Managing Mental Health During the Winter

The following blog post was guest authored by Allison Horn. Allison was an MSW practicum student from the University of Kentucky during the fall 2025 semester working under Matthew for hours towards her MSW degree.

With Daylight Savings upon us, the days will grow shorter, and our sunlight will diminish. Many of us will feel this shift and may feel that winter slump settling in. This winter here are a few mental health tricks to keep in mind to help with those winter blues this season: 

Chase the Morning Light

When daylight fades earlier, your body’s production of melatonin (the sleep hormone) can get out of sync. Try to get 10–15 minutes of sunlight within the first hour after waking. Morning light helps reset your circadian rhythm, boosts serotonin, and signals to your brain that it’s time to be alert.

Pro tip: Open your blinds right away or step outside with your coffee — even on cloudy days, natural light matters.

Keep a Consistent Sleep Routine

The time change can tempt you to stay up later, but that often backfires. Aim to go to bed and wake up at the same time every day, even on weekends. A stable schedule keeps your body clock balanced and helps avoid the “jet lag” feeling that often comes with daylight saving shifts.

If your sleep feels off, try:

Turning off screens 30 minutes before bed

Keeping your bedroom cool and dark

Using a sunrise alarm clock to mimic natural light

Move Your Body Daily

Exercise is a powerful mood stabilizer, especially when daylight is scarce. Even 10 minutes of brisk walking can trigger endorphins and help regulate sleep patterns. Whenever possible, spend some time outdoors — that combination of light and motion works wonders for energy and focus.

Mind Your Mood

As routines shift, it’s easy to lean on caffeine to fight fatigue — but too much can disrupt sleep and heighten anxiety. Instead, stay hydrated, and make time for small mood boosters: journaling, meditation, or a favorite playlist.

Check in with yourself regularly. If feelings of sadness or fatigue persist for more than a couple of weeks, consider talking to a therapist — you don’t have to navigate the seasonal slump alone.

Remind Yourself 

Daylight saving time reminds us how connected we are to light and rhythm. By tuning into those cycles and caring for your body and mind, you can turn the seasonal shift into an opportunity — not a setback.

With the right habits, fall and winter can be a time for rest, reflection, and resilience.