Spring is a beautiful time of year; the warmth, the colors, the longer days. It is especially appreciated in areas that are cold and grey in the winter (i.e., the Chicago area). As we enjoy the warmth and sunshine, it can be a great reminder to slow down and reconnect with the world around us.
In addition, it’s a season that supports both physical health and mental well-being. As the weather shifts, your body and brain respond in ways that can improve mood, energy levels, and overall resilience. However, spring never seems to last quite long enough. It is easy to miss the beauty of the season due to obligations that keep us busy, especially while the sun is out.
It's easy to think we will take time to enjoy it later, only to realize the season slipped by. But missing spring feels like missing a small gift of joy. Choosing to step outside, even briefly, is a way of being present for something beautiful. So, take a walk, sit in the sun, breathe deeply. Stepping away from some of your routines will help you embrace something lighter.
Let's look at the benefits of intentionally embracing spring this year.
Light & Mood
One of the most important changes in spring is the increase in daylight. Longer days help regulate your circadian rhythm - the internal clock that guides your sleep and wake cycles.
One of the best sleep hygiene tips is to get sunshine first thing in the morning. Exposure to natural light in the morning suppresses melatonin (the hormone that makes you sleepy) and boosts serotonin, which plays a key role in mood stabilization.
It is especially important for people who are affected by seasonal mood changes. Reduced sunlight in winter is often linked to fatigue and low mood, while these brighter mornings often bring a natural lift in alertness and emotional balance. It doesn't lift everyone's mood, but many people feel its benefits.
Outdoor Activity
Warmer temperatures tend to get us outdoors more, and often that means more movement. Physical movement is known to improve cardiovascular health, enhance immune function, reduce inflammation, and increase endorphin release (which also naturally elevates mood).
Finding movement that we enjoy can be a key to getting the movement we need. When we enjoy our movement, we just need to make time for it. We don't need to muster up the willpower to force ourselves. So, find a movement that you enjoy and save your willpower for other things.
Here are some ideas:
- Go for a long walk on a new trail
- Bike ride through a park or along a lakefront
- Frisbee or disc golf
- Kite flying
- Pick-up basketball, soccer, or volleyball
- Geocaching
- Kayaking or paddleboarding
- Rock climbing at an outdoor bouldering spot
- Hiking in the forest preserve
- Farmers market stroll
- Outdoor scavenger hunt
- Backyard games
- Rollerblading or skateboarding
- Outdoor yoga or stretching session
- Photography walk
- Birdwatching
- Gardening or planting herbs
Nature & the Brain
Spending time in natural environments has been shown to reduce stress and improve cognitive performance. There is something restorative about the blooming plants, greenery, and crisp air of spring.
Research in environmental psychology suggests that even brief exposure to nature can:
- Lower cortisol (stress hormone) levels
- Improve focus and working memory
- Reduce mental fatigue
Some believe that natural settings allow the brain to recover from long periods of directed focus, and increased sunlight boosts vitamin D production, which plays a role in immune regulation, bone health, and inflammation control.
Connections & New Beginnings
Spending more time outside gives us unique opportunities to grow connections, which is strongly linked to mental health. There tend to be community events, family gatherings, and other get-togethers with friends. Even just sitting at a park or waving at others while you are on a walk can help build a sense of connection to your community. Feeling this sense of social connection supports emotional regulation, reduces feelings of isolation, and can even improve longevity.
Many people also benefit from seeing spring as a time for new beginnings, which can motivate goal-setting. You don't have to do "spring-cleaning" to embrace this concept. It can be a great time to pick up an old hobby or start a new habit. Just be sure that what you choose reflects your values and brings you joy.
What are you doing to embrace spring this year? I would love to hear about it at your next appointment!
Dr. Jamie