🕰️ “Falling Back Without Falling Apart: How to Prepare for the Time Change and Seasonal Affective Disorder”

When the clocks roll back, many of us look forward to that extra hour of sleep — until it hits us that it’s suddenly dark at 5 p.m., our motivation dips, and our energy seems to evaporate with the sunlight.

If this sounds familiar, you’re not alone. As a therapist, I see this shift affect clients every single year, especially those already managing anxiety, depression, or ADHD. The good news? You can prepare for the time change like a mental health pro.

Let’s talk about how. 👇

🌤️ 1. Start “Prepping” Your Internal Clock Early

A week before the clocks change, try adjusting your schedule by 10–15 minutes a day — wake up and go to bed slightly earlier. This helps your circadian rhythm adjust gradually instead of feeling like you were launched into a different time zone.

Bonus tip: Stick to a consistent sleep and wake schedule (yes, even on weekends). Your brain loves routine — and routine loves serotonin.

💡 2. Bring the Light Back In

One of the biggest triggers for Seasonal Affective Disorder (SAD) is decreased exposure to natural light. If your mornings or afternoons are dark, a light therapy lamp can be a game-changer. Look for one with at least 10,000 lux, and use it for about 20–30 minutes in the morning while you drink your coffee or scroll TikTok mindfully (keyword: mindfully).

Bonus tip: Open blinds early and get outside, even for 10 minutes. Morning sunlight tells your brain, “It’s daytime — let’s make dopamine!”

🧘‍♀️ 3. Build Your “Energy Anchor” Routine

During the darker months, we need intentional grounding habits — the things that stabilize your mood and energy no matter what the sun is doing. Try this framework:

• Move your body (even a 10-minute stretch or brisk walk).

• Fuel your brain with protein in the morning to stabilize focus and energy.

• Connect — message a friend, join a class, or schedule therapy (we see you 😉).

Routines don’t need to be rigid — they need to be reliable.

🧠 4. Recognize When It’s More Than “The Winter Blues”

It’s normal to feel slower or less motivated in winter, but if you notice:

• Persistent sadness or irritability

• Oversleeping or fatigue that doesn’t go away

• Loss of interest in things you normally enjoy

• Difficulty focusing

…you might be experiencing Seasonal Affective Disorder. SAD is a form of depression that responds well to therapy, lifestyle adjustments, and sometimes medication. You don’t have to wait until it gets “really bad” to get help — starting early can make all the difference.

✨ 5. Give Yourself Permission to Shift

This season isn’t about doing more — it’s about doing what matters most with the energy you have. Maybe you move a little slower, cook more soups, and trade happy hours for cozy nights in. That’s not “regression.” It’s rhythm.

Nature slows down — maybe we’re supposed to, too. 🌙

💬 Final Thoughts

The time change is coming whether we like it or not, but your mental health doesn’t have to fall back with it. Preparing for this shift intentionally can help you keep your balance, energy, and peace — all season long.

If you notice your mood dipping or motivation fading, therapy can help you navigate the darker months with more stability and support.

👉 Mindful Manifestation LLC offers virtual sessions for anxiety, depression, ADHD, and trauma in teens and adults across Iowa, Colorado, Massachusetts, Florida, and New York.

You don’t have to power through this season — you can prepare for it.