Dealing with the Darker Days: Caring for Your Mental Health Through Fall & Winter

I don’t know about you, but for some reason it has felt like the time change happened and suddenly it was deep into the fall season. The days have felt darker earlier, and the rainy season has arrived, especially here on the west (wet) coast. As the days grow shorter and the sunlight fades earlier each evening, many people notice shifts in their mood and energy – me included. The darker months can bring a sense of heaviness, fatigue, or a longing for the sunny summer days of being outdoors.

These changes in light exposure can have an impact our mood, sleep cycles, energy, appetite, and motivation. It can be helpful to remember that these shifts are natural human responses to changes in our environment, and that we need to find or maintain ways to support ourselves and protect our mental health during this season.

I thought it might be helpful to start with some definitions:

melatonin: is a hormone produced by the pineal gland that regulates the body's sleep-wake cycles. It is released in response to darkness, signaling the body to prepare for sleep. It's production decreases with exposure to light, meaning that we naturally get sleepier and more lethargic during the darker days.

circadian rhythm: is the body's internal 24-hour cycle that regulates physical, mental, and behavioral changes, primarily influenced by light and darkness. It is often called the "body's clock" and controls the sleep-wake cycle, as well as other functions like body temperature, hormone release, and digestion.

neurotransmitter: is a chemical messenger that transmits signals across a synapse from one neuron to a target cell. These chemical messengers are essential for communication throughout the nervous system and play a vital role in functions such as emotions, movement, and thought.

serotonin: is a chemical that acts as both a neurotransmitter and a hormone, carrying messages between nerve cells to regulate mood, sleep, appetite, digestion, and other bodily functions. It is crucial for mood stabilization and mental well-being in the brain, and a low level of serotonin in the brain is associated with depression.

Here are some ideas to try as you make your way though these darker months:

1. Prioritize Exposure to Light

Our bodies and brains rely on light to regulate mood, energy, and sleep. Less sunlight means we get less serotonin, which impacts mood and well-being. Reduced sunlight can also throw off our circadian rhythm and changes our melatonin production. Whenever possible, spend time outside during daylight hours - even brief walks or coffee breaks in the morning sun can help. If you are impacted by the reduction in natural light, please speak to your health care provider about support options such as using a light therapy lamp or taking a vitamin D supplement.

2. Stay Connected

It’s easy to withdraw when it’s cold and dark, but connection is one of the most powerful protectors of mental health. Scheduling regular check-ins with friends, family, or community groups can help you maintain the connection. I have a couple of standing dates with friends where we get together for walks each week and this helps me with connection and movement. Another idea is to plan a phone call; you can cozy up with a cup of tea and still gain some connection time without leaving the house.

3. Maintain Healthy Sleep Routines

It can be easy to fall into the habit of oversleeping during the dark months as we are naturally feeling more tired and have an increased need for rest. But sticking to a consistent sleep schedule will help maintain mood and energy levels. For more on creating healthy sleep habits visit: https://lisaclarabutrcc.wixsite.com/counselling/post/creating-healthy-sleep-habits

4. Move Your Body (Gently and Regularly)

Exercise is a proven mood booster, and this can look different depending on your interests and abilities. It could be anything from stretching, yoga, dancing in your kitchen, going to the gym, or walking your dog – the point is to lift your mood and help release tension. Try to move in ways that feel good and sustainable to you.

5. Create Cozy Rituals

Consider the change in season as an invitation to embrace its slower rhythm. Light a candle, make tea, read a comforting book, or start a creative hobby. Building small rituals that bring warmth and pleasure can make dark evenings feel more peaceful and intentional.

6. Monitor Your Self-Talk & Energy

Notice if your inner dialogue becomes more self-critical or hopeless. It can be easy to fall into the traps of what you “should” be doing. Gently remind yourself that your energy and mood are influenced by the season and that you are not being “lazy and unproductive”. This can be a time of tuning into yourself to see what you might need. Try journaling, mindfulness, or speaking to yourself with kindness.

7. Know When to Seek Extra Support

If sadness, irritability, or fatigue start interfering with your daily life, it may be time to reach out for professional support. For some, this time of year brings the “winter blues,” and for others, it can trigger symptoms of Seasonal Affective Disorder (SAD), a form of depression related to changes in light exposure. Please connect with your health care provider or counsellor to explore other possible interventions for support, such as coping tools or medication.

A Final Thought

The darker months invite us inward - both physically and emotionally. While this can be challenging, it’s also an opportunity to slow down, rest, and tend to ourselves with care. It can be helpful to remember that just as the seasons change, so do we. Spring will come again, and the light will return. In the meantime, please take good care of yourself and reach out if needed,

Lisa

Resources:

Information on Self-compassion: https://self-compassion.org/

Find community resources: https://bc.211.ca/