Most of us have heard of seasonal affective disorder (SAD) and the winter blues at some point in our lives. As we enter March and get that much closer to spring, many people will be looking forward to more sunlight, warmer weather, and spring blossoms. What is less commonly known is that the transition from winter to spring is not universally welcomed by all. Personally, I’m an autumn/winter person—give me dark and cozy over bright and breezy any day.

Even for those who look forward to spring renewal, it’s worth keeping in mind that the transition from winter to spring can be a tough time for folks who struggle with changes in routine or experience anxiety about making the most of the season. If this sounds like you, read on for some advice on managing your mental health during this seasonal transition.

Understanding Seasonal Disorders

SAD is a type of mood disorder in which an individual who enjoys a stable sense of well-being most of the year falls into depression at the same time each year. It is most associated with decreased sunlight (winter), although some folks—yours truly included—experience depressive and/or anxious symptoms in the summer.

Another phenomenon, springtime lethargy, has been described as occurring between March and April. Associated with fatigue irritability, headaches, aching joints, lack of motivation, and sensitivity to the weather, springtime lethargy can be a confusing experience, considering this time of year is associated with activity and renewal.

There are various theories about what causes springtime lethargy, but the most important thing to know is that unexpected changes in mood and energy—whether you are coming out of a winter funk or struggling to get motivated despite the sunshine—you are not alone in your experience.

On the bright side. . .

In general, spring brings with it brighter days, warmer weather, and the return of colour to a monochrome world. The impact of more light on circadian rhythms perks many people up and makes the outdoors a little more welcoming. As we shed our winter layers and spend a little more time in the sun, we soak up more vitamin D, which also means we’re getting more of the vitamin D that our bodies need to fend off low moods.

Spring is also the time when gardeners get their hands in the dirt and start preparing for the year ahead. Connecting with nature in this way is restorative, and even if you don’t expect to be on the cover of Better Homes & Gardens any time soon, there’s nothing stopping you from nurturing that pothos you forgot about back to life.

All of this is easier said than done, of course. Personally, I get quite stuck in my ways, and I’m a bit of a hermit, so trading my blankets and early nights in for a morning coffee on the front porch requires effort.

Strategies for Managing Seasonal Change

Sleep Smart. Sleep experts say that consistency is key, and that’s true, but it also pays to prepare for when the clocks spring forward on us in a few weeks. Consider gradually adjusting your sleep schedule by shifting your sleep or wake times a little each day so that your brain and alarm clock are on the same page when the dreaded time shift comes. Consistent routines can help cue your body and mind to prepare to wind down or seize the day as you make these changes.

Get outside. Mindfully engaging with nature is a surprisingly effective way to attune to the energy of the season. If you are feeling restless after months of being cooped up inside, get out there, and explore spring activities like hiking, gardening, or outdoor sports. You don’t even have to go very far! Simply opening a window, closing your eyes, and taking a few deep, mindful breaths of fresh air can boost your mood.

Connect with others. Winter is notorious for limiting social interaction, especially for immunocompromised folks and individuals who use mobility aids. If impassable sidewalks and the lack of COVID-conscious indoor activities don’t stop you, the sun disappearing by 5 p.m. is a major incentive to hide under the covers for the evening. The good news is that outdoor socializing is once again tolerable and free from the risk of frostbite! Making commitments to meet up with friends or get involved in community activities that take advantage of the longer days is a great way to motivate yourself to leave your burrow.

Finally, consider setting intentions for the new season. If you read my post about setting intentions for the New Year, you’ll recall that I suggested revisiting these on a semiregular basis. Now is the time to reflect on how you’ve been living out your values (or not) over the past few weeks and make some updates to help you translate your vision to springtime.

When to seek help

While it’s normal for your feelings to be a little all over the place as you settle into new routines, overwhelming sadness or anxiety that makes it hard to get through the day may be a sign that there’s something going on besides seasonal sensitivity. Talking to a therapist can help you identify the source of these feelings and develop a plan to bolster your well-being. If you find yourself struggling to get into the spring of things (I couldn’t help it), despite feeling okay, a therapist can also help you sort out what’s blocking your motivation and how to move forward. You don’t have to be in crisis to ask for help during a challenging time.

Final thoughts

Seasonal shifts affect everyone differently, but we all need to be mindful of our mental health and make intentional changes as we leave winter behind. I hope that the strategies discussed above help you embrace spring’s rejuvenating and expansive energy. Remember to be kind to yourself and honour the pace that feels right to you. If you need support, you can book a consultation with one of our team members. We’re always happy to help!

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