The clocks change, anxiety rises. How to handle Seasonal Affective Disorder.
As we approach the end of British Summer Time (BST) in the UK, the clocks are set to go back by one hour on Sunday, October 27th. This shift marks our return to Greenwich Mean Time (GMT). Originally designed to align the workday with natural daylight, the clocks move forward each March and then back in October. This adjustment not only accounts for changes in farming schedules but also aims to improve safety during school commutes and reduce road traffic accidents during darker winter months. For some, these combined effects bring on Seasonal Affective Disorder (SAD), a condition where seasonal changes lead to low mood and fatigue.
While gaining an extra hour in bed sounds appealing, this time of year can actually heighten anxiety symptoms for many. Adjusting to the new time zone can take a toll, disrupting sleep, digestion, and mood. These shifts can lead to an increase in conscious negative thinking and adrenaline production, resulting in an anxiety cycle.
When the clocks go back, this shift can disrupt our natural sleep rhythms, often making it harder to fall asleep or stay asleep through the night, both of which can heighten anxiety. Poor sleep quality also leads to an increase in cortisol, the stress hormone, which can make us more vulnerable to falling into an anxiety cycle.
Darker evenings also mean less exposure to natural light, a crucial factor in mood regulation. Sunlight triggers the production of serotonin, a mood-boosting hormone that makes us less likely to start conscious negative thinking. Additionally, with reduced sunlight, our bodies produce less vitamin D, which can lead to fatigue and weaken the immune system.
Many people rely on routine to feel balanced, and the clock change can disrupt that rhythm. For instance, the digestive system may need time to adjust to eating an hour later, which can affect energy levels. This break in routine can lead to a sense of uncertainty, especially for those who find it difficult to adapt to change. Regular activities like exercise or hobbies may also be impacted, important for burning off adrenaline, staying busy, and releasing endorphins.
This time of year often brings a shift in social dynamics. During the warmer, lighter months, many enjoy outdoor socialising, whether it’s meeting friends for walks, picnics, BBQs, or activities like golf and fishing. But as the days grow shorter and temperatures drop, social gatherings tend to move indoors. This change can feel challenging for some, and the colder, wetter weather may even lead people to avoid social situations altogether.
Understanding seasonal changes can make this transition period easier and help curb the urge to start conscious negative thinking, resulting in an anxiety cycle. By making a few practical adjustments, we can prepare our mind and body for the clock change. Think of these tips not as “must-dos” but as ways to ease into the new season, to reduce the impact of seasonal affective disorder. Remember, the goal is to steer clear of conscious negative thinking.
Sleep
Gradually adjust your bedtime by 15 minutes each night a few days before and after the time change to ease into the new schedule. Limiting screen time, avoiding caffeine, and heavy meals close to bedtime can also help with restful sleep.
Diet
Like with sleep, gradually adjusting meal times by 15-minute increments can help your body adapt. Ensure you’re eating plenty of fibre rich foods, like fruits, vegetables, and whole grains, to support digestion. As sunlight decreases, so does natural vitamin D production, so consider adding sources like fish, milk, and eggs to your diet. In the UK, a vitamin D supplement is often recommended during winter; consult a healthcare provider to determine the right dosage for you. Serotonin levels may also dip, so pairing foods like turkey, nuts, and eggs with carbohydrates can help. All of these are part of a balanced diet that supports well-being.
Mood
The shift to shorter days and less daylight can have a real impact on our mood, but there are simple ways to help your body and mind adjust. Start each day with a dose of natural light, just 10 minutes outside first thing in the morning can aid serotonin production. Even on cloudy days, a midday walk to catch the brightest part of the day is beneficial. If getting outside isn’t always possible, light lamps or boxes are a great alternative. Just 20 minutes a day under one can mimic the benefits of natural sunlight. Consider picking up some indoor activities. Since the pandemic lockdown, there’s been an increase of online fitness classes, from yoga and dance to strength training. Social connections are also essential for well-being. Arranging regular meet ups with friends and family or joining group classes or clubs can maintain social interaction during the darker months.
Alongside these practical adjustments, it’s key to remember that the foundation of long-term anxiety recovery remains the same. Challenging periods like this can make it tempting to fall into patterns of conscious negative thinking. Instead, the aim is to resist this temptation, as part of developing a new habit.
“I feel fatigued since the clocks have changed, is there something wrong with me? Should I be doing something else to not feel this way? When will it stop?”
These are the types of thoughts we may experience during such a period, but there is no need to question, analyse or work them out. Searching for answers in your head intensifies anxiety and keeps you in the anxiety cycle. When a thought naturally enters your mind, let it simply be, don’t do anything about it. It’s a passing thought that will soon make way for others. Resist the urge to ask “why,” “when,” or “how”.
If you catch yourself spiralling into questioning, remember the acronym STOP, a tool I’ve created to help break the anxiety cycle. You don’t have to do consciously do anything. For a full breakdown of STOP and how to change the anxiety habit, check out the Recovery page.
The clocks changing won’t increase Seasonal Affective Disorder or anxiety, it’s our conscious negative reaction to the physical changes that come with it. When we understand these changes and learn how to manage them, we can navigate through the seasons without entering the anxiety cycle.