By Claire Tune - Counsellor and Supervisor in Godalming, Surrey
Twice a year, the clocks change and while it might seem like a small adjustment, many people notice a real shift in how they feel as a result. You may feel more tired than usual or energetic, emotionally unsettled, foggy or more anxious. In spring especially, there can be an added pressure to feel positive and energised as the days get lighter, and it can be isolating if your experience doesn’t match this expectation. Struggling at this time doesn’t mean anything is wrong with you, it simply means your nervous system is adjusting in its own way.
Understanding what’s happening and how to support yourself through it, can make this seasonal transition feel far more manageable.
As a counsellor working with individuals experiencing anxiety, stress and low mood, I regularly see how changes in routine, sleep and seasonal expectations can affect emotional wellbeing.
Why the Spring Clock Change Impacts Mental Health
Our bodies operate on an internal 24-hour rhythm known as the circadian rhythm. This internal clock regulates sleep, energy, hormone production, appetite and mood.
When the clocks change, your circadian rhythm doesn’t instantly adjust. Even though society moves forward by an hour, your body needs time to catch up. This creates a kind of internal “jet lag,” similar to travelling across time zones when going on holiday.
At the same time, longer days and brighter evenings can bring an unspoken expectation to do more, be more social and feel better.
This disruption can affect:
- Sleep quality
- Energy levels
- Concentration and focus
- Emotional regulation
- Stress and anxiety
Even a one-hour shift can be enough to throw us off balance.
Sleep Disruption and Its Emotional Effects
Sleep plays a vital role in emotional regulation. During clock changes, many people lose a small but significant amount of sleep or find their sleep becomes lighter or more broken.
When sleep is reduced or disrupted:
- The brain becomes more reactive to stress
- Anxiety can feel stronger and harder to manage
- Low mood may deepen
- Irritability increases
You might notice:
- Difficulty falling asleep
- Waking earlier than usual
- Restless or broken sleep
- Feeling unrefreshed in the morning
Over several days, this lack of restorative sleep can accumulate, making everyday challenges feel harder than usual, even if on the surface “nothing is wrong.”
Why You Might Feel More Anxious
The nervous system is closely linked to sleep and routine. When either is disturbed, the body can shift into a mild fight-or-flight state.
This can show up as:
- Racing thoughts
- A sense of unease or dread
- Physical tension
- Heart palpitations
- Feeling “on edge” without knowing why
For people who already experience anxiety, the change of time can temporarily intensify symptoms. For others, it may be the first time they notice feeling more unsettled.
There can also be pressure to feel happier or more hopeful as spring arrives. When that doesn’t happen naturally, people may start judging themselves which can further increase anxiety.
Low Mood and Emotional Sensitivity
Changes in daylight exposure also play a role during the spring clock change. Although evenings are lighter, darker mornings and a sudden shift in schedule can confuse the body’s internal clock. This can affect melatonin and cortisol (the hormone linked to alertness) leaving you feeling out of sync, flat or more emotional.
You may notice:
- Reduced motivation
- Tearfulness
- A sense of heaviness
- Less enjoyment in usual activities
Why Some People Are More Affected Than Others
Not everyone experiences the clock changes in the same way. You may be more sensitive if you:
- Already struggle with sleep
- Live with anxiety or depression
- Have high stress levels
- Are neurodivergent
- Are highly sensitive to changes in routine
Gentle Ways to Support Your Wellbeing
Small, compassionate adjustments can make a meaningful difference.
- Gradually Adjust Sleep Times
If possible, shift your bedtime and wake time by 10–15 minutes over a few days rather than all at once. - Create a Wind-Down Routine
- Dim lights in the evening
- Avoid screens 60 minutes before bed
- Gentle stretching, reading or calming music
- Be Kind to Your Energy Levels
You may not feel at your best for a few days and that’s okay.
- Lower expectations
- Build in rest
- Say no to non-essential commitments
When to Seek Additional Support
If you notice:
- Persistent low mood
- Ongoing anxiety
- Sleep difficulties lasting more than two weeks
It’s important to reach out for support. You deserve help and you don’t have to navigate this alone. Talking to a counsellor can provide a safe space to explore what you’re experiencing and develop coping strategies tailored to you.
