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Writer's pictureMartha Aguilar, LMFT

Springtime Blues: Can Spring's Arrival Aggravate Seasonal Affective Disorder (SAD)?

Updated: Mar 12




As we approach the transition from winter's chill to spring's warmth, we can easily overlook the intricate dynamics of this seasonal shift. While spring brings longer days, gentler temperatures, and the promise of renewal, it also presents challenges for those grappling with Seasonal Affective Disorder (SAD). This condition, influenced by variations in light exposure, can persist despite the changing seasons, worsened by factors like the Spring forward time adjustment, which further affects mood and overall wellness.


With the thaw of winter and the bloom of spring comes renewed optimism for many individuals experiencing SAD from the previous dark months. SAD is characterized by cyclic depressive episodes tied to specific seasons and typically diminish with the arrival of spring and summer. Nevertheless, for some, the transition to spring can prolong the emotional hurdles associated with SAD, highlighting the intricate interplay between mental health and seasonal changes.


For some individuals, the sudden increase in daylight hours may disrupt sleep patterns or intensify feelings of restlessness and agitation. Moreover, the pressure to embrace spring's vitality and participate in social activities or new endeavors can feel overwhelming for those contending with depression or diminished energy levels. Symptoms of SAD can manifest in various ways, including low mood, fatigue, alterations in appetite or sleep routines, and a diminished interest in once-enjoyed activities.


Daylight Saving Time (DST), often coinciding with the Spring Equinox, adds another layer of complexity to this seasonal transition. While the switch to DST brings anticipation for the approaching summer, it can also disturb circadian rhythms and exacerbate symptoms of SAD for some individuals. Research indicates that the abrupt shift in sleep patterns associated with DST can lead to heightened stress, fatigue, and irritability, further impacting mental well-being. As communities adjust their clocks forward, it's crucial to remain mindful of potential effects on mental health and prioritize self-care strategies to mitigate any adverse impacts.


Amidst the seasonal transition and challenges posed by Seasonal Affective Disorder (SAD), there are ways to support us. In navigating the seasonal transition, consider integrating these therapeutic practices into your routine:


Light Therapy: Incorporate a light therapy box into your morning routine to mimic natural sunlight exposure and regulate your body's internal clock.


Maintaining Routine: Prioritize a consistent sleep schedule, balanced nutrition, and regular physical activity to support stability and overall well-being.


Mindfulness and Relaxation: Dedicate time to mindfulness meditation, deep breathing exercises, or other relaxation techniques to reduce stress and foster emotional equilibrium. I highly recommend Insight TimerĀ because of its large, free catalog of guided mindfulness practices.Ā 


Seeking Support: For guidance and support, reach out to friends, family, or mental health professionals. Explore coping strategies in support groups to address underlying issues.


Setting Realistic Goals: Set achievable goals and celebrate your progress. Focus on small milestones to maintain motivation and self-compassion.


Creative Expression: Engage in creative activities like art, music, writing, or dance for self-expression and exploration.Ā 


Self-Care Practices: Prioritize self-care by ensuring adequate rest, nourishment, and regular exercise. Dedicate time to activities that bring joy and relaxation.


Community Engagement: Seek connection and support from friends, family, or community groups. Participate in seasonal celebrations and rituals to foster a sense of belonging and connection.


Gratitude Practice: Cultivate a daily gratitude practice to help broaden your emotional experiences. Reflect on the season's abundance and express gratitude for opportunities for growth and renewal.


Journaling: This therapeutic outlet can help to express emotions, track mood patterns, and identify triggers, ultimately fostering self-awareness and facilitating coping strategies. The following are journal prompts explicitly created for the Spring Equinox.


  • Reflect on the theme of renewal:Ā 

What does renewal mean to you?

How do you feel about the idea of starting fresh or beginning anew?Ā 

What areas of your life could benefit from renewal or rebirth?


  • Exploring growth opportunities:Ā 

Where would you like to see growth or transformations in various areas of your life?

What practical steps can you take toward nurturing your personal growth and development?


  • Connecting with nature:

Describe your experiences of nature during the spring season. What sights, sounds, and sensations do you associate with springtime?Ā 

How can you deepen your connection with the natural world and incorporate more outdoor activities into your routine?


  • Cultivating gratitude:

Take inventory of the blessings in your life and express gratitude for the abundance of the spring season. What are you grateful for as you enter this new season?Ā 


  • Letting go of the past:

Reflect on habits, beliefs, or patterns that no longer serve you. What can you release or let go of as you enter the spring season?Ā 

How can you make space for new growth and possibilities?


  • Embracing change:

Explore your feelings about change and transition. How do you respond to the changing seasons and nature's cycles?Ā 

What can you learn from the process of change, and how can you embrace it as an opportunity for growth and transformation?


  • Embodying vitality:

Describe how you feel when you think about the energy of springā€”vibrant, alive, and full of potential. How can you embody this sense of vitality in your own life?Ā 

What activities or experiences make you feel most alive and energized?


While the Spring Equinox may present challenges for those with SAD and other types of depression, it also brings forth opportunities for growth and self-discovery. Through dedicated practices, individuals can traverse this seasonal transition with resilience and kindness, embracing the light of renewal within themselves. The recommendations offered above aim help harness the season's energy for personal growth and healing.


Spring Equinox Playlist:




Disclaimer: This blog post is crafted with the assistance of Chat GPT-4 for research and editing purposes. No advertisements or paid affiliations are associated with its content.

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