CategoriesStress Management

From Stress to Serenity: How to Step Into Spring with More Energy and Less Tension

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From Stress to Serenity How to Step Into Spring with More Energy and Less Tension

The cold of the winter months is almost behind us. The air outside is warming up, snow is melting, and animals are venturing out of their warm winter homes. For some people, spring means a new beginning and a chance to grow and change the world around us. 

But spring is not without its stresses. The hectic holidays may have left you exhausted and tense. The cold and snow may have you feeling confined and moody. How can you step into spring with a spring in your step?

There are some simple, grounding habits you can build into your day to help calm your nervous system, release built-up tension, and restore your energy as the seasons shift. Below are a few easy ways to support your body and mind so you can step into spring feeling lighter, calmer, and more refreshed.

Go Outside for a Natural Reset

Now that the weather is getting warmer, it’s easier, more enjoyable, and sometimes safer to go outside and enjoy nature.

Studies have shown a connection between exposure to nature and mental health.1  Your brain function, mental health, and sleep quality are all affected by time spent in the great outdoors. Scientists have also noticed a possible link between nature exposure and protection against some chronic diseases, including some forms of cancer and diabetes.13 Consistent exposure to nature may impact your blood sugar levels, which could help prevent type 2 diabetes.

Along the same lines, scientists have noticed a potential link between being in nature and higher levels of physical activity, which can also lower stress and tension.1 

Move Your Body to Release Tension

Something about the warmer weather and awakening nature makes many people want to get outside and move.

We all know that exercise is beneficial for your physical health, but it can also have a significant impact on your mental health.  Regular physical activity is strongly linked to improved mental health, reducing symptoms of depression, anxiety, and stress while boosting mood, self-esteem, and cognitive function 

Whether it’s energetic exercise, such as jogging or swimming, or less intense exercise, such as yoga or Pilates, being more active, especially outside, can help reduce stress and tension and bolster your mental health. In fact, simply moving more may have a greater effect on your mental health than cognitive interventions alone. 2

Eat Well to Support Mood and Energy

As the ground thaws and spring arrives, a variety of fresh, nutrient-rich produce becomes available. Early spring is defined by cool-weather crops, leafy greens, and the first fruits of the season, which are often at their peak in taste and nutritional value.

Due to their anti-inflammatory properties, healthy, whole foods may offer some protection against stress and mood disorders. Chronic inflammation has been linked to poor mood and mental health, which can lead to other, more serious medical conditions, such as diabetes or mental illness. 3 A diet high in fresh vegetables and fruits can improve both your physical and mental health. The Mediterranean diet, in particular, is associated with reduced depression over time.4

Try to eat a balanced diet of primarily whole foods. Adequate intake of specific vitamins and minerals is particularly helpful in reducing anxiety and improving mood and mental health.

  • Omega-3 fatty acids are found in fatty fish, nuts, and seeds 5
  • Curcumin, the active compound in turmeric, is used to season food or taken as a supplement 6
  • Calcium is found in dairy products and leafy greens. 7
  • Magnesium is found in leafy greens, seeds, nuts, and whole grains. 8

If you find you are having a hard time getting enough of a particular vitamin or mineral, ask your doctor about a supplement. Never take a supplement without consulting your doctor, as some can interfere with chronic health conditions or the medications you take.

Be Mindful of Caffeine Intake

Coffee, tea, and chocolate are all common foods that contain caffeine, a chemical that increases your mental and cognitive functions by stimulating your nervous system. In moderation, caffeine, especially the caffeine found in coffee, can have a positive effect on your emotional state and improve your ability to think. Moderate amounts of coffee can help prevent stress, depression, and anxiety. However, in high doses, caffeine is associated with adverse side effects.

If you are an adult, try to limit your caffeine intake to less than 400 mg per day, which is about 36 oz of coffee. Anything over this limit is associated with increased stress and anxiety, insomnia, restlessness, and other physical symptoms. This caffeine limit is lower for children, and if you are pregnant, you should talk to your doctor about how much caffeine is safe for you to consume. 9

Put Your Phone Down and Unplug

Our society is dependent on the abundance of information accessible with the click of a button or the swipe of a finger. No time in history has seen the same level of access to information as the present. But the constant stimulation of screens and the deluge of information radiating from them may have an adverse effect on us.

Many studies have indicated that high daily screen time (4+ hours) is strongly linked to anxiety and depression. Reducing our screen time and exposure can lead to improvements in our moods and better well-being. One study has shown that decreasing screen time for as little as 3 weeks could impact depression, stress levels, and sleep quality.10

Make Time for a Hobby You Enjoy

If you put down your phone and turn off your computer, you may discover you have more time for a hobby.

Having a purpose in life and making a positive impact on society can improve your mental health. Studies have found that meaningful activities, such as employment and hobbies, are associated with decreased symptoms of depression. Consistently participating in leisure activities, especially alongside meaningful employment, can form positive emotions, help you relax, and reduce stress.11

Support Your Nervous System with Vagus Nerve Stimulation

The vagus nerve is a complex network of nerves that run from your brain throughout your whole body. It connects to your heart, lungs, and sensory organs, regulating your heart rate, breathing, inflammatory responses, and mood. Studies indicate that vagus nerve stimulation (VNS) may be effective in increasing brain connectivity, allowing you to focus and think more clearly, and decreasing stress levels.12

Truvaga vagus nerve stimulators are a safe and effective solution that gently stimulate the vagus nerve running through your neck. Just two 2-minute sessions can help you relax and manage your stress levels, leaving you ready to spring into this next season with confidence.

