THE CLIMB

As daylight saving time ends and clocks “fall back,” students may face more than a simple adjustment in time. For many, the seasonal shift impacts mental health, disrupting routines, increasing anxiety, and contributing to mood swings. This blog will explore how daylight saving time affects anxiety levels in students, with a focus on the link between time change, academic performance, substance use, and mental health concerns. We’ll also look at strategies for coping with these seasonal challenges and resources that can make a difference.

Daylight Saving Time and Anxiety: Why the Fall Shift Matters

The end of daylight saving time is intended to make better use of natural daylight by aligning our daily activities with the changing hours of sunlight. However, for students, the sudden shift can disrupt biological rhythms, making it challenging to maintain focus, cope with stress, and keep consistent study and sleep routines. Studies show that daylight saving time transitions can exacerbate anxiety and other mental health symptoms by impacting the body’s internal clock, known as the circadian rhythm.

Research shows that shifts in circadian rhythms influence the body’s release of hormones, including cortisol, a stress hormone. When sleep patterns are disrupted by seasonal changes, cortisol levels can spike, leading to increased feelings of anxiety. Students, who are already managing academic pressure, social obligations, and sometimes new environments, are particularly vulnerable to the effects of these hormonal changes.

The Impact of Daylight Saving Time on Student Performance, Substance Use, and Mental Health

The shift in daylight hours and the resulting impact on sleep can have tangible effects on students’ lives, influencing their grades, mental health, and even substance use.

1. Academic Performance

Sleep disruptions due to the daylight saving time shift have been linked to declines in cognitive function, which can result in lower academic performance. A study published in the journal Sleep Medicine found that students’ sleep quality often declines immediately following the time change, which has a negative effect on focus, memory, and the ability to process information. These effects may appear minor but can accumulate, leading to lower grades and increased anxiety over academic responsibilities.

• Statistic: According to the Centers for Disease Control and Prevention (CDC), teens who get less than eight hours of sleep per night are more likely to perform poorly in school, with sleep-deprived students having a higher risk of failing classes.

2. Substance Use

In response to increased anxiety and stress, some students may turn to substances as a way to cope. This is especially common among high school and college students dealing with the pressures of academic performance and social expectations. Studies have shown that sleep disruptions and mood changes associated with daylight saving time can lead to an increase in risky behaviors, including the use of alcohol, nicotine, and other substances.

• Statistic: Research by the Substance Abuse and Mental Health Services Administration (SAMHSA) shows that over 33% of college students report using substances to manage stress and anxiety, a number that tends to spike during stressful periods like exams and seasonal changes.

3. Increased Risk of Depression and Anxiety

The fall daylight saving time change has also been linked to increased rates of depression and anxiety among young people. For students, the reduction in daylight hours, paired with disrupted sleep, can make them more susceptible to seasonal depression and anxious thoughts. Some students might experience seasonal affective disorder (SAD), which often co-occurs with generalized anxiety.

• Statistic: The American Psychological Association (APA) reports that seasonal depression affects approximately 10-20% of students and tends to spike following the end of daylight saving time. Additionally, 30% of students report increased anxiety and stress as a result of changing daylight patterns.

Common Anxiety Symptoms to Watch For in Students

Parents, teachers, and students themselves should be aware of anxiety symptoms that may intensify due to daylight saving time. Some common symptoms include:

• Irritability and Mood Swings: Sudden shifts in mood or irritability, especially after a lack of sleep.
• Difficulty Concentrating: Trouble focusing on assignments or feeling overwhelmed by schoolwork.
• Social Withdrawal: Reduced interest in socializing or avoiding friends and family.
• Sleep Disturbances: Insomnia, nightmares, or difficulty falling asleep due to racing thoughts.
• Physical Symptoms: Increased heart rate, muscle tension, or stomach problems due to heightened stress and anxiety.

If students experience these symptoms, they may benefit from a support plan that includes coping strategies and mental health resources.

Coping Strategies for Managing Anxiety During Daylight Saving Time

While the effects of daylight saving time can be challenging, there are strategies students can use to manage anxiety and reduce the impact on their mental health.

1. Establish a Consistent Sleep Routine

Encourage students to go to bed and wake up at the same time each day, even on weekends. A consistent sleep schedule can help regulate circadian rhythms and improve the quality of sleep, which can mitigate the impact of the time change.

2. Get Natural Light Exposure

Since daylight hours are reduced in the fall, it’s important for students to spend time outside in the sunlight, especially in the morning. Exposure to natural light can help regulate mood and improve concentration throughout the day.

3. Practice Mindfulness and Relaxation Techniques

Mindfulness exercises, like deep breathing and meditation, can reduce anxiety by helping students focus on the present moment and manage stress. Many students find that taking short breaks to practice relaxation techniques helps them stay centered and reduces feelings of overwhelm.

4. Limit Caffeine and Screen Time Before Bed

Caffeine and blue light from screens can interfere with sleep. Encourage students to limit caffeine intake in the afternoon and reduce screen time an hour before bed. Reading, journaling, or listening to calming music can be effective alternatives.

5. Seek Counseling Support

Counseling can provide students with tools to manage anxiety effectively and navigate seasonal changes. A mental health professional can help create a personalized plan that addresses unique challenges, such as time-change anxiety or social pressures, and offers healthy coping mechanisms.

Call to Action: Consider Counseling for Anxiety and Seasonal Transitions

For students struggling with anxiety related to daylight saving time and seasonal changes, counseling can offer valuable support. At The Pursuit Counseling, we work with students to address their unique symptoms and develop coping skills to thrive during challenging seasons. By seeking help, students can better understand their anxiety triggers, manage academic and social stress, and establish healthy routines that support both mental well-being and academic performance.

Whether it’s adjusting to a new routine, managing the demands of school, or dealing with feelings of anxiety, counseling can make a meaningful difference. If you or a student you know could benefit from support, don’t hesitate to reach out and explore the resources available. With the right strategies and professional guidance, students can overcome the challenges of daylight saving time and seasonal transitions, building resilience and confidence along the way.

At The Pursuit, a group of experienced therapists have come together to offer best-in-class counseling services. We prioritize clinical theory, non-judgmental approaches, and effective interventions, treatment plans, and coping skills. We have therapists who specialize in different areas and we strive to find the best match for your unique needs. Are you ready to take the first step in your Pursuit towards a happier, healthier you? We invite you to book your free 20-minute consultation with one of our skilled therapists. Don’t wait; it’s time to invest in your well-being. Simply Book Now to start your Pursuit toward personal growth and positive change today. Keep reading if you want to learn more about Depression Therapy.