March and Mental Health: A Season of Renewal
By: Lindsay Kate Skinner, MA, LPC, NCC
We know there are some magical moments we can all love about those winter months. Following the holidays, we tend to see an increase in the lingering effects of SAD and a longing for time outside, more sunlight, and lighter days. Enter March. March serves as a powerful reminder of renewal, change, and self-care. With the transition of seasons, many people experience shifts in their mood, energy levels, and overall mental well-being. This makes March a perfect time to check in on your mental health and prioritize self-care practices that can sustain you throughout the year.
The Mental Health Impact of Seasonal Transitions
Let's chat about research on increased daylight and warmer temperatures.
Exposure to natural sunlight helps increase serotonin levels, which can improve mood and energy levels. Various studies suggest that spending time in nature can reduce symptoms of anxiety and depression. In fact, a study published in the International Journal of Environmental Research and Public Health found that appropriate sunlight exposure is beneficial for mental health, particularly for healthcare professionals who experience high levels of stress. This particular research was conducted on OR nurses who work long shifts without proper exposure to sunlight and the effects of decreased sunlight exposure on their mental health. The results showed that in the low-level sunlight exposure group, nurses’ mental health improved with longer sunlight exposure. This study suggests that hospitals, related organizations, and individuals should prioritize sunlight exposure as a means of improving mental well-being.
We know challenges can come from anywhere, so how do we address the challenges that come with spring?
Just because spring brings longer days, more sunlight, and warmer weather that help improve serotonin levels and decrease cortisol, it does not mean anxiety and depression disappear. Many people face the effects of depression and anxiety long-term, regardless of the seasons. Some individuals experience heightened anxiety or lingering seasonal depression during this transition. Additionally, disruptions in routines and increased social expectations in spring can lead to stress. While we can see great benefits from the seasonal change, it can also lead to sleep disruptions. DST can lead to sleep disturbances, impacting mental health. Studies show that even a one-hour loss of sleep can increase stress and irritability. How do we help this? Read below.
How Do We Prioritize Mental Health in March?
1. Get Outside
Natural light exposure increases Vitamin D and serotonin levels (serotonin helps us sleep, and sleep helps our brain). Studies suggest that even 30 minutes of outdoor activity can improve mood and cognitive function. Here is another blog link that includes some great examples of how and why this can benefit us: Mental- Health- Benefits- of- Walking.
2. Spring Cleaning for Mental Clarity
A clutter-free space has been linked to reduced stress and improved focus. “Research indicates that visual clutter can contribute to feelings of stress and anxiety, making it challenging to relax and concentrate. Therapists suggest that disorganization and clutter in living spaces can negatively impact mental well-being, emphasizing the importance of keeping areas tidy to promote relaxation and focus” (Saxbe, D. E.).
This shows that a sense of organization can provide a sense of control and stability.
3. Prioritize Rest and Routine
Work to create consistent sleep patterns to help regulate mood and cognitive function. Sleep experts recommend aiming for 7-9 hours of quality sleep per night. This is what I personally encourage in my clients—if the thought of sleep or the lack thereof is creating heightened anxiety at night, work to "rest your mind" at night. Don't dwell on the sleep; dwell on the rest.
4. Practice Mindfulness and Gratitude
Journaling about positive experiences can shift focus away from stressors. Looking for a place to start? Keep up with our social media posts, you will see some journaling tips and prompts coming soon.
Mindfulness techniques, such as meditation or deep breathing, have been shown to reduce symptoms of anxiety and depression. Feel free to ask any of our therapists about these!
5. Connect with Others
Social interactions are essential for emotional well-being. Research suggests that strong social support networks can act as a buffer against mental health struggles. Reach out to trusted, safe people, and if you feel like you don't have any, this is a good reminder to connect with a trained professional who can help you work toward building this support system.
6. Seek Professional Support if Needed
If persistent anxiety or depression interferes with daily life, seeking professional help is beneficial. Therapy, counseling, and support groups provide essential tools for coping and healing.
Conclusion
March is a fresh start, a chance to check in with yourself, embrace change, and make your mental health a priority. Whether you're taking small steps toward better health or speaking up for mental health awareness, every little effort matters. If you or someone you care about is having a tough time, please remember that support is out there. Taking care of your mental well-being is just as important as looking after your physical health, it's an act of self-care and strength.
Let this month be your reminder to slow down, find balance, and give yourself the same kindness and care you offer to others.
Want to talk through some of this with a counselor? Reach out to us and we will get you directly connected to a counselor.
Reference: Saxbe, D. E., & Repetti, R. (2010). No place like home: Home tours correlate with daily patterns of mood and cortisol.(https://journals.sagepub.com/doi/10.1177/0146167209352864) Personality and Social Psychology Bulletin, 36(1), 71-81)
