The Impact of Time Changes on Mental Health: Thoughts from a Birmingham Therapist.
A huge conversation that I am having in my sessions right now is how the recent time change is affecting overall well-being. Some people, myself included, have noticed disruptions in sleep, feeling more down than usual, and increased tiredness. While there are 2 time changes each year, the most recent “fall back” is notorious for having bigger effects on mood, behaviors, and routines. Spreading awareness of why this happens, typical effects of time changes, and ways we can cope with these transitions can help us be prepared going into future changes and help us navigate our current experience.
Why Do We Change the Time?
Whether you agree or disagree with the time changes, it’s important to understand why they occur. One of the primary arguments for daylight saving time has historically been energy conservation.
In theory, moving clocks forward in the spring and summer months allows people to make better use of natural light in the evening, reducing the need for artificial lighting and, consequently, energy consumption. This was especially relevant during the 20th century, when lighting accounted for a significant portion of energy usage in homes and businesses.
Now, however, the energy-saving benefits of time changes have come under question. Advances in energy-efficient lighting and changes in energy usage patterns have made lighting a smaller portion of overall energy consumption.
Appliances, air conditioning, and electronics now consume much more energy than lighting, reducing the impact of extended daylight on overall energy use. Beyond energy savings, time changes have been thought to have positive effects on society and the economy.
Many people enjoy having longer daylight hours in the evening, which encourages outdoor activities, shopping, and dining, benefiting the retail and hospitality industries. Longer evening hours can contribute to an increase in spending, as people are more likely to go out and engage in social and recreational activities when it’s light out.
While this time change started for its potential to save energy and provide evening daylight for various activities, modern research suggests that the benefits may not be as significant as once believed.
The drawbacks, such as disruption to circadian rhythms, increased rates of depression, and decreased productivity, have become more prominent in discussions about whether time changes should continue. In recent years, some states and countries have considered abandoning time changes altogether. Supporters argue that a permanent time would eliminate the disruption to our schedules and the negative health effects associated with time changes. Below are some of those common experiences that stem from time changes.
Disruption of Circadian Rhythms and it’s Affect on Mental Health
One of the key ways time changes impact our mental health is by disrupting our circadian rhythm, or our body’s internal clock. This natural system regulates our sleep-wake cycle and influences various biological processes.
When we “spring forward,” we lose an hour of sleep, and our bodies must adjust to a sudden shift in time. On the other hand, when we “fall back,” we gain an hour, but the adjustment still disrupts our routine.
Disruption to the circadian rhythm can lead to difficulties in falling asleep and waking up, resulting in insufficient sleep or poor sleep quality. Sleep is a cornerstone of good mental health, so even minor disturbances can contribute to feelings of anxiety, irritability, and depression. Studies have shown that people are more likely to experience problems with their mental health– mood disorders, including seasonal affective disorder, during times of circadian disruption.
Increased Risk of Depression
One aspect of a time change is the potential for an increased risk of depression. Research has shown links to the fall time change causing higher rates of depressive symptoms. This can be due to the reduction in exposure to natural light, which is crucial for regulating mood and maintaining a sense of well-being.
The brain’s production of serotonin, a neurotransmitter associated with mood stabilization, is also influenced by exposure to sunlight. With shorter daylight hours, serotonin levels can drop, potentially causing depressive symptoms. People who are already vulnerable to depression may find their symptoms worsening after the time change. In addition, people who typically do not experience depression can notice a lowered mood, decrease in motivation, and an overall sense of feeling not like themselves.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, typically during the fall and winter months. Though less common, some people may experience it during the spring or summer. SAD is a form of clinical depression that can impact one’s daily functioning, emotional health, and overall quality of life.
People with SAD experience symptoms similar to those of depression but with a clear correlation to the changing seasons. The most common pattern involves depressive episodes in the fall and winter, with remission or even periods of heightened mood during the spring and summer.
Some common symptoms of SAD are lowered mood, loss of interest or pleasure, fatigue, changes in sleep patterns, weight and appetite fluctuation, difficulty concentrating, feelings of worthlessness of guilt, social withdrawal, and physical symptoms such as head and body aches or digestive issues. Even if you aren’t diagnosed with SAD, you can still experience changes in overall mood and behavior due to time and season changes.
Increased Anxiety and Stress
Anxiety and stress can also be present during a time change. The disruption of sleep added to the stress of adjusting to a new schedule can heighten feelings of anxiety.
Even if you don’t typically experience anxiety, you might notice an increase in anxious thoughts or physical symptoms, such as tension, restlessness, frustration, and worry. Parents and caregivers often experience added stress during these transitions because children’s sleep schedules can be even harder to adjust.
This can lead to even more issues with sleep and increased irritability for both kids and adults. In addition, the darker evenings after the fall time change may make some people feel unsafe or more vulnerable when running errands or walking outdoors, which contributes to our overall levels of anxiety.
