The Daylight Dilemma: Why Shorter Days Affect Your Mood (And 7 Things You Can Do About It)10/13/2025
The Daylight Dilemma: Why Shorter Days Affect Your Mood (And 7 Things You Can Do About It)As autumn settles in and the days grow shorter and colder, especially here in Massachusetts, many of us notice shifts in our energy levels and emotional well-being. While it's common to feel a bit less motivated when darkness arrives earlier each evening, for some people these changes signal something more significant: Seasonal Affective Disorder (SAD).
What Is Seasonal Affective Disorder? Seasonal Affective Disorder is a type of depression characterized by recurrent depressive episodes that begin in late autumn or winter and typically resolve during spring or summer. This condition involves more than just the "winter blues"--people with SAD experience reduced levels of serotonin, a brain chemical that helps regulate mood, and research suggests that shorter daylight hours prevent molecules from functioning properly to maintain normal serotonin levels. Common symptoms include excessive sleepiness, persistent feelings of sadness, irritability, anxiety, and significant fatigue, along with typical depressive symptoms. Many people also experience feelings of hopelessness, difficulty concentrating, loss of interest in activities they usually enjoy, and social withdrawal. The Science Behind Seasonal Mood Changes Beyond decreased serotonin activity, the change in seasons disrupts melatonin levels (a hormone important for maintaining normal sleep-wake cycles) and vitamin D production, which is believed to promote serotonin activity. Most research indicates that SAD is associated with a phase-delay in circadian rhythms (meaning a disconnect between typical sleep/wake cycles and the external environment), and how bright light affects melatonin released from the pineal gland. These biological changes create a perfect storm that can significantly impact mood and daily functioning. Evidence-Based Strategies to Combat Seasonal Mood Changes The good news is that there are several proven approaches to help manage seasonal mood shifts and reduce their impacts on your life. Light Therapy Light therapy has long been a key treatment for seasonal depression, and recent research shows it can be effective for other types of depression as well, with studies finding that bright light therapy was associated with a 41% remission rate in people with nonseasonal depression. The recommended dose is typically 10,000 lux for 30 minutes each morning, with most studies indicating that early morning treatment before 8:00 am is optimal. Light therapy works by helping regulate your circadian rhythm and balancing serotonin levels in the brain. If you're considering a light box, look for one that is medically approved for SAD treatment and produced by a certified manufacturer. Most people notice improvements within the first week of consistent use. Physical Movement Increasing movement offers both physical and emotional benefits, with research showing that low serotonin and dopamine levels in SAD can be boosted through regular physical activity. Based on research findings, an exercise prescription of 20 minutes per day, three times per week, at moderate intensity is sufficient to significantly reduce symptoms of SAD. New research highlights that participants who followed a 10-week indoor exercise program experienced a smaller drop in their overall vitamin D levels over winter—about 15%, compared to a 25% drop in those who didn't exercise, with exercise helping maintain levels of the active form of vitamin D that supports mood regulation. Any activity counts—walking, swimming, cycling, yoga, or even dancing in your living room. Maximize Daylight Exposure On sunny days, walking outside for 30 minutes provides both a therapeutic light effect and a healthy dose of mood-boosting activity, and even sitting outside for just 15 minutes at any time of day may make a difference in mood. Try to get outside during your lunch break, sit near windows when indoors, and keep curtains open to let in as much natural light as possible. Stay Connected Isolation can worsen seasonal depression symptoms. Staying involved with your social circle and regular activities provides crucial support during the winter months. Schedule regular coffee dates, join a class, or participate in community activities. Even virtual connections can help combat the tendency to withdraw. Prioritize Healthy Sleep Routines While SAD often increases the desire to sleep, maintaining consistent sleep-wake times helps regulate your body's internal clock. Create a relaxing bedtime routine and aim to disconnect from electronic devices at least an hour before bed. The blue light from screens can interfere with melatonin production and disrupt sleep quality. Seek Professional Support Cognitive behavioral therapy adapted for SAD (CBT-SAD) typically conducted in two weekly group sessions for six weeks has been shown to be equally effective as light therapy in improving SAD symptoms, with both treatments showing similar effectiveness. A mental health professional can help you develop personalized coping strategies, challenge negative thought patterns about the season, and identify engaging activities to offset loss of interest. If you notice that seasonal changes consistently affect your mood, energy, or daily functioning, reaching out to a therapist can make a significant difference. At Castlebrook Counseling Services, our experienced clinicians are trained in evidence-based treatments including CBT and other approaches that can help you navigate seasonal mood changes effectively. Take Action Early The key to managing seasonal mood changes is recognizing the pattern and taking proactive steps. If you've experienced seasonal depression in the past, consider implementing these strategies before symptoms typically begin. Small, consistent actions, such as exposing yourself to light, moving your body, staying connected, and maintaining routines, can collectively make a substantial difference in how you experience the changing seasons. Remember, seeking help is a sign of awareness, self-care, and strength. If seasonal changes are significantly impacting your quality of life, contact a mental health professional who can provide personalized guidance and support. References:
Things Are Tough Right Now. Here Are 5 Things You Can Do. By Kerrie Toole, LICSW, Executive Director There’s a lot going on in the world right now. And we want you to know that whatever you're feeling, whether it's anxiety, overwhelm, sadness, or uncertainty, your feelings are valid and you're not alone in experiencing them.
