Spring is here, and despite the benefits of the brighter and longer days, an expectation to be doing more than before can come with the change of the season. This is known as spring anxiety, and though often overlooked, is a real experience that a lot of us face.
The change into a brighter season can bring with it a pressure to be productive, a shift in routine, and sometimes the expectations of a ‘fresh start’. For some people, this can cause a sense of unease, which can be exacerbated by an influx of social events, change in your environment, and even the challenges posed by seasonal allergies.
It's true that for some, spring brings with it a new-found energy - but it’s important to remember that for others, it can feel like too much to handle.
Recognising the signs of spring anxiety
Spring anxiety and generalised anxiety aren’t the same, though they can overlap in how they feel. Symptoms of spring anxiety might include:
Mood changes: Persistent low mood, feeling irritable or agitated, and losing interest in usual activities.
Sleep disturbances: Insomnia and difficulty sleeping, or excessive tiredness and fatigue.
Appetite changes: Increased or decreased appetite, and in consequence, sometimes change in weight.
Cognitive symptoms: Difficulty concentrating or remembering information. Feeling restless, on edge, and feeling that you’re always behind.
Physical symptoms: Headaches, digestive problems, and muscle tension/pain.
Behavioural changes: Loss of interest in social activities and feeling overwhelmed by the pressure to be more active or social.
Tips to help spring anxiety
Spring anxiety is a form of seasonal affective disorder (SAD), known as reverse SAD. Like SAD, there are several ways you can help with spring anxiety and effectively ease your transition into a new season.
1. Prepare and have a plan
If you’ve struggled previously with the seasonal shift, preparing for the transition can make it feel easier. Plan to factor in forms of self-care that you enjoy, and reprioritise the basics, such as getting plenty of sleep, hydration, movement, and nutritious food.
2. Ease yourself in
It can be helpful to ease yourself out of winter slowly, instead of pressuring yourself to switch into being more active and social overnight.
Take small, intentional steps to help yourself embrace the season at your own pace. This could be one social activity a week or taking part in a spring-related activity.
3. Take a social media break
Although social media can help us feel connected to others, it can also have downsides, - especially as people become more socially active with the warmer weather.
If you’re finding that social media is triggering feelings of loneliness, anxiety or feeling that you’re not doing enough with the change of season, limiting your social media time can help with an improved outlook and positive thoughts.
4. Connect through food
Spring asthenia is a feeling of general tiredness and weakness that many people experience during the transition from winter to spring. Our lack of vitamins and fresh fruit taken in during the winter can contribute towards this. By focusing on incorporating fresh seasonal fruit, leafy greens and vegetables into your diet, you can benefit both mentally and physically.
Connecting with spring through the change in seasonal produce can also help build a deeper connection and understanding between yourself and the transition in seasons.
5. Spend time outside
Factoring in some time outdoors to your day can be a great way to reduce anxiety and improve your mood, especially when it comes to the brighter, warmer weather of spring.
Research has shown that spending time in nature can reduce anxiety and can improve your overall mental health. Studies have also found that spending just twenty minutes in nature can significantly reduce cortisol levels, a hormone associated with stress.
Expert advice
Counsellor and Psychotherapist, Darrin Thomson, comments on how to cope with spring anxiety:
“Sometimes, the best thing you can do is give yourself permission to be alone. And when you’re on your own, you don’t have to fill every moment with activity."
“Sometimes, the best thing you can do is give yourself permission to be alone. And when you’re on your own, you don’t have to fill every moment with activity.
If you feel like it, explore gentle, nourishing ways to care for yourself—like journaling, or listening to a guided meditation that resonates with you. These small acts of self-kindness can make a big difference.
Think about what you'd say to a friend who was feeling anxious or overwhelmed. You’d probably offer reassurance, kindness, and support. Now, try offering that same compassion to yourself.”
Do you have any other thoughts on how to help with spring anxiety? Let us know on Bluesky or see our top tips on ways to manage anxiety year-round.
