As we begin to emerge from a long, dark winter—one that has seen many people across the United Kingdom spending more time indoors than usual due to pandemic-related restrictions—the first signs of spring can feel almost surreal. After months of rain, early nightfall, and even heavy snowfall, the appearance of blossoming trees and vibrant flowers can seem like stepping into an entirely different world. These small yet powerful changes in nature offer something many of us have been craving: a renewed sense of hope. The days are gradually becoming longer and warmer, reminding us that brighter times are ahead and that, even after prolonged uncertainty, there is light at the end of the tunnel.
However, after such an extended period marked by anxiety, unpredictability, and isolation, it may not feel as easy as usual to embrace this seasonal shift with enthusiasm. That familiar “spring in your step” might feel just out of reach. For this reason, the Spring Equinox that Occurred on the 20th of March—offers a meaningful opportunity to reset. Traditionally associated with balance, renewal, and fresh beginnings, it’s the perfect moment to introduce supportive lifestyle changes. By incorporating a few simple practices—ranging from mindful movement and breathing to nutrition and daily habits—you can gently lift your mood, increase your energy, and align yourself with the brighter, more expansive days ahead.
Shift Your Perspective This Spring Equinox
The connection between mind and body is both profound and immediate. When the mind feels overwhelmed, anxious, or preoccupied, the body often reflects this state in subtle but noticeable ways. You might catch yourself hunching your shoulders, holding your breath, or directing your gaze downward when feeling worried or stressed. Interestingly, this relationship works both ways: just as mental states influence physical posture, physical posture can influence mental states. When the body adopts closed, contracted positions, it can reinforce feelings of tension or unease, creating a self-perpetuating cycle.
By consciously adjusting your posture, you can begin to interrupt this loop. Developing awareness of how you sit, stand, and move throughout the day—along with incorporating regular yoga and Pilates practice—can have a significant impact on both physical comfort and mental clarity. Yet there is also an incredibly simple and immediate way to shift your perspective: look up.
Raising your gaze toward the sky, the tops of trees, or the vastness of the stars can evoke a powerful emotional response often described as “awe.” This sense of awe has been linked in research to improved mental wellbeing, increased happiness, and a greater sense of connection to the world around us. It can also help soften the grip of the ego, encouraging humility and perspective. In moments of awe, we are reminded that we are part of something much larger, which can be both grounding and uplifting. Especially during times of stress or low mood, intentionally seeking out these moments can create a meaningful shift in how you feel.
Harness the Power of Breath: Right Nostril Breathing
Breath is one of the most accessible and effective tools we have for influencing our mental and emotional state. The way we breathe can either reinforce stress or help dissolve it. For cultivating calmness and balance, a technique known as sama vritti, or equal breathing, is particularly helpful. This involves inhaling for a count of five, holding the breath for five, exhaling for five, and then pausing again for five before the next inhale. Repeating this cycle several times can quickly soothe the nervous system and create a sense of steadiness.
However, when feelings of sluggishness, heaviness, or low motivation arise, a more energising technique may be beneficial. One such practice is Surya Bhedana, often referred to as “right nostril breathing” or “sun-activating breath.” In yogic tradition, this technique is believed to stimulate the pingala nadi, an energetic channel associated with vitality, focus, and action. Activating this pathway is thought to enhance alertness, digestion, and overall energy levels.
Modern interest in breathwork has shown research suggesting that different breathing patterns can lead to measurable physiological changes. To try this practice yourself, gently close your left nostril using a finger or thumb, and breathe slowly and steadily through your right nostril. Complete around twelve rounds, keeping the breath smooth and controlled. Many people find that even a few minutes of this technique can create a noticeable sense of brightness and motivation.
Fuel your Body Naturally : Supplements and Herbs
Supporting your mood isn’t only about mindset and movement—nutrition also plays a crucial role. Over time, many people explore natural supplements and herbal remedies as a way to help stabilise mood, enhance focus, and support overall wellbeing. While individual responses can vary, and it’s always important to consult a trusted healthcare professional before introducing new supplements, there are a few options that have gained particular attention.
