Navigating Seasonal Transitions
- Nov 7
- 4 min read
Adjusting to the Time Shift: A Holistic Perspective
Here we are, a week into the time shift from daylight savings. For many, this can feel like a true shock to the system. While we watched the days slowly become shorter, it is a stark contrast when the day seems to come to an early close around 5pm. If you’re feeling this—if you’re feeling the effects of the shortened daylight hours and a generalized sense of wanting to retreat inwards, or even a little grief or longing for more sunshine—know that you are not alone.
Throughout the coming months, millions of Americans will share this experience1, facing varying levels of seasonal affective disorder or the ‘winter blues.’ While this article is not focused on the psychological impact, it is important to acknowledge that there is a well-known mental health aspect associated with this seasonal shift and transition into winter. If any of this resonates with you, you are encouraged to speak with your healthcare team and seek any support you might need.
A Holistic Understanding of the Seasonal Shift
By looking at this seasonal shift through a holistic lens, and how it impacts the many different aspects of our lives, we can start to look at why the shift in time and shorter days feel so impactful.
On a physical level, our circadian rhythms (internal clock that synchronizes with nature’s patterns2) become disrupted, especially when we try to maximize productive hours—typically between 8am-8pm – during a time that offers less daylight hours. As the season changes, our pre-programmed internal clocks, seeking alignment with nature’s patterns, would prefer that we wake at 6-7am and go to bed between 5-7pm. We have lived so closely attuned to nature for thousands of years, it’s only in the last century or so that we’ve tried to become more productive during more hours in the day. The body wanting to come into synchronicity with nature is part of our hard-wiring.
Energetically, lacking daylight can leave us feeling depleted. You may notice that since the time changed, you’re feeling tired by the middle of the day, or exhausted by 6pm. Without ample energy from the sun (daylight hours), and our fast-paced lives that have us trying to stay alert and awake longer than our natural circadian patterns support, we draw on our energy reserves. When we reflect on the patterns of plants, trees, and many animals, we see that this time of year is a natural invitation to slow down, find an inward space of coziness, and renew ourselves, much like a form of hibernation. When more attuned to this time of year, we might find greater renewal and consistent energy by taking time to purposefully slow down.
On the mental and emotional spectrum, nature’s call towards inner quiet can feel out of alignment with our communal nature as humans. This can make fall and winter feel isolating, especially as colder temperatures and shorter days call us indoors and limit our outdoor time and sun exposure. As a result, we can feel less inclined to put things on our social calendars and be more inclined to stay home – this answers nature’s call inward, yet can leave us desiring more connection.
Spiritually, when we consider all these intertwined layers—physical disruption, energetic depletion and emotional isolation—we may find ourselves feeling generally lost or uncertain. These feelings are a natural response to feeling out of alignment, both within ourselves and with the world around us. As the days continue to feel shorter and the time we spend in darkness increases, we may feel overwhelm and despair, questioning when we might feel better again, more hopeful, and lighter in spirit.
Practical Strategies for Restoring Balance
Having explored what may be at play during this time of transition, below are suggestions for bringing areas that feel out of balance back into harmony:
· Adjust your schedule where possible to better match the natural circadian rhythm. This might mean shifting your waking and sleeping times or making time during daylight hours to get outside, even if it falls outside your normal routine.
· Support your body with more vitamin D3, which is often lacking during shorter days. Consider using a “happy light” for light therapy or increasing your vitamin D intake (always consult your doctor before making dietary changes).
· If possible, ease up your schedule and allow more time for rest. Matching your activity levels to your available energy may help you feel less out of alignment than if you try to push through fatigue.
· Consider energy-balancing modalities like Reiki (a practitioner will hover or place hands gently on the body to move energy into supportive patterns), acupuncture (Traditional Chinese Medicine to balance meridian energy pathways) or other practices that help bring your innate energy centers—such as chakras and meridians—into greater harmony.
· Continue to make plans for social connection and commit to them. With cooler temperatures and longer nights, it’s easy to cancel or feel reluctant to make plans, but maintaining community is vital for overall well-being during this time of year.
· Practice compassionate witnessing as uncomfortable thoughts and emotions arise. Honoring your feelings, rather than avoiding discomfort, can offer wisdom as you reflect on why certain thoughts or emotions are surfacing. If you feel overwhelmed, don’t hesitate to reach out to a mental health professional.
· Engage in a spiritual practice that feels meaningful to you. This could be meditation, movement, time spent outside, journaling, daily reflection, setting clear intentions, keeping a gratitude jar, or prayer. Remembering your connection to a larger web can help restore trust, faith and hope.
Finding Connection in a Time of Transition
Any of these practices can be incredibly nourishing as you work to come back into rhythm and natural alignment. Many of these strategies overlap, and you may find it helpful to try a few together. What matters most is remembering that you are not alone during this time of transition. Millions of people are also feeling imbalanced right now, and by recognizing our common humanity, we may find deeper connection and compassion for ourselves and others.
By Jennifer Rizza, Founder of Newtown Wellness Collective, Advanced Therapeutic Yoga Teacher, Reiki Master, Lifestyle & Wellness Coach
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