Decreased Productivity and Focus
The effects of any time change are not limited to mood and sleep. They also impact our cognitive functions, including concentration, memory, and productivity. Mental and physical health are heavily correlated, so any changes made to one affects the other. Many people experience sluggishness and decreased focus for days, or even weeks, after the time change.
This cognitive fog can affect performance at work or school, making it harder to stay engaged and efficient. The Monday following the springtime shift is often associated with a higher incidence of workplace and traffic accidents, which could be due to lack of sleep and impaired alertness.
How Can We Cope with Time Changes?
Prioritizing Sleep Schedules for Strong Mental Health
It is important to have routines centered around sleep, both in the morning and at night. Try and set consistent times, even on the weekends, to go to sleep and wake up. In addition, add in elements at night that create a sense of calmness.
This could be reading, not using blue light devices, or drinking sleepy time tea. In the mornings, add in activities that help us ground and start our day. These things can help our body naturally recognize when to wind down and wake up.
Gradual Adjustments to Routine
It’s easy to let the time change sneak up on us, but slowly easing ourselves into the upcoming change of routine can help the transition not feel as intense. One way to do this is to shift your sleep and wake times by 15 minutes in the days leading up to the change.
Exposure to Natural Light / Light Therapy for Strong Mental Health
As stated above, natural light is crucial for the regulation of our mental well-being. The fall time change does make this challenging, but there are plenty of ways that we can take advantage of the daylight we have.
This could be done by taking a few extra moments in the morning to walk or simply be outside, opening curtains at home or at an office, or stepping outside during breaks. Even if you can’t get outside, there are ways to get light exposure indoors. Light therapy, or light boxes, can be used to emulate the effects of natural sunlight.
Focus on Physical Health for Strong Mental Health
Staying active is an important part of taking care of ourselves during time changes and transition periods because of the strong link between our mental and physical health. This can look like going to the gym, taking an exercise class, taking a walk, or really anything that gets your body moving. And some of these things can be done outside, which is an added bonus to getting more light!
Mindfulness and Calming Techniques
While mindfulness is especially helpful for anxiety, it is a good practice to have for anything we might be experiencing during a time change. Mindfulness helps us unhook from our unhelpful thoughts, recenter ourselves, and bring a sense of peace back into our lives. Some common techniques I like to teach my clients are box breathing, grounding and leaves on a stream, which are explained in more detail below.
- Box breathing – Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for 4 seconds. This can be repeated as many times as necessary.
- Grounding – Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Leaves on a stream – Think of a landscape including a stream. trees, and leaves. Imagine the leaves falling off of the tree into the stream, and on each leaf place any and every thought and emotion that comes up during this time. Focus on the leaves floating down the stream, acknowledging our thoughts and emotions but not hooking onto them.
Stay Connected for Strong Mental Health
This can be especially difficult during the fall and winter months, but staying in contact and seeing our support system is beneficial for our well-being. When there are colder temperatures and it’s dark after work, we are more likely to want to just go straight home. Making sure to carve out some time to call a friend, have dinner, or just send a quick text can help us feel less alone in our experiences.
Therapy for Difficult Transition Periods in Birmingham, Alabama
Times of transition and changing routines can be challenging for anyone. There can be significant effects on overall mood and behavior, and sometimes we just need extra support to help us navigate these periods.
At Empower Counseling in Birmingham, Alabama, we are ready to help you feel less alone in your experience, increase understanding about your patterns, and set goals to help you live the life you deserve. Our team helps you feel safe and supported while navigating any difficult transition periods you are going through.
We offer services such as Acceptance Commitment Therapy, EMDR, and other scientifically proven methods for teens, counseling for college students (Auburn University, Samford University, the University of Alabama), young adults, adults, and professionals in Alabama both in person at our Mountain Brook office and through online counseling in Alabama.
Lucia, Kathryn, Marti, Savannah, and Tommy offer counseling for anxiety, counseling for depression, trauma and PTSD, , perfectionism counseling, bipolar treatment, and counseling for perfectionism, difficult life transitions and therapy for women’s issues. Marti and Savannah also offer EMDR for anxiety, trauma, and PTSD. Lucia offers therapy for body dysmorphia, eating disorders, and body image issues. Tommy also offers addiction counseling and therapy for men’s issues.
If you’re ready to talk to someone about your experience with a difficult transition period, Marti is here to support you through these steps:
- Reach out to Marti here to schedule a consultation or initial appointment using the Empower website
- Get acquainted with Marti and the counseling process
- Start your journey towards living the life that you want
About the Author
Hi, I’m Marti, a mental health therapist in Birmingham, Alabama. I understand that we all go through difficult adjustment periods and we sometimes need extra support. I am passionate about walking with you on your journey to fulfillment and joy!