Falling Back: How Daylight Saving Time Impacts Mental Health and Ways to Cope with Winter Blues

The report by the American Psychiatric Association (APA) provides a comprehensive look at how seasonal changes, particularly the transition to winter and the accompanying time shift to standard time, affect Americans' mental health. Key findings reveal that a significant portion of Americans, especially in colder and darker months, experience mood declines and report specific behavioral and emotional changes. Here are several notable points from the study:

1. Seasonal Mood Decline: The study reveals that approximately 41% of Americans notice a mood drop during winter, while only 22% experience an improvement. This seasonal dip aligns with Seasonal Affective Disorder (SAD) symptoms, suggesting a broader, less severe impact on mood for many Americans, even those without a clinical SAD diagnosis. The report connects this decline to reduced sunlight, colder weather, and possible lifestyle shifts, such as more time indoors.
2. Gender and Regional Differences: Women and residents of the Midwest are notably more affected by winter mood shifts than men or individuals in other regions. About 45% of women report a winter-related mood decline, compared to 37% of men. The Midwest shows the highest impact, with 52% of its residents feeling a mood dip during winter and 36% reporting feelings of depression associated with the season. This might correlate with the often severe winters and limited daylight hours typical of the Midwest, which can exacerbate symptoms linked to SAD.
3. Time Change Impact: The end of daylight saving time, or “falling back,” is also found to affect mental health, with 29% of participants saying it has a negative impact. This change seems particularly hard on rural residents, where 31% report an adverse effect on mental health compared to 24% of urban dwellers. The shift disrupts routines and may reduce outdoor activities, emphasizing how environmental factors deeply influence mental well-being.
4. Behavioral Adjustments and Coping Mechanisms: Common responses to winter include increased sleep (41%) and fatigue (28%), with many people also reporting feeling moody, disinterested, or having trouble sleeping. Food plays a prominent role as a comfort mechanism, with 46% of respondents turning to good meals, and about 42% engaging in indoor leisure activities like watching TV. Interaction with friends and family emerges as a top mood booster, underscoring the value of social support in managing seasonal mood changes.
5. Understanding and Addressing SAD: The report highlights SAD, affecting approximately 5% of U.S. adults, primarily during the darkest months of January and February. SAD symptoms resemble depression and include fatigue, weight gain, carbohydrate cravings, and sleep disturbances. Treatments for SAD, including light therapy, antidepressants, and talk therapy, are mentioned as effective methods, signaling the importance of accessible mental health resources.

The APA’s findings emphasize the need for awareness about seasonal mental health changes and the benefit of preparing for the winter season with proactive strategies, such as maintaining social connections, engaging in physical activity, and seeking professional help if symptoms are severe. The report reflects an increased recognition of the seasonal impact on mental health and encourages a supportive approach to managing winter’s psychological challenges.

To address seasonal mood changes with a positive psychology approach, we can focus on actionable, specific, and measurable interventions designed to build resilience, increase happiness, and enhance overall well-being during winter. Here’s how:

1. Daily Gratitude Practice

• Action: Write down three things you are grateful for each day, focusing on specific details. Aim to include both big things (like relationships) and small things (like a warm cup of tea).
• Measurement: Track daily entries and reflect weekly on any changes in mood. Consider rating your mood on a scale of 1 to 10 after each entry.
• Positive Psychology Impact: Cultivates a mindset shift towards positivity and increases overall life satisfaction.

2. Acts of Kindness Challenge

• Action: Set a goal to perform one intentional act of kindness each day, such as complimenting someone, helping a friend or colleague, or sending an encouraging message.
• Measurement: Keep a journal to log each act of kindness. Note your feelings before and after each act, and assess changes in mood over time.
• Positive Psychology Impact: Increases social connectedness and promotes feelings of purpose, both shown to counteract seasonal affective tendencies.

