Easing Out of Seasonal Affective Disorder in the Seattle and Greater Puget Sound Area: From Gray to Green as Spring Returns

It’s that time again in Seattle and the greater Puget Sound, when we all emerge from our caves, rub our eyes, and blink at that strange bright ball in the sky. As winter loosens its grip and the days grow noticeably longer, there’s a collective exhale across the region. We made it through. The seemingly endless stretch of low gray clouds, rain, and dim light is giving way to budding trees, the slow return of birdsong, and the gentle push of color in gardens and parks.

For many in our region, winter isn’t just about colder temperatures—it comes with a heaviness that settles in the body and mind. Seasonal Affective Disorder (SAD) is real, and here in the Pacific Northwest, where sunlight can feel scarce between November and March, it’s something many people silently struggle with. The fatigue, the low mood, the difficulty getting started in the morning—it’s not all in your head. It’s in your whole system.

Spring can bring a sense of relief, even joy. But it’s also a time of transition. As therapists who work with mindfulness-based approaches, we often talk with clients about what it means to move through seasons not just on the calendar, but in the body. Our clinician Zaria Howell, who specializes in somatic therapy, says, “The relationship between the human nervous system and weather patterns is deeply interconnected. While we can’t always control how the seasons affect us, we can lean on tools that support emotional regulation.”

Spring Isn’t Always a Straight Line

Just because the cherry blossoms are out doesn’t mean you’ll immediately feel better. Coming out of SAD can be gradual. It’s okay if your energy is still low or if you feel disoriented by the longer days. Light and movement are increasing, and while that often brings more vitality, it can also stir up restlessness or anxiety.

This is a good time to slowly tune back in—gently. Notice how your body is responding to the season’s shift. Are you breathing more easily? Sleeping differently? Feeling more drawn to be outside or more irritable with increased social activity?

The body keeps the rhythms of the seasons, even if we try to push past them. Take a moment to listen.

Somatic Practices for the Season Shift

You don’t need to jump into a full routine or overhaul your habits right now. Start small. Somatic therapy invites us to come back into relationship with the body, especially during times of change. A few practices to try this spring:

• Grounding walks: Head outside and walk without headphones. Let your senses take in the shift—notice textures, colors, smells. See if you can feel your feet with each step.
• Breath check-ins: A few times a day, pause to feel your breath. Is it shallow or deep? Fast or slow? No need to change it—just notice.
• Transition rituals: Light a candle in the morning or open a window each evening. Let small actions help mark the movement of time.

These gentle check-ins help build awareness of your own needs as they change with the environment.

Looking Ahead: After Summer Comes Fall

It might feel too soon to think about next winter when the sun is just starting to peek back into our days. But the practices we start now can lay the groundwork for greater emotional resilience when the days grow short again.

Building a routine of mindfulness, movement, and connection in the brighter months helps create internal stability year-round. Meditation doesn’t have to be long or complicated—it can be five minutes of stillness in the morning or a quiet moment of gratitude before bed. The key is consistency and kindness toward yourself.

We encourage our clients to explore these tools while the days are long, so when the darker season returns, they have a well-worn path to follow—something familiar and steady.

Spring as an Invitation

This season doesn’t demand that you “bounce back” or rush into productivity. It’s more like an invitation—a gentle nudge to return to yourself. To feel the warmth on your skin, stretch your limbs, and listen to what your body and mind might need next.

If you’re noticing lingering symptoms of SAD, or if you want to explore how somatic therapy, mindfulness, or meditation might support you through seasonal changes, we’re here. Transitions are powerful times for healing and growth, and you don’t have to navigate them alone.  Reach out to us today.