“New Season, New Patterns”

Spring Reset for Mental Health

Spring Cleaning for Your Mind: Letting Go of Negative Thoughts Through Organizing & Decluttering Your Mind

Kimberly Devine | Mar 4, 2025 | 3 min read

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How to Refresh Routines that Support Mental Health

Refreshing mental health routines involves auditing current habits, starting small with one or two changes, and focusing on consistency over intensity. Key, effective strategies include setting regular sleep schedules, incorporating daily movement, practicing mindfulness, and nurturing social connections. Replace stagnant habits with enjoyable, low-stress activities like reading, gardening, or walking. 

Strategies for Refreshing Routines:

  • Start Small and Slow: Avoid an overhaul. Add one positive habit (like a 5-minute walk) or remove one negative one each week to build lasting results.

  • Audit and Adapt: Keep what works from your old routine, but adjust for current circumstances to make it "brain-friendly".

  • "Habit Stacking": Pair a new, desired behavior with an existing habit. For example, practice mindfulness or gratitude while brewing your morning coffee.

  • Prioritize Sleep and Nourishment: Maintain a strict, consistent, and identical wake-up time and bedtime, even on weekends. Eat nutritious, regular meals to stabilize energy.

  • Add "Nature Doses": Go outside for sunshine and fresh air to improve mood.

  • Declutter Your Environment: Clear physical clutter to promote mental clarity and reduce stress.

  • Incorporate Gentle Movement: Switch up high-intensity workouts for yoga, stretching, or daily walks.

  • Social Connection: Schedule regular, in-person, or virtual check-ins with friends or family.

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that recurs at specific times of the year, most commonly starting in late fall/winter and subsiding in spring. It is linked to reduced sunlight exposure, which disrupts biological clocks and affects serotonin and melatonin levels. Symptoms include fatigue, low energy, social withdrawal, and overeating

Ways to Combat Seasonal Affective Disorder:

  • Increase your exposure to light

  • Practice good lifestyle habits

  • Put together an active winter social calendar

  • Plan a vacation somewhere warm and sunny

  • Consult with your doctor