How to Practice Spring Cleaning for Your Mental Health: A Guide to Emotional Renewal

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As flowers bloom and daylight stretches longer into the evening, spring offers a powerful metaphor for renewal and transformation. Just as we declutter our physical spaces during spring cleaning, we can also take this season as an opportunity to cleanse and refresh our emotional world. In psychology, this kind of inner housekeeping is not only symbolic. Rather, it’s therapeutic. Let’s explore how you can use the spirit of spring to let go of mental clutter, regulate your emotions, and foster growth in a mindful, meaningful way.

Why Spring Makes a Difference Psychologically

The seasonal shift into spring can bring a noticeable shift in mood and energy. Studies in chronobiology, the science of biological rhythms, show that our bodies and minds respond strongly to light exposure. With longer days and more sunshine, levels of serotonin, a neurotransmitter linked to mood, naturally rise, while melatonin, the sleep hormone, begins to regulate in a way that supports more wakefulness and motivation (JCMH, 2023).

This natural boost in emotional energy makes spring the perfect time to work on psychological renewal. Just as we open the windows to let fresh air in, we can open our minds to self-reflection, healing, and purposeful change.

Step 1: Clear the Mental Clutter

Just like physical clutter, emotional clutter can weigh you down. Emotional clutter includes ruminating thoughts, unresolved conflicts, self-critical beliefs, and behaviors that no longer serve you.

Psychological Tips for Mental Decluttering:

Practice thought journaling: Cognitive Behavioral Therapy (CBT) encourages tracking automatic thoughts to recognize patterns that cause distress. Spend 10 minutes writing down recurring thoughts or worries. Then, ask: Are these thoughts true? Are they helpful?

Release emotional residue:

Take inventory of any lingering resentments or guilt you’re carrying. Consider writing a forgiveness letter (even if you don’t send it) or using expressive writing to explore difficult emotions. Research shows that expressive writing can improve emotional regulation and even immune function (Pennebaker, 1997).

Create a “mental dump” space: 

Keep a dedicated notebook or app where you can unload stray thoughts, to-do lists, or worries. This creates a cognitive boundary between your stressors and your peace of mind.

Step 2: Set Intentions, Not Just Goals

Spring is often associated with growth. But growth doesn’t always mean “doing more.” Sometimes, it means aligning better with your values. Psychologists like Dr. Steven Hayes, founder of Acceptance and Commitment Therapy, emphasizes the importance of living in accordance with your values rather than chasing achievement alone. Instead of asking, “What do I want to accomplish this spring?” Try asking: “What kind of person do I want to be this season? What matters most to me right now? What daily actions align with that identity?” For example, if connection is a value, your “spring cleaning” might include reaching out to people you’ve lost touch with, or setting boundaries with relationships that feel toxic or one-sided.

Step 3: Reconnect With Nature

Spending time outdoors in spring can reduce anxiety, improve mood, and restore cognitive energy. The term “biophilia” refers to our innate psychological tendency to seek connections with nature and living systems. Studies show that even 20 minutes a day in a natural environment can lower cortisol levels and increase feelings of vitality (Capaldi et al., 2014).

Ways to integrate nature into your mental health this spring:

• Walk barefoot on grass (also known as “earthing”)
• Journal outside under a tree
• Create a windowsill herb garden
• Observe how a nearby tree changes throughout April and May

This slow observation practice is also rooted in mindfulness, the psychological process of bringing nonjudgmental awareness to the present moment.

Step 4: Create a “Spring Reset” Routine

A fresh season calls for fresh rituals. Unlike rigid habits, routines can be flexible structures that ground you in times of transition.

Spring Reset Routine Ideas:

Morning ritual: Start your day with movement (like stretching or a quick walk) and an affirmation that reflects your seasonal intention like, “I am open to new growth and gentle change.” Or a Sunday reflection which entails  carving out 15 minutes at the start of each week to reflect on how you’re feeling and what support you might need. You can use a simple mental check-in:

• Body (How am I physically?)
• Heart (How am I emotionally?)
• Mind (What’s on my mind?)

Digital detox hour: As part of your spring cleaning, consider dedicating one hour a day to being screen-free. This can help reduce mental fatigue and increase presence.

Step 5: Let Go of Old Narratives

Just as we get rid of clothes that no longer fit, spring is a powerful time to let go of stories we tell ourselves that no longer serve our growth. Psychologists talk about the concept of “narrative identity”, the story we construct about who we are and why. These stories influence our self-esteem, motivation, and emotional well-being. Ask yourself:

• What’s an old belief I’ve been holding onto that no longer fits?
• Where did that belief come from?
• What would a kinder, more accurate story sound like?

Reframing your internal narrative is a cornerstone of both Narrative Therapy and Cognitive Restructuring, key tools in many therapeutic approaches.

Step 6: Spring into Therapy 

Sometimes, “cleaning up” emotionally means asking for help. If you’ve been avoiding addressing deeper wounds, spring can be a great time to finally begin therapy. Many people report that warmer weather and increased energy make it easier to stay consistent with appointments and engage in hard work.

You could  explore:

• Virtual therapy intensives: Short-term, focused sessions for people ready to make fast progress
• Nature-based or walk and talk therapy: Combining movement and conversation
• Group therapy or workshops: Especially for those who want a sense of community around growth

Therapy is not about “fixing” yourself. It’s about learning how to hold space for all parts of you; past, present, and future.

Final Thoughts: Your Season to Begin Again

Spring reminds us that nothing stays stagnant forever. The trees don’t ask permission to bloom again; they simply do. In the same way, you don’t need to earn your fresh start or justify your desire for peace. You are worthy of renewal just as you are. Let this be the season you plant seeds of self-kindness, water them with intention, and watch as your mental and emotional well-being begins to blossom.

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

References:

Capaldi, C. A., Passmore, H. A., Nisbet, E. K., Zelenski, J. M., & Dopko, R. L. (2014). Flourishing in nature: A review of the benefits of connecting with nature for well-being. Journal of Environmental Psychology, 34, 1-12.

Pennebaker, J. W. (1997). Opening up: The healing power of expressing emotions.
Jefferson Center for Mental Health. (2023). How Seasonal Changes Can Impact Your Mental Health.

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