Spring is often associated with new beginnings, longer days and renewed energy. But for many older adults in Alberta, spring can feel more complicated than that. After a long winter, the transition into brighter days doesn’t always bring immediate relief. In fact, it can sometimes stir up anxiety, disrupt sleep, or leave people feeling out of sync with expectations to ‘feel better now.’

As Stress Awareness Month reminds us, stress doesn’t always arrive loudly. It often shows up quietly during periods of change. Spring is a good time for a gentle mental health check-in. One that’s about noticing how you’re really feeling, not pushing yourself to meet seasonal expectations.

Why spring transitions can be challenging

In Alberta, seasonal shifts can be dramatic. Daylight increases quickly, and temperatures fluctuate… even within the same day! Routines that felt settled in winter begin to change. Even positive change places demands on the body and mind.

For some people, symptoms of Seasonal Affective Disorder (SAD) ease as winter ends. For others, the transition itself can feel unsettling. You might notice changes in mood, energy, concentration, or sleep. This doesn’t mean something is wrong. It often reflects your system adjusting to change, which can feel disorienting. If you are among the small group who experience symptoms of SAD in the spring or early summer, you could be experiencing reverse SAD, and it may be helpful to speak with your doctor.

Later life can bring additional layers with changes in retirement routines, health concerns, caregiving responsibilities, or social connections. These factors can make seasonal transitions feel more pronounced.

Anxiety in spring: a common experience

While anxiety is often associated with busier or more stressful times of year, many people experience it in spring. Natural light plays an important role in mood and sleep regulation, and many people benefit from increased daylight after winter. However, more light isn’t always better, especially if it’s late in the day.

There can also be subtle social pressure. Messages framing spring as a time for productivity, activity, and renewal, such as expectations around spring cleaning or fitness goals, can trigger ‘should’ statements, such as “I should be more motivated” or “I should be outdoors more”. These are often accompanied by self-criticism that adds to stress. It’s important to remember that anxiety during seasonal change is often a sign that your nervous system is recalibrating after the winter months.

Light exposure: helpful, but personal

Longer, brighter days can heighten alertness, causing restlessness, irritability, and difficulty relaxing. Increased daylight disrupts circadian rhythms, our body’s natural sleep-wake cycle, and, with daylight saving time, we also lose an hour of sleep. For many, this results in getting much less sleep than they need.

Some gentle tips

Try to get daylight earlier in the day; go for a short walk or sit near a window
Ease into mornings rather than rushing into activity as soon as the sun rises
In the evening, dim lights and reduce screen use to support better sleep
Pay attention to how your body responds; everyone’s needs are different
If you’ve used light therapy in winter, spring can be a time to gradually adjust rather than stopping abruptly.

A gentle spring mental health check-in

Rather than making big changes, consider a few simple reflections:

How has my sleep been lately? Do I feel more energized, more anxious, or a mix of both?
What feels supportive to me right now, and what feels draining?

Small, steady supports can make a difference:

Keeping a consistent sleep and wake time
Spending time outdoors without an agenda
Staying socially connected in ways that feel comfortable
Talking openly with someone you trust about how you’re feeling

Moving through spring with compassion

Stress Awareness Month invites us to notice stress early, before it becomes overwhelming. If spring feels harder than expected, you’re not alone.

Mental health isn’t about meeting expectations or keeping up with change. It’s about responding kindly to change, at your own pace. This spring, a simple check-in with yourself may be one of the most supportive steps you take.

About the Author

Michelle Fox

Michelle Fox is a Registered Psychologist with over 30 years of experience in mental health care. She began her career as a mental health nurse in the UK and now works with adults and seniors across Calgary and Alberta. Michelle offers compassionate, evidence-based therapy helping clients navigate life transitions, stress, anxiety, depression, trauma, OCD, and adult ADHD. With a warm, collaborative approach, she draws on decades of experience to help clients feel understood, build resilience, and reconnect with a sense of balance and well-being. Learn more at clearminds.ca.

Spring Mental Health Check-In: Managing Anxiety, SAD Transitions & Light Exposure