From Winter Gloom to Springtime Grooves: Tips for Managing Seasonal Depression
This time of year in upstate NY, many of us are ready for sunny skies and warmer weather. The grey skies and cold temperatures can have a negative impact on our mood. Keep reading to discover some strategies for coping with this time!
By Dr. Javier Marthillo
Why Does Late Winter Feel So Challenging?
Even if winter is ending, you might still feel its lingering effects—like fatigue or a dip in motivation. Research suggests that shorter days and fluctuating weather can affect your mood and sleep cycle (Alvarado et al., 2023). The good news is that there are practical ways to shift into springtime with greater ease and energy. Think of it as an opportunity to reset your mindset and habits so you can fully embrace the brighter days ahead (Leibowitz &; Vittersø, 2020).
How Does Outdoor Time Lift Your Spirits?
As spring begins, you will likely notice more sunshine and slightly warmer temperatures. Making the most of these changes can naturally boost your mood. Studies on seasonal affective patterns show that spending time outdoors helps regulate your body’s internal clock, leading to better sleep and improved emotional balance (Drew, Hanson, and Huo, 2021). Whether you are walking in a park or simply sitting by a window, daylight
exposure can provide a much-needed boost.
Why Is Social Connection Still Important?
Even if winter’s gloom is nearly over, it is easy to remain in “hibernation mode”. Yet, social interaction is a key protective factor for mental health (Santini et al., 2015). Connecting with friends or family—even for a quick phone call—can decrease feelings of isolation. Plus, shared activities like a morning coffee meetup or a brisk outdoor stroll can reinforce positivity as you transition from winter to spring.
Can Mindfulness and Positive Thinking Help?
Absolutely. Mindfulness practices—such as focusing on your breath or doing a short guided meditation—can create a calm mental space (Gu et al., 2015). Similarly, positive reframing can help you shift from cold weather complaints to appreciating the small pleasures of spring, blooming flowers, milder temperatures, or simply the brightness of a sunny day (Buhle et al., 2013). Research on seasonal affective disorder shows that seasonal transitions can affect mood and well-being, highlighting the value of these mental strategies during such times (Melrose, 2015). These mental shifts act like a spotlight, guiding your attention toward the uplifting aspects of the new season.
Simple Ways to Get Ready for Spring
You do not need a major lifestyle overhaul to benefit from the seasonal shift. Here are a few small steps:
Revisit Your Routine: With daylight ending, aim for more consistent bedtimes and wake times (Kunugi, 2023). This helps stabilize your body’s circadian rhythm, making it easier to wake up feeling refreshed.
Schedule Moments of Wonder: Take a moment to appreciate nature’s emerging signs of spring: a budding tree, a new flower, or the warmer breeze. Engaging in these experiences can foster feelings of clarity and reduce stress (Takiguchi et al., 2022).
Plan Shared Experiences: Whether it is a weekend picnic or a virtual chat, incorporating social activities boosts motivation and mood (Santini et al., 2015).
Keep Moving: Short physical activities, like stretches, light yoga, or brisk walks, support mental health and ward off residual sluggishness from winter (Alvarado et al., 2023).
Embracing the New Season
Transitioning from winter to spring is a chance to reset both physically and mentally. By soaking up natural light, connecting with others, practicing mindfulness, and taking small steps to move more each day, you are setting yourself up for an energized start to spring. It is a gentle reminder that even small changes, like a daily walk or a phone call with a loved one, can have a big impact on your overall wellbeing.
We hope you find the tips in this article helpful. If you’d like individualized support with managing the impact of seasonal changes or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!