No "Fall Back" This Year: How BC's Darker Winter Mornings Can Affect Your Mood (and What Helps)
For the first time in decades, British Columbians won't be turning their clocks back this fall. In March 2026, the province announced it would move to permanent daylight saving time, so when the rest of North America "falls back" on November 1, we'll stay where we are.
The trade-off is simple: an extra hour of light in the late afternoon, and an hour less light in the morning. By late December, sunrise in Vancouver and the Tri-Cities will be around 9 a.m. instead of 8 a.m. Add the Lower Mainland's long stretch of grey, rainy weather, and many of us may notice the change in our energy and mood this winter.
As a counsellor in Port Coquitlam and Downtown Vancouver, I hear every year from people who feel heavier, slower or more irritable as the days get darker. Here's what's happening, what helps, and when it may be time to reach out for support.
Why morning light matters for your mood
Your body runs on an internal clock that helps decide when you feel alert and when you feel sleepy. Morning light is one of the strongest signals that keeps that clock on track. When mornings stay dark longer, it can be harder to wake up, and some people find their sleep, appetite and motivation start to drift.
More evening light has real benefits too, like a brighter commute home and more time for an after-work walk. The key is to be intentional about getting daylight earlier in the day, rather than letting dark mornings set the tone.
Winter blues or something more?
It's common to feel a bit flat in the darker months. The Canadian Mental Health Association estimates that about 15% of people in Canada experience the "winter blues," and about 2 to 3% experience Seasonal Affective Disorder (SAD), a form of depression linked to the seasons.
Signs that the season may be affecting you more than usual include:
Feeling low, hopeless or teary most days
Losing interest in things you usually enjoy
Sleeping much more than usual, or struggling to get out of bed
Craving carbohydrates or noticing changes in appetite or weight
Low energy, trouble concentrating, or pulling away from friends and family
Only a qualified health professional can diagnose SAD or depression, but noticing these patterns is an important first step. HealthLink BC has a clear overview of depression and its symptoms if you'd like to learn more.
Practical ways to protect your mood this winter
Get outside early. Even 15 to 20 minutes of daylight before noon helps, even on cloudy days. A morning walk along the Traboulay PoCo Trail, Rocky Point Park in Port Moody, or the Vancouver Seawall counts.
Keep a steady sleep schedule. Wake up at roughly the same time every day, including weekends, even when it's still dark.
Bring light indoors. Open the blinds as soon as you wake up and sit near a window for breakfast or your first hour of work.
Move your body. Regular movement is one of the most reliable mood boosters. It doesn't need to be intense to help.
Plan things to look forward to. When energy drops, we tend to cancel plans. Small, scheduled activities and time with people you care about can interrupt the slide into low mood.
Ask about light therapy. Light therapy lamps help some people with seasonal symptoms. Talk to your doctor first, especially if you have an eye condition or bipolar disorder.
How counselling can help
If low mood is lasting more than two weeks or getting in the way of work, relationships or daily life, talking with a counsellor about depression can make a real difference. Approaches like Cognitive Behavioural Therapy (CBT) help you notice and shift the thought patterns that keep low mood going, and build small, realistic steps back toward the things that give you energy. Acceptance and Commitment Therapy (ACT) can help you make room for difficult feelings while still moving toward what matters to you.
Counselling can be a calm, supportive space to slow down, understand what you're feeling, and find a plan that fits your life. Many people wait until they feel completely drained before reaching out, but you don't have to wait. Even a few sessions can help you feel more grounded and more like yourself again.
A gentle reminder
Darker mornings are a change for all of us this year, and it's okay if your body and mind need some time to adjust. Start with one or two small steps, notice what helps, and be patient with yourself. If this winter feels heavier than you can manage on your own, support is available, and reaching out early can make the whole season feel lighter.
If darker days tend to stir up worry for you, you may also find my posts on high-functioning anxiety in Vancouver and how to stop overthinking helpful.
I offer in-person counselling in Port Coquitlam and Downtown Vancouver, and online sessions anywhere in BC, in English and Farsi. You can read more about my counselling services, or if you're not sure whether counselling is right for you, you're welcome to book a free 15-minute intro call.
