How to look after your mental wellbeing when the clocks go back

As the clocks go back and the days become shorter, the transition into winter can bring a change in how we feel. Mornings are darker, evenings arrive earlier, and colder weather can make it tempting to spend more time indoors.

For some people, this change is welcome. For others, darker days can leave them feeling less energetic, less motivated or lower in mood. When work and everyday responsibilities continue as normal, finding time to look after ourselves can be difficult.

Reduced daylight can affect our body clock, which helps regulate sleep and wake patterns. Some people may simply find mornings harder, while others experience more noticeable changes in mood, motivation or sleep. Seasonal Affective Disorder (SAD) is a type of depression associated with seasonal changes, usually beginning in autumn or winter. Not everyone who feels low during the darker months has SAD, but persistent changes are worth paying attention to.

Finding opportunities to spend time outside can be challenging when daylight is limited, particularly if you work indoors throughout the day. Getting outside during daylight hours can help regulate your body clock and provide a welcome break from screens and everyday pressures.

• Try a short lunchtime stroll, take your morning coffee outside or step outdoors between tasks when you can.

The aim is not to add another task to your schedule, but to find small opportunities that fit naturally into your day.

Darker mornings can make getting out of bed harder, while darker evenings can encourage us to settle down earlier or spend more time indoors. Maintaining a consistent sleep schedule can help support your body clock. Going to bed and waking up at roughly the same time each day, allowing time to wind down in the evening and limiting caffeine later in the day may all help.

• Think about the habits that support your energy, such as eating regular meals, staying hydrated and finding time for movement.

You do not need to get every habit right. The goal is to find a few simple routines that help you feel better, rather than creating another set of expectations to meet.

While there is nothing wrong with enjoying a quiet evening, spending less time with others can sometimes leave us feeling isolated. Making time for a conversation with a friend, sharing a meal with family or arranging something to look forward to can help maintain a sense of connection.

It is also worth making space for activities you enjoy, whether that means picking up a hobby, reading a book or simply taking time away from work and everyday responsibilities. These moments can provide a welcome sense of balance when life feels busy.

It is normal for energy and motivation to fluctuate throughout the year. However, if your mood remains low, you lose interest in things you usually enjoy, or changes in sleep begin to affect everyday life, it is worth taking those feelings seriously.

Talking to someone you trust can be a helpful starting point. If symptoms persist or affect your daily life, your GP can help you explore what might be contributing and discuss appropriate support. Lifestyle changes can support wellbeing, but they are not a substitute for professional help when it is needed.

Choose one small change that feels realistic, such as getting outside during a daylight break or arranging a catch-up with someone you trust. If low mood, sleep or energy is affecting everyday life, consider speaking to your GP.