When the clocks go back, many people feel it — that subtle emotional fog that rolls in with the darker evenings. You might find yourself more tired, more irritable, or simply less motivated. The mornings feel heavier, and by late afternoon it’s already dark outside, signalling to your body that it’s time to wind down when the day’s only half done.
This isn’t in your imagination. The change in daylight can disrupt your internal rhythms, lower your serotonin levels, and affect how you sleep, focus, and connect with others. For some, this shift triggers Seasonal Affective Disorder (SAD). For others, it magnifies existing challenges — anxiety, low mood, PMDD, or stress.
But beyond the biology, there’s also something emotional about the turning of the season. It marks an ending — summer’s openness gives way to winter’s containment. You might feel more reflective, more inward, or more alone. Counselling offers space to explore that shift with compassion and awareness, helping you feel steadier and less at the mercy of the seasons.
🌤️ The Science: Why Darkness Affects Mood
Your body runs on a rhythm — a 24-hour cycle known as the circadian rhythm, which is guided largely by light. When daylight reduces, your brain produces more melatonin (which makes you feel sleepy) and less serotonin (which helps stabilise mood and energy).
That’s why you might find yourself:
- Struggling to wake up or stay alert through the day
- Craving carbohydrates or sugar for a quick energy boost
- Feeling more anxious, tearful, or low
- Wanting to stay in, even if you know social contact would help
Even your concentration and memory can take a hit. Research shows that the lack of morning light can delay your body’s sense of “daytime,” meaning your hormones are slightly out of sync with your schedule.
For women, these seasonal changes can also worsen PMS or PMDD symptoms. The interplay between hormonal sensitivity and light exposure can make mood swings sharper and fatigue more intense. That’s one reason counselling can be so helpful — it supports you in noticing and managing the emotional patterns that come with physiological ones.
🕯️ Emotional Impact: It’s Not Just About Light
The darker months also have a psychological weight. Life tends to slow down, social circles shrink, and many people feel disconnected. The rush of summer plans fades, replaced by quieter weekends and longer evenings indoors.
You might notice:
- Feeling more withdrawn or isolated
- Struggling to find motivation at work
- Becoming more self-critical or reflective
- Finding small stresses harder to shake off
Counselling recognises that this isn’t just “seasonal moodiness.” It’s your system responding to loss — of light, of energy, of connection. Therapy gives you room to understand that response rather than fight it.
For some clients, this time of year brings up older emotions too — memories, grief, or loneliness that become louder in the stillness of winter. Others describe it as an “emotional hibernation” period where they feel shut down but don’t know how to restart.
Counselling helps you explore that space gently. Sometimes, the work isn’t about trying to “cheer up” but about learning how to move through the darker months with care, awareness, and structure.
🔄 Finding Your Rhythm Again
If you’ve ever felt that you “lose your rhythm” around this time, you’re not alone. Counselling can help you:
- Understand your personal seasonal pattern. You may begin to notice how your mood, sleep, and social energy shift each year. Awareness is empowering.
- Build realistic routines. Rather than forcing productivity, therapy helps you work with your natural energy cycles — introducing gentle structure instead of pressure.
- Explore emotional needs. What does this season bring up for you? What feels heavier or more difficult to carry? Counselling offers a space to process that.
- Rebuild connection. Talking through your experiences, especially in winter when isolation increases, helps you stay connected — not just to others, but to yourself.
💬 Counselling in Practice: What It Might Look Like
During the winter months, many clients come to counselling with phrases like “I feel stuck,” “I can’t shake this fog,” or “I just feel less like myself.” The process might involve:
- Exploring triggers: Is it purely biological, or are there emotional associations with this time of year?
- Introducing light and grounding routines: These can complement therapy — for instance, morning light exposure, daily walks, or journalling.
- Using CBT or mindfulness techniques: To help reframe negative thoughts, manage overwhelm, and stay present.
- Supporting relationships: You may find communication harder when tired or low; therapy can help you rebuild understanding with others.
- Validating your experience: Above all, you’re not dismissed as “lazy” or “overly sensitive.” You’re supported in understanding what’s happening to your mind and body.
🧭 The Role of Counselling: Gentle, Grounded, and Practical
Counselling isn’t about “fixing” winter — it’s about equipping you to move through it differently. Rather than bracing against the darker months, you can learn to adapt, to soften around the discomfort, and to meet your needs more kindly.
That might mean:
- Setting boundaries around rest and social energy
- Allowing slower days without guilt
- Reconnecting with grounding practices like breathing, journalling, or creative work
- Using counselling sessions to track your progress and notice patterns of self-talk or fatigue
Over time, these small acts of awareness can make a huge difference. You begin to trust your capacity to hold yourself steady — even when the world outside feels heavier.
🌿 Beyond the Season: Building Resilience Year-Round
Seasonal changes remind us that mood isn’t static; it moves with life’s rhythm. Counselling can help you build emotional resilience that lasts beyond winter. Together, you can explore:
- How to prevent burnout when your energy dips
- What habits restore your sense of calm
- How to ask for support when you need it
- How to set up systems (sleep, social contact, reflection) that nurture long-term balance
Resilience isn’t about “snapping out of it” — it’s about recognising your cycles and creating space for them.
💬 Common Questions
Is this Seasonal Affective Disorder (SAD)?
SAD is a form of depression linked to seasonal light changes. Symptoms include persistent low mood, tiredness, and withdrawal from usual activities. Even if your experience doesn’t meet clinical criteria, seasonal low mood is valid and treatable — counselling can help either way.
What’s the difference between SAD and PMDD mood changes?
Both can worsen in winter, but PMDD follows a monthly hormonal cycle, whereas SAD follows a seasonal one. Some people experience both, as light reduction can influence hormone sensitivity.
How long does it take to feel better?
That varies. Some clients notice improvement after a few sessions as they introduce structure and coping tools. Others may use counselling throughout winter to stay supported and connected.
Can online counselling help if I don’t want to leave the house?
Absolutely. Hope Therapy offers online, phone, and in-person sessions — so support can fit around your comfort and energy levels.
💫 You Don’t Have to Push Through Alone
If you’re finding the darker months difficult, you’re not failing — you’re human. Counselling offers a warm, non-judgemental space to steady yourself, understand what’s happening, and start feeling lighter again.