As the weather warms and the days get longer, spring often brings a fresh burst of activity—school events, final projects, sports, recitals, social gatherings, and shifting routines. While this can be fun and exciting, it can also feel overwhelming for children and teens. Here are a few simple ways you can support your child’s mental wellness this spring:
Encourage Mindfulness & Resilience
Exposure to sunlight increases serotonin—the brain’s “feel-good” chemical—while simply walking in green spaces has been shown to reduce anxiety and lower cortisol (the stress hormone).
Simple Ways for Teens to Connect with Nature This Spring:
- Take homework outside for a change of scenery.
- Go on a solo walk while listening to a calming playlist or podcast.
- Join a local nature or hiking club.
- Plant something—even a single herb pot!
- Leave phones behind for short “unplugged” moments outdoors.
Even 20 minutes outside can make a difference.
Being in nature naturally invites a slower pace. Listening to birdsong, feeling the wind, or noticing tiny details helps teens feel more present—something that can be hard to access in a screen-heavy world. Even 20 minutes outside can make a difference.
Create Calm and Downtime in the Calendar
The spring schedule can fill up fast. Be intentional about leaving space for rest and recharge. Just like adults, kids need downtime to regulate emotions and prevent burnout.
Rest is not a reward—it’s a necessity. Block out “white space” in the weekly routine for unstructured time, whether that means reading, drawing, walking the dog, or just doing nothing.
Treat downtime like an appointment—just as necessary as tutoring or practice.
Weekly Family Sync-Up
Choose one day (like Sunday evening) to sit down together, review the week ahead, and discuss any stress points. This will create a sense of shared calm and planning.
- “What’s been the best part of your week so far?”
- “Is there anything you’re feeling stressed or nervous about?”
- These open the door to more significant conversations and emotional safety.
Incorporate Mini Mindfulness
A few minutes of deep breathing, stretching, or quiet time can greatly impact emotional regulation.
Tip: Try a 3-minute breathing exercise before homework or bedtime.
Protect Sleep Routines
Busy evenings and late sunsets can push bedtimes later, but sleep is crucial for mood, learning, and coping. Keep bedtime routines consistent—even during busy weeks.
Model Balance – The Power of “No”
It’s okay to skip the extra event or say no to one more commitment. Teaching kids boundaries now helps prevent burnout later. Show your child that saying no, rescheduling, or taking breaks is okay. When you model self-care, they learn it’s not only allowed—it’s essential.
Physical & Emotional Changes
With warmer weather comes more attention to appearance, which can increase self-consciousness and affect self-esteem, especially for teens already navigating changes in their bodies and identities.
Academic Pressure
Spring often means finals, projects, and standardized testing—all of which can bring stress and anxiety, especially for teens juggling busy schedules.
Watch for Signs of Struggle
Changes in sleep, appetite, or interest in favorite activities might mean your teen needs extra support.
Need Extra Support?
If your child seems unusually anxious, irritable, overwhelmed, or withdrawn, it might be time to reach out for extra support. Wellspring therapists specialize in helping children and teens navigate stress, build resilience, and feel more empowered in their daily lives.
Contact us today: To schedule a free 15-minute consultation or to learn more about how we can help: https://wellspringpsychotherapycenter.com/make-an-appointment/
Wishing you and your family a gentle, balanced spring season.