Navigating the time shift:

As daylight saving time ends on November 2, 2026, millions of Americans will set their clocks back one hour, gaining a bit of extra sleep but also facing a shift in their daily rhythms. While this transition may seem minor, it can significantly impact mental health—especially as shorter days and longer nights settle in. While we are blessed to live in a climate that is generally much more moderate than “back up North,” here’s how to stay mentally resilient during this seasonal adjustment.

The end of daylight saving time disrupts our circadian rhythm, the internal clock that regulates sleep, mood, and energy. Sudden changes in light exposure can lead to fatigue, irritability, and even symptoms of seasonal affective disorder (SAD). Being aware of this shift helps you prepare and respond proactively.

With earlier sunsets, it’s crucial to soak up daylight whenever possible. Take morning walks, open blinds, and sit near windows during the day. Natural light boosts serotonin levels, which can improve mood and focus. If sunlight is scarce, consider using a light therapy box to simulate daylight indoors.

Even though we “gain” an hour, resist the temptation to stay up later. Maintain a regular bedtime and wake-up time to help your body adjust smoothly. Good sleep hygiene—like limiting screen time before bed and creating a calming nighttime routine—can ease the transition.

Exercise is a proven mood booster, and staying socially connected combats feelings of isolation that can creep in during darker months. Schedule regular workouts, join a group activity, or simply check in with friends and family.

Meditation, journaling, and deep breathing exercises can help manage stress and maintain emotional balance. Even five minutes a day can make a difference in how you respond to seasonal changes.

Eat balanced meals rich in omega-3s, vitamin D, and complex carbohydrates. These nutrients support brain health and help regulate mood. If needed, talk to a healthcare provider about supplements.

By embracing these strategies, you can turn the end of daylight saving time into an opportunity for renewal and self-care. A little preparation goes a long way in protecting your mental well-being through the darker days ahead.

Alex Barry, MA, LPC-A. is the acting Executive Director of Mental Health America of the Lowcountry, providing daily adult group mental health counseling programs in Bluffton and Beaufort for clients with schizophrenia, bipolar disorder, depression, anxiety, PTSD and more.