11-4-2025

     Well, it’s here. Daylight Saving Time is over for the year and we’ve rolled back an hour. The first morning after the rollback, the morning daylight is usually a welcome surprise after weeks of increasing darkness. But then 4 pm hits and you start to realize the sun is going away much faster and the evenings will be shrouded in darkness far sooner than normal. It can have a dampening effect on your mood that’s sometimes dramatic.

     After college, I had the opportunity to live in Moscow, Russia for a year and one of my big concerns was how I was going to handle living in a place that sees only about 7-8 hours of daylight during the winter. Fortunately, Muscovites had ways to deal with the winter and by following their lead we were able to not just survive, but thrive in the darkness. 

     First off- lighting. In Moscow, they made use of twinkle lights, lamps, and mood lighting to great effect. The beauty of winter lights reflecting off the snow had a cheerful, magical effect. You can be intentional about increasing the amount of light around you during these months. If the sun is going to dip below the horizon sooner, then bring out the twinkle lights and candles to compensate. 

     Next, if you're able, continue going out. In Moscow, the winter didn’t seem to have a stilling effect on life. People still went out and about, but in sturdier clothing. Winter sports took off. Sledding in the local hills, ice skating in Gorky Park, and cookouts in the cold. The winter was embraced and people got creative instead of retreating. Even if you don’t live in a winter wonderland, you can still incorporate an attitude of adventure by pushing yourself to leave home to connect with family and friends.

     Finally, food becomes a focal point. Many of the Russian foods are served hot- borscht, black tea, warm bread. Connection over food and drink is of utmost importance and for good reason. Food is comforting and a way we can show love and care for folks in our lives. Everyone has to eat, so it’s an easy way to engage with people we care about. Experiment with making a new comfort food, meet up at a favorite restaurant, or invite others to bring their own favorite dishes. 

     Some folks can struggle so much that it becomes a diagnosable condition- Seasonal Affective Disorder (SAD). It’s often characterized by persistent low mood or sadness, fatigue, and social withdrawal and is present at about the same time of year for at least two years. Talk therapy can be an important part of treatment. We can address the symptoms and build a treatment plan focused around your values so you can continue engaging in your life. If you’re concerned about SAD, please reach out to talk about how counseling can help.  

National Institute of Mental Health. (2023). Seasonal Affective Disorder. Www.nimh.nih.gov; National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder 

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