For many, the warmth and renewal of spring bring a joyful reprieve from the darkness of winter. Blossoms blooming, sunny afternoons, and longer days often spark a sense of renewal. But for those grappling with seasonal affective disorder (SAD) or seasonal depression, the onset of spring doesn’t always guarantee relief. The feelings of sadness, lethargy, and disconnection can linger, leaving you stuck in a cycle that feels out of sync with the cheerful world around you.

If this resonates with you, take a deep breath. You’re not alone, and, more importantly, there’s a way forward. Recovering from seasonal depression is a process, and recognizing that spring can be an ally in your healing is the first step. Here’s a guide to help you find light amid the lingering shadows and start healing at your own pace.

1. Start with Self-Compassion

When you’re wrestling with emotions that feel out of place in the season of renewal, it can be easy to slip into self-criticism. You might think to yourself, “Why am I not feeling better? What’s wrong with me?” But here’s the thing: healing doesn’t run on a seasonal clock.

Give yourself permission to feel what you feel without judgment. Mental health challenges don’t disappear just because the flowers are blooming. Understand that recovery takes time and patience. Just as nature unfolds gradually, your mental well-being deserves similar gentleness.

Helpful Tip: Start by practicing daily affirmations like, “I am allowed to take things slow,” or “My feelings are valid, no matter the season.”

2. Reconnect with Nature

Spring’s greatest gift is its ability to awaken the world around us. And often, reconnecting with nature can awaken something within us too. Exposure to natural sunlight can help regulate your circadian rhythm, boost serotonin levels, and improve your mood.

Start small. You don’t need to plan a long hike or spend hours outdoors. Even a 10-minute walk in a park or sitting near an open window soaking in some sunlight can make a difference.

If you feel up to it, try grounding exercises in nature. Walk barefoot on grass, touch a tree, or listen to the birds. These small acts of grounding can help reconnect you with the present moment and give your mind a needed break from ruminative thoughts.

Helpful Tip: Set a simple goal, like stepping outside every afternoon. Don’t underestimate the power of fresh air, blue skies, and sunlight.

3. Establish Gentle Routines

When stuck in seasonal depression, even the simplest tasks can feel overwhelming. Spring, with its natural rhythms of growth, can inspire you to build routines that prioritize your well-being without adding unnecessary pressure.

Start with a morning ritual to anchor your day. This could be as simple as opening your curtains to let in light, stretching for five minutes, or jotting down one thing you’re grateful for. The goal is to create structure without rigidity.

For those particularly hard days, keep a short list of non-negotiables like brushing your teeth or drinking water. Completing even small tasks can provide a sense of accomplishment and help you build momentum.

Helpful Tip: Use springtime rituals as gentle motivators. For instance, plant a small herb garden and incorporate caring for it into your daily routine.

4. Move Your Body, Slowly but Surely

If you’re feeling stuck, physical movement can help shift the stagnant energy that seasonal depression brings. But remember, this isn’t about pushing yourself into a rigorous fitness routine. Gentle, mindful movement is more than enough.

Try activities that feel less like exercise and more like play. Dance to your favorite song in your bedroom, stretch with some yoga, or test your balance by walking along a curb. Walking outdoors not only counts as movement but also allows you to enjoy the benefits of being outside.

Helpful Tip: Explore something new, like tai chi or a beginner’s pilates class online. Movement doesn’t need to feel like “work” to be effective.

5. Reintroduce Joyful Activities

Seasonal depression can dull your sense of enjoyment and make once-loved activities seem unappealing. Spring offers an opportunity to revisit those little sparks of joy in small, non-intimidating ways.

Consider things you used to enjoy but might have set aside during the winter months. Did you love painting, playing guitar, or baking? Revisit those hobbies—but do so without expectations. Focus on the act of doing rather than the outcome.

Sometimes, finding joy means thinking outside the box. Try something new, like visiting a farmer’s market, flying a kite, or attending a spring festival. You’ll be surprised how these small steps can start reigniting excitement in life.

Helpful Tip: Use visual reminders, like placing your sketchbook or knitting needles in a visible place, to encourage yourself to return to these activities.

6. Lean on Your Support System

Spring can feel isolating if you’re still carrying the weight of seasonal depression while others seem energized by the season. But this is a time to lean into connections rather than retreat.

Reach out to loved ones, whether it’s to share your feelings or plan a low-pressure activity like a coffee date. You don’t have to shoulder this alone. Sometimes just talking about your struggles lifts some of the weight.

If opening up feels difficult, consider joining local support groups or online communities. Connecting with others who understand what you’re experiencing can remind you that you’re not alone in this.

Helpful Tip: Don’t hesitate to set boundaries. If you’re not up for big gatherings, schedule one-on-one time with a trusted friend.

7. Seek Professional Help When Needed

If you find it’s difficult to shake the lingering heaviness, reaching out to a mental health professional is a powerful step—not a failing. Therapists, counselors, or even telehealth providers can help you work through your emotions and develop strategies for managing seasonal depression.

Seasonal depression is sometimes tied to low vitamin D levels, so consider visiting your doctor to rule out any underlying physical factors. They may also discuss light therapy, a proven treatment for SAD that you can continue to use in spring.

Helpful Tip: Therapy isn’t just for when you’re in crisis. It’s a valuable tool for gaining insight and learning how to move forward.

8. Gradually Open Yourself to Spring’s Positivity

It’s easy to feel disconnected from springtime’s cheerful energy when struggling with depression. Rather than trying to force yourself to feel better, allow spring to gently guide you out of the shadows.

Take note of the small pleasures the season offers. Watch the blooms on a tree slowly grow thicker each week. Feel the warmth of the sun on your skin. Listen to the soft hum of bees on a lazy afternoon.

These moments don’t erase your struggles but can remind you that renewal is possible, little by little.

Helpful Tip: Keep a “spring joy” journal where you jot down one small delight each day—even if it’s as simple as watching raindrops on a window. Over time, these moments will add up.

9. Be Patient With Recovery

Recovery doesn’t follow the calendar, and it doesn’t happen overnight. You might have a great day where you feel energetic and hopeful, only to feel heavy again the next. That’s okay. Healing tends to ebb and flow.

With each intentional step forward, you’ll begin to find yourself more aligned with the season’s lightness. There’s no rush. Spring reminds us of growth, and growth takes time.

Helpful Tip: Celebrate progress, no matter how tiny it seems. Put extra thought into getting dressed, make your bed, or simply step outside. Every effort counts.

Spring holds the promise of renewal, but it doesn’t demand perfection. If seasonal depression still has its grip on you, know that brighter days are on the horizon. By practicing self-compassion, leaning on your support network, and using gentle actions to reintroduce joy in your life, you’ll begin to find light in the season ahead.