The world feels particularly heavy lately. Between political tensions, social upheaval, and the constant stream of challenging news, many of us are walking around with our nervous systems on high alert. As therapists, we're witnessing firsthand how external chaos can impact our internal sense of safety and well-being. If you've been feeling more on edge, having trouble sleeping, or finding it harder to concentrate, you're experiencing a completely normal response to abnormal times. Here are five things you can do when things feel out of control. 1. Take Care of Your Nervous System When the world feels chaotic, our bodies and minds need extra support. Start with the basics:
2. Connect with Others Isolation amplifies anxiety. Reach out to the people who matter to you, not to debate or analyze current events, but simply to connect as human beings. Share a meal, take a walk together, or have a phone conversation about anything other than the media. These moments of genuine connection remind us that we're part of something larger than the chaos. If you're feeling called to support others, consider volunteering for local organizations or checking in on neighbors. Taking positive action, however small, can help counter feelings of helplessness and remind you of your agency in the world. 3. Curate Your Information Diet Here's something we cannot emphasize enough: if you're feeling overwhelmed, it's time to seriously examine your social media consumption. The algorithms that drive these platforms are designed to capture and keep your attention, often by serving up the most emotionally provocative content. This isn't an accident, outrage and fear keep us scrolling. If you want to stay informed or support causes that matter to you, consider these alternatives to social media:
4. Set Boundaries That Protect Your Peace It's okay to limit news consumption to specific times of day, perhaps 15 minutes in the morning and evening, rather than constant updates. It's okay to skip family gatherings or social events that consistently leave you feeling drained. It's okay to say, "I need to step away from this conversation" when discussions become heated or unproductive. Protecting your mental health isn't selfish; it's necessary. You cannot pour from an empty cup, and you cannot be present for others if you're constantly overwhelmed. Remember: Change is Constant History shows us that humanity has weathered many storms. While we can't predict exactly what lies ahead, we can control how we respond to uncertainty. Focus on what's within your sphere of influence: your relationships, your daily choices, your small acts of kindness. If these strategies aren't enough and you're finding it difficult to function day-to-day, please consider reaching out for professional support. Therapy can provide you with personalized tools for managing anxiety and navigating difficult times. You don't have to carry this weight alone. Take it one day, one breath, one moment at a time. If you're struggling and would like support, we're here. Contact Castlebrook Counseling Services to learn more about our individual therapy services and DBT skills groups designed to help you build resilience and navigate life's challenges. Clinician Spotlight: Meet McKayla Weaver, M.S, Castlebrook Counselings’ Newest ClinicianWe’re excited to welcome McKayla Weaver, M.S., M.B.A, to the Castlebrook Counseling team! McKayla is a Master's Level Mental Health Counselor working under supervision toward independent licensure.
McKayla brings a warm, collaborative, and approachable style to therapy, with experience supporting adolescents and college-aged individuals as they navigate life transitions, anxiety, and self-discovery. She has gained invaluable experience in both inpatient and outpatient settings, working closely with clients to build resilience and emotional well-being. I sat down with her for a quick Q&A to learn more about what inspires her work, her therapeutic approach, and how she creates meaningful, supportive connections with her clients. Nicole: Can you share a little about your journey into mental health counseling and what inspired you to pursue this career? McKayla: I’ve always wanted to help people, but I realized I first needed to prioritize myself. I explored the corporate world, but it wasn’t the right fit for me. My work experience at an inpatient facility in Brockton, confirmed that mental health counseling was the right path. That experience showed me how meaningful and impactful this work can be. Nicole: What types of clients or populations do you most often work with, and what drew you to supporting these groups? McKayla: I primarily work with adolescents and college-aged individuals. This period of life involves so much growth and self-discovery, and I find it incredibly rewarding to support clients as they navigate who they are and figure out their place in the world. Nicole: How would you describe your therapeutic style, and what can clients expect when working with you? McKayla: I would describe my approach as casual and collaborative. I strive to create a comfortable environment where clients feel at ease, without the therapy feeling overly clinical. I meet clients where they are and move at a pace that feels right for them, building trust and connection along the way. Nicole: What do you find most rewarding about this field? McKayla: The most rewarding part of this work is witnessing positive changes in clients, even small steps toward growth. It’s incredibly fulfilling to collaborate with clients, set achievable goals together, and celebrate their progress. Nicole: What are some common misconceptions about therapy or mental health that you’d love to challenge? McKayla: One of the biggest misconceptions is that seeking therapy is a sign of weakness. It takes bravery to show up and work on yourself. While society has made progress, there is still a stigma surrounding mental health. I believe normalizing these conversations, especially from a young age, is the key to creating lasting change. Nicole: How do you create a safe and supportive space for clients to explore the more challenging parts of themselves? McKayla: I let clients lead the conversation and remind them that therapy is their space and at their pace. My goal is to honor their journey and support them in exploring difficult topics in a way that feels safe and empowering. Nicole: What advice would you give to someone who feels nervous or uncertain about starting therapy for the first time? McKayla: I would tell them that therapy is their personal journey, and they get to dictate the pace. Autonomy is incredibly important, and it’s their agenda that matters most. Taking that first step is a big act of courage. Nicole: Outside of your work, what activities or experiences bring you joy and help you recharge? McKayla: Hot yoga is one of my favorite ways to clear my mind and recharge. I also love hiking with my dog, Avocado, which gives me the opportunity to enjoy nature and unwind. Nicole: As the newest member of the Castlebrook team, what are you most looking forward to in this role? McKayla: I’m most excited about joining a social and supportive team. I look forward to connecting with my colleagues, learning from them, and contributing to a positive and collaborative environment. McKayla has in person and virtual openings and sees tweens, teens, and adults. She can accept Aetna, BCBS, Harvard Pilgrim, and Optum/United Health Care insurance plans. To inquire about services with McKayla, please complete our Inquiry Form here. |
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Castlebrook Counseling Services, Inc. is a group of private practice clinicians with a shared goal of strengthening our community by providing therapy and clinical support designed for children, adults, and families to successfully meet life’s challenges.