How Spring Sunlight Can Boost Your Mood and Help Lift Seasonal Affective Disorder

For a lot of people, winter is cozy and fun. But for others, those long, dark months can take a real toll. If you've felt more down, tired or unmotivated in the winter, you're not alone. For some, they are impacted by depression with seasonal patterns, which most people know as Seasonal Affective Disorder (SAD).

The good news is that spring can bring some much-needed relief.

As the days get longer and brighter, your body starts to reset. More sunlight helps get your internal clock back on track, which can make a big difference in how you feel day to day.

Sunlight does a lot behind the scenes. It helps boost serotonin (a chemical that affects mood) and balances melatonin (which controls sleep). When those start to level out again, you may notice you have more energy, you're sleeping better and your mood feels lighter.

It also just feels good to be in the light, and there's a reason for that. When sunlight hits your eyes, it signals parts of your brain that control sleep, hormones and mood. That's why so many people naturally feel more like themselves again in the spring and summer.

You're also likely getting more vitamin D this time of year, which plays a role in mood and brain health. Low levels have been linked to feeling down, but it's not the whole story when it comes to seasonal depression.

Another simple but powerful shift is being outside more. Fresh air and natural light can help lower stress, improve mood and even help you think more clearly. Something as simple as a short walk or sitting by a sunny window can help.

A few ways to feel better as winter fades:

• Get outside in the morning if you can, even a few minutes helps.
• Try to keep a regular sleep schedule.
• Move your body, whatever that looks like for you.
• Take advantage of the nicer weather and fresh air whenever you can.
• Stay connected with people, even if it's low-key. Isolation often makes depressive symptoms worse.

That said, it's not always an overnight switch. Some people feel better quickly, but for others, it takes a few weeks or longer to really feel like themselves again.

Spring doesn't always feel better for everyone. Some people actually feel a little off this time of year. You might feel restless, anxious or more irritable than expected. Part of that is your body adjusting after a slower, more isolated season. And part of it can be pressure. Spring shows up suddenly and feels like you should be happier, more productive and social. That pressure can cause feelings of guilt and self-criticism.

If you're not there yet, it can feel frustrating and even discouraging. If what you're feeling is sticking around or starting to affect your daily life, it's worth paying attention to, especially if:

• It lasts more than a couple of weeks.
• It seems to happen around the same time every year.
• It's impacting your relationships or ability to function day to day.
• Your sleep or appetite feels off.
• You're having thoughts of hopelessness.

If that sounds familiar, talking to your primary care provider is a great first step. They can help rule out any physical causes and connect you with the right support if needed.

Take action to help prevent suicide. If you or someone you know is having thoughts of suicide, contact the 988 Lifeline. Call, text or chat 988 24/7 to speak with a trained counselor.