Lion’s Mane Mushroom
Lion’s Mane is a medicinal mushroom that has been studied for its potential cognitive and neurological benefits. Some research suggests it may support brain health and even play a role in protecting against neurodegenerative conditions such Alzheimer’s Disease.Beyond this, many people report improved focus, mental clarity, and a more balanced mood when incorporating Lion’s Mane into their routine. It may be particularly helpful during times of hormonal fluctuation, where mood swings or irritability are more pronounced.
Magnesium
Magnesium plays a vital role keeping the body and mind healthy. Magnesium and it’s antidepressant qualities are still not fully understood, but there is evidence that magnesium deficiency may contribute to decreased dopamine levels and an increased risk of depression.
A 2024 study on rats found that supplementing with magnesium sulfate helped to protect dopamine neurones, which suggest that it may have therapeutic potential .
Fish Oil and Healthy Fats
Dietary fats are essential for maintaining stable mood and cognitive function. The brain itself is composed largely of fat, and healthy fats are necessary for maintaining the structure and function of cell membranes throughout the body. When fat intake is insufficient, communication between cells can be compromised, which may negatively impact mood and energy levels.
Including sources of healthy fats—such as avocados, nuts, seeds, and high-quality oils—can make a noticeable difference. Additionally, omega-3 supplements or fish oil can provide targeted support, particularly for those who may not be getting enough through diet alone. Ensuring an adequate intake of these nutrients can help create a more stable internal environment, supporting both mental and physical wellbeing.
Create Your Spring Joy list
In the midst of busy schedules and daily responsibilities, activities that bring genuine joy are often the first to be neglected. Yet engaging in enjoyable, meaningful experiences is not a luxury—it’s a fundamental component of emotional health. If you’ve been feeling low, stressed, or disconnected, it may be worth reflecting on the last time you did something purely because it made you happy.
A simple yet powerful exercise to reintroduce joy into your life is to create a “happiness list.” Begin by writing down ten activities that bring you a sense of pleasure or fulfilment. These can be as simple or as elaborate as you like: painting, gardening, dancing, spending time with friends, running, playing an instrument, or listening to music. The key is that these activities resonate with you personally.
Once your list is complete, commit to engaging in at least one of these activities each day. Treat this commitment with the same importance as any other responsibility—schedule it into your calendar, include it on your to-do list, and prioritise it as an essential part of your routine. Over time, consistently making space for joy can help shift your overall mood and create a greater sense of balance in your daily life.
Find energy in sunlight
Few things have as immediate and uplifting an effect on mood as sunlight. Even the anticipation of brighter, warmer days can boost spirits, but actually stepping outside and experiencing natural light is far more powerful. Sunlight plays a key role in the body’s production of vitamin D, which is essential for bone health, immune function, and mood regulation.
Health guidance from organisations such as the NHS highlights that in regions like the UK, most vitamin D is obtained from sunlight exposure between late March and the end of September. During the darker months—from October through early March—sunlight is often insufficient, which can contribute to lower levels and, in some cases, reduced mood.
Beyond vitamin D, exposure to natural light is critical for regulating the body’s internal clock, or circadian rhythm. Getting outside early in the day—ideally in the morning—helps signal to the body that it’s time to wake up and become alert. This, in turn, supports better digestion, improved cognitive function, and more balanced energy levels throughout the day. It also sets the stage for more restful sleep at night.
As the days grow longer following the Spring Equinox, consider aligning your routine more closely with the natural light cycle. Waking up with the sun and stepping outside, even for a few minutes, can have a profound effect on how you feel. Whether it’s a short walk, a moment of stillness, or simply enjoying your morning coffee outdoors, these small rituals can help you fully embrace the shift into a lighter, brighter season.
By making gentle, intentional adjustments—shifting your perspective, working with your breath, nourishing your body, prioritising joy, and reconnecting with natural light—you can support your mental and emotional wellbeing as you transition into spring. Rather than expecting an instant transformation, think of these practices as small seeds. With consistency and care, they can grow into lasting habits that help you feel more energised, balanced, and ready to welcome the new season with openness and ease.
