Why Seasonal Change Feels Unsettling and How to Ease Into It
Spring is supposed to feel like a fresh start. The days get longer, the sun shines brighter, and the world wakes up from its winter slumber. Social media fills with messages about "spring renewal" and "embracing the season," yet for many, the shift from winter to spring doesn’t feel light or energizing—it feels unsettling.
If you’ve ever noticed yourself feeling restless, overwhelmed, or even anxious as spring arrives, you’re not imagining it. This experience, sometimes called spring anxiety, is more common than people think. While many assume seasonal changes only impact those with Seasonal Affective Disorder (SAD) in the winter, the transition into spring can also be challenging for both the body and mind.
Why Does Spring Feel So Overwhelming?
Winter, despite its harsh cold, gives us permission to slow down. The darker days make it socially acceptable to rest, stay in, and move at a quieter pace. There’s comfort in the stillness—fewer social obligations, cozy evenings indoors, and a natural tendency to hibernate.
Then, almost overnight, everything changes. The mornings are brighter, birds are louder, and there’s an expectation that we should get up and do something. Our inboxes fill with reminders of "spring cleaning," summer planning, and self-improvement. Friends start making plans. There’s pressure to be active, social, and productive.
A major factor in this shift is Daylight Savings Time. While gaining an extra hour of sunlight in the evening seems like a gift, it can also create a subconscious sense of urgency. More daylight can trick us into believing we should be using every moment productively—whether that’s working later, exercising more, or filling our social calendars. Suddenly, there’s a pressure to be "making the most of the extra daylight" instead of listening to what we actually need.
This transition can feel invigorating for some, but overwhelming for others—especially if winter was a period of deep emotional processing or fatigue. The sudden change in daylight hours can disrupt sleep, leaving us feeling wired but exhausted. The shift in expectations can trigger self-judgment ("Why am I not more motivated?"), and the increase in social activities can feel like too much, too soon.
For those who struggle with anxiety, the rapid transition can create a sense of internal misalignment. Your body may still crave the slowness of winter, but the world around you is demanding movement. This disconnect can leave you feeling ungrounded, overstimulated, and unsure of how to keep up.
How to Move Through Spring Anxiety With Ease
If spring has you feeling off-balance, the first step is simple: Acknowledge it. Instead of trying to force yourself to feel a certain way, recognize that your response to seasonal change is valid. Anxiety thrives in resistance, but when we name what’s happening, we take back some control.
It’s easy to fall into the trap of self-judgment—wondering why you don’t feel as energized or excited as everyone else seems to be. But your nervous system doesn’t operate on a seasonal calendar. It doesn’t flip a switch the moment winter ends. The discomfort you’re feeling isn’t a sign that something is wrong with you; it’s a natural adjustment period.
Think of it like waking up from a deep sleep. If someone yanked the covers off and threw open the blinds, your first reaction wouldn’t be excitement—it would be disorientation. That’s what spring can feel like for many people: an abrupt awakening that the body and mind need time to process.
Instead of resisting the discomfort, try meeting yourself with compassion. Acknowledge the shift. Say it out loud if you need to: This transition feels hard for me right now, and that’s okay. Sometimes, simply giving yourself permission to feel—without judgment—creates the space for those feelings to move through you rather than get stuck.
Then, remind yourself that seasons change gradually, and so do you. You don’t have to wake up one morning bursting with energy just because the sun is out longer. Your body will adjust in its own time, and there is no rush to match the pace of the world around you.
Give Yourself Permission to Transition Slowly
Not everyone adjusts to seasonal shifts at the same pace, and that’s perfectly okay. Just because the world around you seems to be waking up—flowers blooming, people making plans, the sun setting later—doesn’t mean you have to match its energy immediately. Your internal rhythm doesn’t have to sync with the calendar or the expectations of others.
If your body and mind still feel more aligned with the slower pace of winter, honor that. The urge to push yourself into productivity, social commitments, or a faster routine just because the season has changed can create unnecessary stress. Instead, allow yourself to ease into spring at your speed.
