Can the Arrival of Spring Cause Seasonal Affective Disorder?

During winter, our bodies want to hibernate. We sleep more, eat more comfort foods, and spend more time indoors. Come spring, when nature awakens, so do we. We might need less sleep and feel energized to give the house a good cleaning.

Yet for some of us, the pendulum swings too far: Spring energy turns into agitation, moodiness, irritability, and insomnia.

We might think of having seasonal affective disorder (SAD) solely as being tired, sluggish, and depressed during the winter. But feeling wired and restless in spring is the other side of the coin, and it can happen anytime after about mid-February.

Spring SAD is a state of physiological overactivation. The return of more daylight signals the body and brain to become more active, and some of us are extra sensitive to these signals.

The symptoms of springtime SAD are usually mild, but they can become severe. Suicide rates are higher in spring. A low mood coupled with agitated energy can be a difficult combination.

In the framework of Traditional Chinese Medicine (TCM), spring anxiety indicates stagnation in the liver, a blockage of vital energy that can occur with the seasonal transition.

TCM emphasizes the importance of the liver’s role in detoxification. If that function is sluggish after a winter of overindulging and ­underactivity, the liver may be unable to handle the extra metabolic energy that spring demands. It’s like a stream that becomes clogged with debris during the winter: When spring rains come, the stream is obstructed. If this blockage continues, it causes problems upstream. In the body, that could mean moodiness or agitation. Energy, like water, is meant to flow.

There is good news for those of us who deal with spring SAD, though: When we make small adjustments to align ourselves with these natural cycles, it allows us to work with our sensitivities rather than against them. Reclaim your flow with these strategies.

( 1 )

ADJUST YOUR DIET.

As warmer weather returns, our bodies require different foods to stay in balance.

• Receive what nature offers in springtime: delicate sprouts, herbs, and leafy greens. Bitter greens, like dandelion and arugula, are especially good for stimulating the liver.
• Drink plenty of room-­temperature water throughout the day. Water is cleansing — even more so when citrus is added.
• Eat plenty of fresh vegetables and fruits, and limit animal protein, especially red meat. According to TCM, meat is heating for the body. If you’re already overactivated, highly concentrated proteins add fuel to the fire.
• Minimize spicy foods, like hot peppers, which are too stimulating, as well as greasy, deep-fried foods, which add to stagnation.
• Keep regular mealtimes.
• Eat moderately, neither fasting nor indulging. This takes pressure off your liver and digestive tract so you can adjust to the change in your metabolism.
• Relax after eating.

( 2 )

COMMIT TO MOVEMENT.

Regular exercise can help absorb some of spring’s manic energy. Make it something you can enjoy without becoming compulsive or overly competitive.

• Aim for 30 to 45 minutes three to five times per week.
• Spend time in nature and in the company of others when you can.

( 3 )

EMPHASIZE ROUTINE.

A regular routine stabilizes your autonomic nervous system and the hormones that support it.

• Aim to wake up and go to bed at the same times each day.
• Set aside 30 to 45 minutes for a relaxed bedtime routine. Set the lights low, turn off the computer or TV, read something calming, and take a cool shower or bath.
• Even if you work a lot, you can maintain a healthy work schedule. Take regular breaks, ideally every one and a half to two hours. Your stress-response system has a daily rhythm of its own — a time to be “on” and a time to be “off.”

( 4 )

TAKE EXTRA CARE.

If your regular routine isn’t cutting it, try adding these measures.

• A 20-minute nap
• A massage
• A tai chi or yoga class
• Five to 10 minutes of a calming breath practice
• Magnesium l-threonate or l-theanine before bed
• Calming herbs, like passionflower, chamomile, or rhodiola

Finally, remember that you can wait this out. As with all natural cycles, the overactivation of spring will pass, and you’ll find your rhythm again.

This article originally appeared as “Spring Anxiety” in the May/June 2025 issue of Experience Life.