SZN. 4 Ep. 13/You Don’t Have to Be in a Good Mood Just Because It’s Spring
You Don’t Have to Be in a Good Mood Just Because It’s Spring
By: Alexandria Gohla, MSW, LCSW, Ed.S, C-DBT, PMH-C, RYT-200
There’s something about the first few warm days of spring that makes it feel like everything should be better.
The sun is out.
People are outside again.
Windows are open.
Life feels like it’s waking up.
And for many people, it does help. I hear it from clients all the time this time of year:
“I feel lighter.”
“It’s easier to get out of bed.”
“My mood is better when it’s sunny.”
And that’s real. Seasonal shifts can absolutely impact mood, energy, and motivation in positive ways.
But here’s the part we don’t talk about enough:
Just because it’s spring doesn’t mean you’re automatically supposed to feel good.
When the World Feels Better… But You Don’t
If you’re still feeling anxious, low, overwhelmed, or stuck—even with the sun shining—you’re not doing anything wrong.
You’re human.
Depression doesn’t disappear because the weather changed.
Anxiety doesn’t pack up just because it’s 60 degrees.
Burnout doesn’t magically reset with longer days.
And yet, this is often the time of year when people feel more pressure to be okay.
You might notice thoughts like:
“Why am I still struggling?”
“Everyone else seems happier.”
“I should be enjoying this.”
“What’s wrong with me?”
That pressure can quietly turn into guilt.
And guilt can quickly turn into shame.
The Hidden Pressure of “Should Feel Better”
Spring creates an unspoken expectation:
You should feel lighter. You should feel happier. You should be doing more.
But mental health doesn’t follow the seasons that neatly.
In fact, for some people, spring can increase distress:
More social expectations
Body image triggers as seasons change
End-of-school-year or work stress
A contrast between how you feel and how you think you should feel
That gap—between expectation and reality—is where a lot of suffering lives.
It’s Okay If You’re Not “Blooming”
There is nothing wrong with you if you’re not in your “spring era.”
You don’t have to:
Be more productive
Be more social
Be in a better mood
Have everything figured out
Healing isn’t seasonal.
Growth isn’t linear.
And your nervous system doesn’t care what month it is.
“But I Do Feel Better… Do I Still Need Therapy?”
This is the other side of the conversation I have a lot right now.
Some clients do start feeling better as the weather improves—and that’s amazing. Truly.
But it often comes with a question:
“If I’m feeling better, do I still need to come to therapy?”
Short answer: Yes—and this is actually when therapy becomes incredibly valuable.
Because when you’re feeling more regulated, more clear, and less overwhelmed:
You can reflect more effectively
You can practice skills more intentionally
You can access insight without being in crisis
You can build patterns that last
This is where the deepest work happens.
It’s much harder to learn and integrate new coping strategies when you’re in survival mode.
When you’re regulated, your brain is more open, flexible, and capable of change.
So whether you’re struggling or feeling better:
👉 Therapy still matters.
Just for different reasons.
Skill Building Happens When You’re Regulated
Think of it this way:
When you’re dysregulated, therapy is often about:
Stabilizing
Coping
Getting through the moment
When you’re regulated, therapy becomes about:
Understanding patterns
Building emotional tolerance
Practicing new responses
Strengthening your sense of self
Both are important. But the second is what creates long-term change.
So if you’ve been feeling better lately, that’s not a reason to step away—
it’s an opportunity to go deeper.
For Parents: “They Seem Fine… But Something Still Feels Off”
Spring can be confusing for parents.
You might notice your teen:
Is getting out of the house more
Seems happier some days
Is more social or active
And think: “Okay, maybe they’re doing better.”
But then…
They shut down again
Snap over small things
Avoid responsibilities
Seem overwhelmed out of nowhere
This doesn’t mean they’re being inconsistent or dramatic.
It means their nervous system is still learning how to regulate.
Progress isn’t linear—especially for teens.
What helps most during this time:
Stay consistent, even when they seem “fine”
Avoid pulling support too quickly
Focus on connection over correction
Validate without trying to fix
Instead of: “But you were just in a good mood!”
Try: “I can see today feels harder. I’m here.”
Your consistency creates safety—even when their emotions fluctuate.
For Teens: “I Feel Better… But Also Not Really”
You might notice that some days feel easier right now.
You might laugh more.
Have more energy.
Feel more like yourself.
And then out of nowhere—you don’t.
That doesn’t mean you’re back at square one.
It means:
-Feelings change
-Your brain is still figuring things out
- You’re allowed to have both good days and hard moments
You also don’t have to pretend you’re okay just because:
The weather is nice
Other people seem happy
You had a good day yesterday
You’re allowed to feel however you feel—without explaining or justifying it.
And if you are feeling better sometimes?
That’s actually the best time to:
Practice coping skills
Talk about what’s been hard
Learn how to handle the next tough moment
Not because something is wrong—
but because you deserve to feel steady, not just temporarily okay.Wherever You Are Is Valid
Whether you’re:
Feeling lighter
Still struggling
Somewhere in between
You are not behind.
You are not doing it wrong.
And you are not the only one feeling this way.
Spring doesn’t require you to be in a good mood.
It just invites the possibility of change.
And change doesn’t have to be loud or dramatic.
Sometimes it looks like:
Showing up to therapy even when things feel “fine”
Giving yourself permission to not feel better yet
Letting go of the pressure to match everyone else’s energy
Final Thought
You don’t have to bloom just because it’s spring.
You’re allowed to take your time.
You’re allowed to feel exactly how you feel.
And whether you’re in a season of survival or growth—
both are meaningful, and both deserve support.