Start with small, gradual shifts rather than overwhelming yourself with change. If waking up earlier feels difficult, try adjusting in 10- or 15-minute increments rather than forcing an immediate overhaul of your morning routine. If social invitations are increasing, be selective—choose the ones that genuinely excite you rather than saying yes to everything out of obligation. If the pressure to “spring clean” is looming, break it into bite-sized steps rather than tackling everything at once.
Spring is an invitation, not a requirement. Just because the days are longer and the world feels busier doesn’t mean you have to sprint forward. Give yourself permission to bloom in your own time, just like nature does—gradually, at a pace that feels right for you.
Create Small, Grounding Rituals
Your nervous system may need extra support to regulate itself during seasonal transitions. The shift in daylight hours, temperature, and social expectations can feel disorienting, making it essential to create moments of grounding throughout your day. Simple rituals can help anchor you, providing a sense of steadiness when everything around you is changing.
Step outside in the morning to absorb natural light before reaching for your phone. Sunlight helps regulate your circadian rhythm, signaling to your body that the day has begun. Even just a few deep breaths in the fresh air can help you feel more present.
Drink a warm beverage mindfully—holding the cup, noticing the scent, and allowing your body to settle. This simple act can serve as a moment of stillness, bringing you back to the present rather than rushing into the day ahead.
Take deep, intentional breaths when you feel overwhelmed. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. This signals to your nervous system that you are safe, helping to calm any feelings of restlessness.
Spend a few moments stretching or moving gently before bed to signal to your body that it’s time to rest. The transition from wakefulness to sleep can be more difficult in spring as the longer daylight hours trick your body into staying alert. A slow, soothing routine—such as gentle yoga, progressive muscle relaxation, or simply lying with your legs up against a wall—can help ease the shift into sleep.
Incorporate grounding practices into your day. Walking barefoot on grass, holding a smooth stone in your palm, or placing your hands on your heart can physically reconnect you with the present moment.
Journal or check in with yourself at the end of the day. Seasonal changes can bring up unexpected emotions, and writing down your thoughts can help you process them instead of carrying them into the next day.
Limit overstimulation in the evenings. The longer daylight hours may make it tempting to stay up later, but keeping a consistent bedtime and avoiding excessive screen time before bed can help regulate your sleep cycle.
These small moments create stability when everything else feels like it’s shifting too quickly. The goal is not to resist change but to move through it with a sense of inner steadiness, allowing yourself to adapt at your own pace.
Redefine Productivity & Energy
One of the biggest stressors in spring is the expectation that you should feel energized and productive. If your mind or body isn’t there yet, that’s okay. Growth doesn’t have to look like bursting forward at full speed—it can also be a slow unfurling. Productivity can be about inner work, not just external accomplishments.
Ask yourself: What would gentle productivity look like right now? Maybe it’s stretching instead of intense workouts. Maybe it’s saying yes to a walk but no to a packed social weekend. Maybe it’s letting go of the pressure to "spring clean" all at once and starting with just one small space.
Be Intentional With Social Commitments
Spring often brings an increase in social invitations, and while connection is important, so are boundaries. If your instinct is to say yes to everything but you feel exhausted before you even begin, take a step back.
Before committing, ask yourself:
Do I genuinely want to do this, or do I feel obligated?
Does this event align with my current energy level?
Will this bring me joy, or will I feel drained afterward?
Saying no to one thing now means saying yes to something that better serves you later. It’s okay to pace yourself socially—true connection thrives when it’s intentional, not forced.
Remind Yourself That Transition Takes Time
Your mind and body will adjust in their own time. If you’re feeling anxious or overwhelmed right now, it doesn’t mean you’ll feel this way forever. Just as winter doesn’t turn into summer overnight, your energy doesn’t have to shift all at once either.
If daylight savings and longer days make you feel like you should be "doing more," remind yourself that rest is still productive. Just because there’s more daylight doesn’t mean you have to fill every hour with something. Doing less—but with more intention—can be just as powerful as doing more out of obligation.
Spring will still be here when you’re ready.