When daylight fades in late fall, many people notice the same shift — slower mornings, lower energy and a feeling that everything suddenly gets heavier.
Dr. Rahul Jain, assistant professor of social work at Thompson Rivers University (TRU), studies mental health, well-being and the ways people adapt to changing environments. He says what we feel at this time of year aligns closely with what research shows about seasonal light loss.
“Reduced sunlight shapes how we think, how we feel and how we move through our day,” he says. “The change is subtle, but it’s real.”
What the research shows
Jain reflects on how stress, environment and daily routines affect mental health — especially for students adjusting to new places, climates and pressures. Much of the seasonal pattern he sees on campus reflects well-documented effects in the research: changes in serotonin and melatonin, shifts in circadian rhythms, disrupted sleep, and difficulty concentrating as daylight decreases.
He says these biological and environmental factors can combine with academic pressures to make November feel significantly different from September.
Scientists have long known that less sunlight disrupts the body’s internal clock and affects chemicals tied to mood, energy and focus. Even small changes in light exposure can lead to fatigue, slower thinking and lower motivation.
Students often report that early classes feel harder in winter. Faculty and staff notice it too, especially during peak teaching and grading periods.
When it’s more than “winter blues”
For some, these changes become Seasonal Affective Disorder (SAD), a form of depression that appears in late fall and usually eases with spring. Symptoms can include persistent low mood, oversleeping, appetite changes and withdrawal from social connections.
“It’s important to remember this isn’t a character flaw,” Jain says. “It’s a biological response — common, predictable and treatable.”
Jain points out that the experience varies across BC. Kamloops tends to see more mid-winter sun than many parts of the province, but students and employees from northern or coastal communities may feel the effects weeks earlier.
Small changes that can help
Research and experience point to strategies that support well-being:
- morning light exposure
- short walks during the day
- steady sleep and meal routines
- light therapy for those who benefit from it
- staying connected with others
Jain says the goal is not to “power through” winter but to work with the season in a healthier way.
“We cope better when we recognize this as a shared experience. Small acts of connection and routine can make the season feel far more manageable.”
If you need help with SAD, this info sheet on the heretohelp website, operated by the BC Partners for Mental Health and Substance Use Information, includes plain-language articles on depression, SAD and coping with winter, self-management tools, personal stories, and guidance on when to seek help, grounded in BC’s health system.
