How to Transition from Winter to Spring When You Have Seasonal Depression
March 24, 2025
As winter fades and spring approaches, many people look forward to longer days, warmer weather, and blooming landscapes. However, for those who experience seasonal depression, this transition can feel more complicated. The shift from winter to spring can bring changes in mood, energy levels, and motivation, making it essential to adopt strategies that promote well-being.
Understanding seasonal depression
Seasonal depression, often referred to as Seasonal Affective Disorder (SAD), is a type of depression that follows a seasonal pattern. It commonly occurs in fall and winter when there is less daylight, which affects the body's circadian rhythm and neurotransmitters, leading to depressive symptoms. The reduced sunlight can also lead to lower serotonin levels, which affect mood balance, and increased melatonin production, which contributes to fatigue and lethargy. While some cases require clinical intervention, many people can manage seasonal depression through lifestyle adjustments.
"When there is less daylight, sunlight exposure and the days get shorter and darker, sometimes patients are more sensitive to those changes with their neurochemistry, and that can lead to depression symptoms that they usually don’t feel in the spring or summer months," explains Tabitha Pollard, Nurse Practitioner at Saint Joseph Health System.
With spring on the horizon, it's important to focus on practices that help ease the transition and improve mental health.
Maximizing natural light exposure
Sunlight plays a critical role in regulating mood and energy. As the days grow longer, making an effort to spend more time outside can be beneficial. Even on cloudy days, exposure to natural light can help boost serotonin levels and improve overall well-being.
- Take a morning walk or exercise outdoors. Research shows that early morning sunlight helps regulate the body's internal clock and boost mood.
- Work near windows or open blinds. Arrange your workspace or home to maximize natural light exposure throughout the day.
- Use a light therapy box if needed.
If you struggle to get outside, consider using a light therapy lamp for 30 to 60 minutes in the morning to mimic sunlight exposure. Also, avoid too much artificial light at night. Excessive screen time before bed can disrupt melatonin production and affect sleep, so try dimming lights in the evening.
"Some people benefit from using a happy light year-round because we are working indoors or exposed to artificial light instead of the bright, broad-spectrum light that mimics sunlight exposure," Pollard notes.
Making key lifestyle changes
A combination of physical activity, a balanced diet, and proper sleep hygiene can significantly improve mental health during seasonal transitions.
Physical activity
Exercise is one of the most effective natural treatments for depression. "There have been recent studies that show 30 minutes of aerobic exercise daily outperforms antidepressants for depression, which is pretty phenomenal," says Pollard.
- Prioritize outdoor movement. Activities such as walking, jogging, cycling, or yoga in a park can provide the dual benefits of exercise and sunlight exposure.
- Join a fitness class or group. Group activities can provide both accountability and social interaction, which further supports mental health.
- Find movement that you enjoy. Whether it's dancing, swimming, or rock climbing, engaging in activities you love will help maintain consistency.
Nutrition and mood
A well-balanced diet can play a crucial role in stabilizing mood and energy levels.
- Follow an anti-inflammatory diet. Diets high in processed foods, sugar, and refined carbohydrates can contribute to inflammation and worsen depressive symptoms. "There is a link between inflammation and depression, so eating a low-inflammatory diet can be very beneficial," Pollard explains.
- Incorporate omega-3 fatty acids. Found in fish, walnuts, and flaxseeds, omega-3s are linked to improved brain function and mood regulation.
- Eat antioxidant-rich foods. Berries, dark chocolate, and leafy greens can help reduce oxidative stress in the brain and improve mental clarity.
- Stay hydrated. Dehydration can lead to fatigue and irritability, so aim for at least 8 glasses of water daily.
Maintaining a consistent sleep schedule
With the shift in daylight hours, maintaining proper sleep hygiene is crucial. A structured sleep routine helps regulate mood and prevent energy crashes.
- Go to bed and wake up at the same time each day. Consistency helps regulate circadian rhythms and improves overall mood stability.
- Limit blue light exposure before bed. Reduce screen time at least an hour before sleep to improve melatonin production.
- Create a calming nighttime routine. Activities such as reading, meditating, or taking a warm bath can prepare the body for restful sleep.
The power of social connection
One of the biggest changes from winter to spring is the increase in social opportunities. Social interaction plays a major role in mental and physical health. In fact, research has shown that feelings of loneliness can be just as detrimental to health as smoking. Engaging with others can improve mood, provide emotional support, and create a sense of belonging.
"Having social connections, a purpose, and a routine can have a big impact on depression symptoms," says Pollard. "Isolation and loneliness have been shown to be more harmful to someone's health than smoking."
After months of limited outdoor activities and reduced interaction, making an effort to reconnect with friends, family, and the community can significantly ease the transition. Consider scheduling weekly social outings, even if they start small, such as meeting a friend for coffee or attending a casual outdoor event. Volunteering, joining hobby-based clubs, or participating in community events can also provide meaningful engagement. For those who prefer smaller social circles, even virtual connections through phone calls or video chats can have a positive impact.
Socializing should be balanced to fit individual comfort levels. While extroverts may thrive in group settings, introverts may find one-on-one interactions more fulfilling. The key is finding a level of connection that feels supportive without becoming overwhelming.
Knowing when to seek help
While lifestyle changes can be effective, some individuals may require additional support. If symptoms of seasonal depression persist and begin to interfere with daily life — such as struggling with basic self-care, excessive isolation, or difficulty functioning at work — it may be time to seek professional help.
"If you notice changes in functionality, such as not being able to maintain work, relationships, or self-care, that’s a sign you may need a higher level of support," Pollard advises.
Professional treatments such as cognitive behavioral therapy (CBT), medication, or structured talk therapy can provide relief and long-term coping strategies. Additionally, teletherapy has made professional mental health support more accessible than ever.
Breaking the stigma around mental health
Mental health concerns are just as valid as physical health conditions. Seeking help for seasonal depression should be treated no differently than seeking care for conditions like heart disease or diabetes.
"If you don’t feel okay, then it’s okay to ask for help or to seek out your options to feel better," says Pollard. "Mental health is often stigmatized, but getting help for depression is just like getting help for any other medical condition."
If you or someone you know is struggling, reaching out for support is a crucial step toward improvement. Behavioral health resources, such as those available through Saint Joseph Health System, can provide guidance and treatment options.
Tabitha Pollard, NP, is a dedicated family nurse practitioner at Saint Joseph Health System, specializing in behavioral health. With a compassionate approach, she helps patients manage conditions such as seasonal depression, anxiety, and mood disorders. She emphasizes the importance of lifestyle changes, including light exposure, exercise, and nutrition, in improving mental well-being. Tabitha is committed to breaking the stigma surrounding mental health and ensuring her patients receive the support they need to thrive.
