How to Handle Mental Health During Spring: Tips for Better Balance and Well-being

Spring is often associated with growth, renewal, and blooming, but transitioning into warmer months isn’t always the solution to mental health issues like seasonal depression and anxiety. In fact, during spring and early summer, there is a high number of suicides, and many people experience increased depression and anxiety. The main reason for this could be change, which may excite some but create a sense of instability for others. Changes in weather and routines can trigger anxiety. Spring is also a time for significant life events, such as weddings, which can cause stress and nostalgia. Additionally, spring allergies, hormonal changes, and sleep issues can contribute to poor mental health (Charlie Health Editorial Team, 2021).

Mood and Mental Health During Spring

When the seasons change, our bodies naturally react to changes in light, affecting the production of melatonin, a hormone that regulates sleep and mood. During winter, increased production of melatonin can trigger depression in individuals with seasonal affective disorder (SAD), while in spring, when production decreases, mood improves, and energy levels increase (Davis, 2022). Moreover, spring sunlight boosts serotonin production in the brain, which can further improve mood and reduce symptoms of depression and anxiety. With the arrival of warmer weather and longer days, many people feel more energetic and motivated, prompting them to engage in outdoor activities and creative projects (Arandovo, n.d.).

However, due to disruptions in circadian rhythms (biological clocks) caused by increased daylight and changes in hormone production, especially melatonin, many people experience spring lethargy during the transition from winter to spring. This is characterized by feelings of fatigue, exhaustion, and a general lack of energy (Arandovo, n.d.). Some people face depression, especially those who haven’t met their New Year’s goals. Bipolar disorder may cause the first manic episodes during this season due to changes in circadian rhythms. Additionally, many people experience more anxiety due to the changes that come with spring. Seasonal affective disorder can worsen, especially when pollen starts spreading. Suicide rates are highest in spring, partly due to manic behavior and increased social pressure (American Behavioral Clinics, n.d.).

Tips for Improving Well-being During Spring

1. Maintain a regular sleep routine: Longer daylight hours may tempt you to stay awake longer, but it is important to maintain a healthy sleep routine. With longer days and more light, it’s important to establish a consistent sleep schedule and limit screen exposure before bed. Aim for 7-9 hours of sleep each night to improve overall health (CMHA Saskatoon, 2023). Set two alarms—one to remind you it’s time for bed and one to wake you up. Try to stick to your sleep routine consistently throughout the week (Charlie Health Editorial Team, 2021).
2. Incorporate moderate physical activities into your routine: Physical activity is essential for mental health. Find activities that you enjoy, such as walking, biking, or swimming, to improve your emotional state (CMHA Saskatoon, 2023).
3. Focus on a balanced diet: If you enjoyed soups and heavy foods during the winter, try switching to lighter meals that better fit the spring season, such as salads or fish (Brown University Health Blog Team, 2023). Seasonal foods like fruits, vegetables, and fresh herbs are rich in nutrients and antioxidants that help strengthen the immune system and protect against the negative effects of spring on your health (Arandovo, n.d.).
4. Spend more time outdoors in nature: Spending more time outdoors can help rejuvenate energy and bring back the vitality that is specific to the spring months (Arandovo, n.d.). Warmer weather and longer days make it easier to spend more time outside. This has positive effects on mental health, including stress reduction, improved mood, and cognitive function. It’s recommended to spend time in nature every day, even if it’s just for your morning coffee (CMHA Saskatoon, 2023).
5. Spring is an ideal time to strengthen social connections: Spending time with friends and family helps reduce stress and improve mood. Even simple moments like picnics, bike rides, or phone calls can help reduce feelings of isolation (CMHA Saskatoon, 2023).
6. Do some spring cleaning: Cleaning and organizing your space after winter can be a demanding task, but it brings mental benefits. Tidying your home not only makes the space cleaner and larger, but it also helps clear your mind, reducing stress and making mental organization easier (Brown University Health Blog Team, 2023).
7. Alleviate Allergy Symptoms: If you are prone to allergies, take measures to manage and alleviate their symptoms. Some strategies for alleviating symptoms and controlling spring allergies include limiting exposure to pollen, using medications on time, and adjusting your living space to reduce allergens. Consulting with a doctor, testing for allergens, and undergoing specialized treatments like immunotherapy can further assist in managing symptoms. Additionally, preventive measures such as closing windows, using appropriate filters, and regularly cleaning the space can significantly improve the condition of individuals suffering from seasonal allergies. By following these tips, it is possible to reduce discomfort and enjoy the spring without too many disruptions. For more details on strategies to control spring allergies, read here.

Conclusion

Spring brings numerous challenges but also opportunities to improve mental health. While seasonal changes can trigger anxiety and worsen symptoms of seasonal depression, by maintaining a sleep routine, staying physically active, eating a balanced diet, and spending time outdoors, we can adapt to changes and use spring as an opportunity to renew energy and mental well-being. Additionally, strengthening social connections and organizing your space can significantly contribute to reducing stress and improving emotional health. By following these tips, we can create a positive, healthy routine that will help us overcome the challenges that spring may bring.

*This text is for informational purposes only. In case of any symptoms, it is recommended to seek advice from your doctor or a qualified healthcare professional.

Reference:

• American Behavioral Clinics. (n.d.). Spring’s arrival affects mental health. American Behavioral Clinics. Retrieved March 21, 2025, from https://americanbehavioralclinics.com/springs-arrival-affects-mental-health/
• Arandovo. (n.d.). How spring affects people. Arandovo. Retrieved March 21, 2025, from https://www.arandovo.com/how-spring-affects-people/
• Brown University Health Blog Team. (2023, March 13). It's a spring thing: Healthy tips for the new season. Brown University. https://www.brownhealth.org/be-well/its-spring-thing-healthy-tips-new-season
• Charlie Health Editorial Team. (2021, May 5). Spring season and mental health. Charlie Health. https://www.charliehealth.com/post/spring-season-and-mental-health
• CMHA Saskatoon. (2023, March 14). 5 tips to managing mental health in the spring. Canadian Mental Health Association. https://cmhasaskatoon.ca/5-tips-to-managing-mental-health-in-the-spring/
• Davis, J. L. (2022, April 27). You give me spring fever. WebMD. https://www.webmd.com/women/features/you-give-me-spring-fever
• Kniaz, A. (2023, March 3). A woman sitting on a swing in a park [Photograph]. Unsplash. https://unsplash.com/photos/a-woman-sitting-on-a-swing-in-a-park-aY0C2WqxNB4