By Heather Janvrin MS, LPC-MH, QMHP, NCC / Outpatient Therapist | February 25, 2026
March is more than just a bridge between seasons; it is a psychological pivot. As we transition from the quiet “cocooning” of winter to the expansive energy of spring, you may notice a parallel shift in your own mood and energy.
This guide is designed to help you navigate this transition with intention, using the principles of renewal, balance, and self-compassion.
1. Mental De-cluttering: Spring Cleaning for the Mind
While we often spend this month tidying our physical homes, our mental spaces deserve the same attention. Over the winter, we tend to collect “cognitive clutter”—stale beliefs and outdated habits that weigh us down.
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The Concept: Cognitive Distortions. These are biased thought patterns, such as “all-or-nothing” thinking, that don’t reflect reality.
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The Ensō Practice: Perform a Mental Audit. Identify one self-limiting belief that feels like “clutter.” Practice discarding it and replacing it with a simple statement of fact.
2. Circadian Harmony: Balancing Your Internal Clock
As the days lengthen, your biological rhythm undergoes a shift. This change in light affects your production of serotonin (mood) and melatonin (sleep). Even positive changes can cause temporary agitation if the transition is too abrupt.
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The Concept: The Light Anchor. Your brain requires consistent light patterns to regulate your nervous system.
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The Ensō Practice: Establish a Sunlight Routine. Seek 10–15 minutes of natural light within the first hour of waking. This “anchors” your clock, helping you stay alert by day and calm by night.
3. The Grace of Flexibility
By March, the rigid “New Year, New Me” resolutions often begin to fray. Rather than viewing this as a failure, use this month to pivot toward Psychological Flexibility.
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The Concept: Values-Based Living. Shift your focus from “pass/fail” goals to the underlying values. If your goal was fitness, the value is Health. There are a thousand ways to honor health that don’t require a perfect record.
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The Ensō Practice: The ACT Hexaflex. Stay in the “now.” Ask yourself: “What is one small thing I can do today that aligns with the person I want to be?”
4. Grounding in the “Green”
As nature wakes up, use the environment to ground your nervous system. Ecotherapy—the practice of connecting with nature—is a scientifically backed method to lower cortisol.
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The Concept: Mindfulness in Motion. Meditation doesn’t have to be stationary. Moving through a changing environment is a powerful form of presence.
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The Ensō Practice: The 5-4-3-2-1 Sensory Walk. As you walk, acknowledge:
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5 things you see
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4 things you can touch
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3 things you hear
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2 things you can smell
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1 thing you can taste or that you are grateful for
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5. Protecting Your Social Battery
The “Social Rush” of spring can be overwhelming if you’ve grown accustomed to winter solitude. Learning to manage this influx is vital for staying within your Window of Tolerance.
- The Concept: The Window of Tolerance. This is the emotional zone where you feel like you can handle what life throws at you. If you go “outside” this window, you may feel panicked (Hyper-arousal) or shut down (Hypo-arousal).
- Your Action Step: Create a Social Budget. You don’t have to say “yes” to everything. Decide how much social energy you have for the week and pace yourself. Remember, it’s okay to have an “exit strategy” if you start to feel drained.
A Note for the Month: Growth is rarely a straight line. Like the weather in March, your progress may be a mix of sunny days and sudden chills. Treat yourself with the same patience you’d give the first flowers of the season.
We offer a safe and confidential space for you to share your feelings and work through your challenges. Taking that first step is often the hardest part, but it’s the most important. Schedule an appointment to get the support you deserve.
