If you’ve felt more restless, anxious, or simply drained this time of year—without a clear reason—there’s science behind it. The good news? You can prepare for these seasonal changes. Let’s break it down.
Why Does Spring Mess With Your Mental Health?
Longer daylight hours in spring don’t just change your schedule—they shift your biology. These seasonal changes can disrupt circadian rhythms, the internal clocks that govern sleep, mood, and energy.
For people with depression or seasonal affective disorder (SAD), more sunlight can actually delay those rhythms. The result? Trouble waking up, falling asleep, and feeling mentally grounded.
On the flip side, if you’re prone to manic episodes—like in bipolar disorder—spring can trigger earlier sleep-wake cycles, leading to racing thoughts, high energy, and emotional instability.
Research shows that sudden light exposure shifts may even raise suicide risk, as emotional intensity spikes during these seasonal transitions.
Light matters more than we think. While morning light therapy helps in winter, it may worsen symptoms in spring for some. Midday light tends to be a safer option.
So, how can you prepare your body and mind for spring’s emotional curveballs?
Other Factors That Can Worsen Seasonal Mood Swings
1. Gender Differences
Women are more likely to experience seasonal depression, while men—though less frequently affected—often report more intense symptoms when they do. Hormonal fluctuations may play a role in how different genders process seasonal mood changes.
2. Family History
If a close family member (like a parent or sibling) has struggled with seasonal depression, your chances of experiencing similar patterns increase. Mood regulation in response to seasonal changes is influenced, in part, by genetics.
3. Changes in Routine or Workload
Seasonal shifts in your job or daily structure—like moving from an active winter role to a sedentary summer one—can throw off your rhythm. Sudden changes in activity levels, sleep patterns, or workload can disrupt emotional balance and elevate stress.
4. Climate and Environment
If you live in a region with hot, humid summers or abrupt seasonal transitions, you’re more likely to feel it mentally. High temperatures and humidity can impact sleep, raise irritability, and leave you feeling emotionally off-balance.
Spring Mental Health Toolkit: How to Stay Balanced
1. Prioritize Consistent Sleep
Maintaining a stable sleep schedule—even on weekends—can help regulate your mood. Gradual shifts are easier on your body, so if daylight saving time throws you off, adjust your routine in small steps. Aim for consistency in bedtime and wake-up time to support your circadian rhythm.
2. Let Light Work for You
Natural light exposure in the morning can lift low energy, while too much bright light at night may disrupt sleep—especially for those sensitive to mood swings. Limit screen time before bed and aim for midday light if mornings feel overstimulating. Light hygiene matters more than we think.
3. Balance Movement Without Burning Out
Your body might crave different types of activity depending on your energy levels. If you’re feeling wired, over-scheduling can backfire. If you’re feeling flat, gentle movement—like walking, stretching, or yoga—can gently nudge your system back into balance. Follow your pace, not the pressure.
4. Regulate Your Nervous System, Daily
Stress hormones like cortisol can throw your circadian rhythm off course. That’s why nervous system care is essential—not optional. Evening rituals like breathwork, progressive muscle relaxation, or soft tapping can help calm your system and prepare your body for sleep.
Bear Room offers guided practices designed to reset your stress response in just a few minutes. Think of it as a mental exhale when the pressure builds.
References
- Cho, C.-H., & Lee, H.-J. (2018). Why Do Mania and Suicide Occur Most Often in the Spring? Psychiatry Investigation, 15(2), 103–105. PMC5900367
- Crystal Raypole (2022). Seasonal Depression Can Happen in Spring — Here’s Why and How to Cope. Healthline.
- Smith, A. D. (2024). Springtime Can Instigate Seasonal Mood Problems. Psychology Today.