3. Nature Exposure and Physical Activity Routine

• Action: Spend at least 15 minutes outside each day during daylight hours, preferably while walking, stretching, or engaging in light exercise.
• Measurement: Track days completed, steps taken, or duration of time outside, along with an energy and mood rating before and after each session.
• Positive Psychology Impact: Nature exposure has mood-enhancing effects, while physical activity boosts serotonin and endorphin levels, countering the lethargy common in winter.

4. Weekly Social Connection Goals

• Action: Set a goal to connect meaningfully with at least one friend, family member, or colleague per week. Schedule virtual or in-person meetups or calls to discuss positive topics or share uplifting stories.
• Measurement: Track weekly interactions in a journal, noting any increases in feelings of happiness or reductions in feelings of loneliness.
• Positive Psychology Impact: Social connection is a major predictor of happiness and mental resilience, particularly during isolating winter months.

5. Mindfulness Meditation Routine

• Action: Engage in a mindfulness meditation practice for 5–10 minutes daily, focusing on breathing or using guided sessions on mindfulness apps.
• Measurement: Log daily meditation sessions and note shifts in anxiety, stress, or mood levels. Rate your calmness before and after each session on a scale of 1 to 10.
• Positive Psychology Impact: Regular mindfulness practice reduces stress, increases self-awareness, and helps manage winter blues by fostering a sense of present-centeredness and acceptance.

6. Setting and Reviewing Short-Term Goals

• Action: Set achievable, meaningful goals for the winter months that align with personal growth, like learning a new skill, completing a creative project, or improving physical fitness.
• Measurement: Break each goal into weekly action steps. Use a habit tracker to mark progress and reflect weekly on feelings of accomplishment or motivation.
• Positive Psychology Impact: Working toward meaningful goals enhances a sense of purpose, fosters optimism, and encourages focus on positive progress, helping counteract winter mood dips.

7. Self-Compassion Exercises

• Action: Practice self-compassion exercises daily, like speaking kindly to yourself, writing down affirmations, or using visualization exercises to imagine supporting yourself as a friend.
• Measurement: Journal any specific affirmations or compassionate actions taken toward yourself each day. Rate self-compassion levels weekly to track improvement.
• Positive Psychology Impact: Self-compassion fosters resilience, reduces negative self-talk, and promotes self-kindness, which can buffer the effects of seasonal mood dips.

8. Light Therapy and Morning Routine

• Action: Use a light therapy box for 20–30 minutes each morning to simulate sunlight exposure. Pair this with a morning ritual involving uplifting music, stretching, or reading something positive.
• Measurement: Record daily usage of the light therapy box and note any shifts in mood or energy level.
• Positive Psychology Impact: Light therapy alleviates SAD symptoms, while a positive morning routine sets an optimistic tone for the day, helping reduce the effects of decreased natural light.

9. Savoring Positive Experiences

• Action: Engage in savoring practices by taking extra time to notice and enjoy positive experiences, whether it’s enjoying a meal, a conversation, or a simple activity.
• Measurement: Record these experiences in a savoring journal, noting how much time you spent and how the experience made you feel.
• Positive Psychology Impact: Savoring enhances moment-to-moment happiness and mindfulness, fostering positive feelings that counteract seasonal declines in mood.

10. Personal Resilience Reflection Sessions

• Action: Once a week, dedicate time to reflect on personal resilience—past challenges you’ve overcome, strengths you've relied on, or growth experiences.
• Measurement: Write about your reflections in a journal, focusing on changes in perspective or newfound strengths. Track weekly sessions and rate feelings of resilience before and after each session.
• Positive Psychology Impact: Reflecting on resilience builds confidence in one’s ability to manage adversity, which is particularly helpful for those facing seasonal mental health challenges.

These specific, measurable, and positive psychology-driven interventions are aimed at enhancing well-being and resilience in the winter months, helping to build a sustainable, proactive approach to mental health that can mitigate seasonal mood.

I work with professionals to enhance their mental well-being to build resilience, manage stress, and achieve a balanced, fulfilling life. ➡️ DM Alexia Georghiou MA, BSSW— Strategic Leader for a 🖥️ consult!