The sun is out. The birds are back. The flowers are blooming. Everything around you seems to be waking up—and yet, you’re still stuck under a heavy fog. You feel tired. Anxious. Unmotivated. Everyone is talking about new beginnings and fresh starts, but inside, you feel like you’re barely getting by. If this is how spring feels for you, you’re not alone—and you’re not broken. At BHSI, we often hear from clients who expected to feel better as the seasons change but instead feel off. While seasonal depression is often associated with fall and winter, the truth is, seasonal affective disorder in spring is very real—and very misunderstood.
Let’s talk about what’s really going on when spring feels hard, and how you can support yourself during this confusing transition.
Why Do I Feel Weird in the Spring?
Most people associate spring with energy, renewal, and joy. But if you’re feeling the exact opposite, it can be unsettling. You might wonder: What’s wrong with me? Why can’t I just be happy?
The truth is, seasonal affective disorder in spring affects many people in quiet, complicated ways.
Here’s why spring might feel “weird” to you:
- Sudden change in light and routine: Your body and brain may still be in winter mode—adjusting to longer days and disrupted sleep patterns can take time.
- Pressure to feel good: There’s a cultural expectation that spring = happiness. When you don’t feel that way, it can trigger guilt or shame.
- Emotional backlog: Spring often brings space to feel what you’ve been suppressing all winter. That flood of emotion can be overwhelming.
- Allergies and physical discomfort: Yes, physical health affects mood. Inflammation and fatigue from allergies can mimic depression symptoms.
If your mood dips or your energy crashes just as the weather warms up, you may be experiencing seasonal affective disorder in spring. You’re not imagining it—and you’re definitely not alone.
Why Is My Anxiety Worse in Spring?
Here’s something people don’t talk about enough: spring anxiety is a real thing.
While some people come alive with the return of sunshine, others feel a surge of restlessness, irritability, and panic. For those who already struggle with anxiety, spring can amplify the symptoms.
Why? Because seasonal affective disorder in spring doesn’t always show up as sadness. It can show up as overstimulation.
Here’s how that might feel:
- Trouble sleeping, even when you’re tired
- Racing thoughts or increased worry
- Feeling on edge for “no reason”
- A sense of urgency or pressure to “do something” with the new season
- Sensory overload from bright light, noise, or crowds
As your environment speeds up, your nervous system might not be ready to match its pace. And that mismatch can trigger anxiety.
At BHSI, we often help clients understand that healing isn’t about “keeping up” with seasonal energy—it’s about staying connected to what your body needs, even when the world is rushing ahead.
Why Does Spring Make Me Feel SAD?
Most people associate seasonal affective disorder (SAD) with dark winter days. But spring-onset SAD (sometimes called reverse SAD) is less known—and often more misunderstood.
Spring-onset SAD is marked by:
- Increased irritability
- Trouble sleeping
- Appetite changes (especially decreased appetite)
- Feelings of anxiety or hopelessness
- Difficulty concentrating
- Feeling emotionally flat or overwhelmed by expectations to “feel good”
What makes seasonal affective disorder in spring particularly tricky is the disconnect between how you feel and what’s happening around you. Everyone seems excited, lighthearted, energized—and you feel heavier than ever.
This can make the experience more isolating.
But it’s important to know: it’s not your fault, and it’s not “just in your head.” Your brain and body are reacting to seasonal shifts—hormonal changes, circadian rhythm disruptions, and even emotional whiplash from the transition.
Spring can absolutely trigger depressive symptoms. And acknowledging that is the first step toward caring for yourself differently.
What Are the Worst Months for Seasonal Affective Disorder?
We often think of December and January as the “worst” months for mood—cold, dark, and post-holiday burnout. But for many people, seasonal affective disorder can peak in March, April, and May.
Here’s why spring can be tough:
- The sudden increase in daylight disrupts melatonin production and sleep cycles.
- The pressure of “starting fresh” can feel overwhelming, especially after months of just surviving.
- Mood-regulating chemicals like serotonin don’t always catch up as fast as the weather.
- Re-emerging social demands (outdoor gatherings, events, obligations) can trigger anxiety or fatigue.
- Nature’s renewal may contrast painfully with personal struggles, grief, or depression.
At BHSI, we help clients learn to expect these seasonal challenges—not dread them. When you understand your patterns, you can prepare for them. You can soften into the shift instead of fighting it.
What Can I Do If Seasonal Affective Disorder In Spring Makes Me Feel Worse?
First, give yourself permission to feel how you feel. Spring is not a mood fix. It’s just a season.
Here are some gentle strategies for coping with seasonal affective disorder in spring:
- Stick to a steady sleep schedule. More daylight doesn’t mean less rest. Try to keep consistent sleep and wake times to regulate your mood.
- Ease into socializing. You don’t have to RSVP “yes” to every invite. Choose what actually feels restorative.
- Limit overexposure. Sunglasses, quiet mornings, noise-canceling headphones—these small tools can help reduce overstimulation.
- Move your body without pressure. Gentle walks, stretching, or dancing at home can help release some of the tension.
- Talk to someone. Therapy is a safe space to unpack the emotions you don’t feel “allowed” to have right now. You’re not too sensitive. You’re self-aware.
And if you’re already in therapy or considering it, spring is a great time to lean in.
Seasonal affective disorder in spring is manageable—but only if you recognize it and respond with care, not criticism.
Final Thoughts: You’re Not Behind, You’re Adjusting
If you’re struggling to transition from winter to spring, please hear this:
You are not lazy.
You are not failing.
You are not broken because the sunshine didn’t fix everything.
You are simply adjusting. Gently. Slowly. At your own pace.
Seasonal affective disorder in spring doesn’t mean you’re missing something—it means your brain and body are moving through a shift that takes real energy. And that process deserves compassion.
At BHSI, we’re here to walk alongside you during the seasons when things feel heavy—especially the ones that are supposed to feel light.
Because healing doesn’t follow the weather.
And you don’t have to bloom on anyone else’s timeline.