11/2 - Falling Back with Grace: How to Care for Your Mind During the Time Change
Falling Back with Grace:
How to Care for Your Mind
During the Time Change
Every year, as the clocks turn back an hour in the Fall, we "gain" an extra hour. Most of us welcome this time change, because we love the idea of getting even a little more sleep. But for many people, the shift that comes with the end of Daylight Savings Time brings more than just darker evenings, but it also brings changes in mood, energy, or even motivation. I know that for myself, this time of year feels a little depressing. And I often wonder if I am experiencing a low key version of Seasonal Affective Disorder.
This time change can subtly affect your mental and emotional rhythm. Here's how to make the most of the transition and care for yourself (and your family) as your body & mind adjusts to the change.
1. Be Kind to Your Internal Clock
Our bodies thrive on routine, and even that one hour difference can throw things off more than we expect. You might feel a little groggy in the morning OR you might wake up feeling refreshed OR you might find yourself falling asleep a little earlier than usual. But the best thing you can do is to give yourself a few days to recalibrate. If possible, try going to bed and waking up at consistent times, keeping your meals and activity routines steady. Instead of fighting the change, think of it as gently resetting your body's "internal switch" for light and rest.
2. Let the Light In
One of the biggest challenges with the Fall time change, is that it get dark earlier. When the sun sets before dinner, it can be helpful in getting the little ones to bed, but it can take a toll on your mood and energy. The best way to deal with that toll, is to make it a habit to get natural light early in the day, even if it's just 10-15 minutes outside each morning. This can help regulate your circadian rhythm and boost your serotonin (your "feel good" hormone). And if you find yourself hitting a slump midday, go outside and get some sunlight and fresh air, to help reinvigorate yourself.
If you spend your morning rushing around getting ready for work and getting the children ready for school, or you're just stuck indoors, then open your blinds or curtains as soon as you wake up. This will help at least get you some sunlight. Or consider sipping your coffee and checking your emails by a sunny window. Those small habits really do help your body feel more awake and balanced.
3. Guard Against the Post-Time-Change Blues
For some, shorter days bring feelings of sadness or even sluggishness, like a milder version of Seasonable Affective Disorder. If you notice yourself feeling more tired, grumpy, irritable, or even disconnected, take it as a gentle cue to slow down. It's not a sign of failure or that something's wrong with you. The best thing you can do to combat these feelings are to prioritize the basics:
- Get consistent sleep
- Move your body daily
- Get as much sunshine as possible
- Be intentional about staying connected with others
- Add moments of joy & light into your day - candles, music, laughter, prayer or whatever works best for you.
4. Reflect and Rebalance
There's something kind of poetic about "falling back" We could unpack what that might mean to each of us. But it's also a reminder that rest isn't wasted time. It can be a sacred space for renewal.
Use this shift in time as an opportunity to check in with yourself. Ask yourself questions such as:
- Where do you need more margin in your life?
- What could you let go of to create more peace or presence?
- What rhythms or routines needs adjusting for this new season?
5. Embrace the Cozy
Instead of getting irritated and fighting the darker evenings, lean into them. Find positives about that change. Create a sense of warmth and comfort in your home - soft lighting, cozy blankets, and other routines that help you and your family unwind. Perhaps light a candle at dinner or start an end of the day gratitude journal or routine with the family to share your gratitudes for the day. Or maybe simply read something uplifting or inspiring before bed. These rituals don't just make the season more pleasant, they tell your nervous system that you are safe, grounded, and cared for.
🌙 A Gentle Reminder
What's important to remember is that transitions, even small ones like a time change, can stir up more than we expect. Be patient with yourself as your body and mind adjust.
Remember — every season, including this one, offers a chance to slow down, reset, and realign with what matters most.
If you'd like to see any of my previous blog posts, please click here.
If you're interested in couples or individual counseling, please visit my website and schedule a free 15 minute consultation - www.brittaniedmillslmft.com.
I provide online individual and couples counseling throughout California, Tennessee, South Carolina, and Florida.
Comments
Post a Comment