Take Your Next Step Toward Wellness - Discover Truvaga today.

FAQs for Seasonal Changes and Vagus Nerve Stimulation

What is the vagus nerve, and why is it important for stress management?

The vagus nerve is a major communication pathway between the brain and the body. It plays a key role in regulating heart rate, breathing, inflammation, digestion, and mood. When the vagus nerve is functioning well, it helps activate the body’s relaxation response, reducing stress and promoting a sense of calm.

Can lifestyle habits support vagus nerve health?

Yes. Many of the habits discussed in this article—such as spending time in nature, regular physical activity, mindful eating, limiting caffeine, reducing screen time, and engaging in meaningful hobbies—naturally support vagal tone and nervous system balance.

How is vagus nerve stimulation different from relaxation techniques like deep breathing or meditation?

While practices such as deep breathing and meditation can indirectly stimulate the vagus nerve, vagus nerve stimulation devices provide targeted, consistent stimulation. This may be especially helpful for individuals who struggle to relax through traditional techniques alone.

Who may benefit from vagus nerve stimulation?

People experiencing chronic stress, mental fatigue, difficulty relaxing, or tension related to modern lifestyles may benefit from vagus nerve stimulation. It can be used alongside healthy lifestyle habits to support overall well-being and resilience.

Author bio:

Picture of Kristi Van Winkle, RN, BSN

Kristi Van Winkle, RN, BSN

Nurse Writer. Legal Nurse Consultant Writer. Educator.

Kristi Van Winkle is a nurse writer with over 15 years of bedside experience in the Pediatric Intensive Care Unit and Telemetry/Cardiac settings. She combines her clinical background with a passion for clear, evidence-based communication to create educational and professional content for healthcare and legal audiences. Her work includes patient and provider education, curriculum development, and educational materials for legal nurse consultants and medical malpractice or personal injury attorneys. Kristi brings a nurse's insight, precision, and compassion to every project she undertakes. Connect with her on LinkedIn.

References:

  1. Brooks, J., Fairbairn, P., Mantzouratou, A., Chester, L., & Fotini Tsofliou. (2024b). The effect of healthy dietary patterns on stress, mood, and mental health outcomes: A systematic review. Proceedings of the Nutrition Society, 83(OCE4). https://doi.org/10.1017/s0029665124005196
  2. Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Frontiers in Psychology, 11(509), 1–23. https://doi.org/10.3389/fpsyg.2020.00509
  3. Brooks, J., Fairbairn, P., Mantzouratou, A., Chester, L., & Fotini Tsofliou. (2024a). The effect of healthy dietary patterns on stress, mood, and mental health outcomes: A systematic review. Proceedings of the Nutrition Society, 83(OCE4). https://doi.org/10.1017/s0029665124005196
  4. Djamila Eliby, Simpson, C. A., Lawrence, A., Schwartz, O., Haslam, N., & Simmons, J. G. (2023). Associations between diet quality and anxiety and depressive disorders: A systematic review. Journal of Affective Disorders Reports, 14(100629), 100629–100629. https://doi.org/10.1016/j.jadr.2023.100629
  5. Bafkar, N., Zeraattalab-Motlagh, S., Jayedi, A., & Shab-Bidar, S. (2024). Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry, 24(1). https://doi.org/10.1186/s12888-024-05881-2
  6. Fathi, S., Soheil Agharloo, Falahatzadeh, M., Bahraminavid, S., Homayooni, A., Amir Hossein Faghfouri, Shafiei, D., & Seyyed-Ghavam Shafagh. (2024). Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN, 62, 253–259. https://doi.org/10.1016/j.clnesp.2024.05.017
  7. Du, C., Hsiao, P. Y., Ludy, M.-J., & Tucker, R. M. (2022). Relationships between Dairy and Calcium Intake and Mental Health Measures of Higher Education Students in the United States: Outcomes from Moderation Analyses. Nutrients, 14(4), 775. https://doi.org/10.3390/nu14040775
  8. Rukat, M., Przyborowska, K., Kwiecień, J., Getka, B., Wiejak, K., & Łata, M. (2024). The relationship between magnesium deficiency and anxiety, the therapeutic effects of magnesium supplementation – literature review. Journal of Education, Health and Sport, 53, 91–101. https://doi.org/10.12775/JEHS.2024.53.007
  9. Unsal, S., & Sanlier, N. (2025). Longitudinal Effects of Lifetime Caffeine Consumption on Levels of Depression, Anxiety, and Stress: A Comprehensive Review. Current Nutrition Reports, 14(1). https://doi.org/10.1007/s13668-025-00616-5
  10. Pieh, C., Humer, E., Hoenigl, A., Schwab, J., Mayerhofer, D., Dale, R., & Haider, K. (2025). Smartphone screen time reduction improves mental health: a randomized controlled trial. BMC medicine, 23(1), 107. https://doi.org/10.1186/s12916-025-03944-z
  11. Fujii, K., Harada, K., Kurita, S., Morikawa, M., Nishijima, C., Kakita, D., Tsutsumimoto, K., & Shimada, H. (2025). Association of Employment and Hobbies with Depressive Symptoms: A Cross-Sectional Study. Journal of Psychiatric Research, 183, 100–105. https://doi.org/10.1016/j.jpsychires.2025.02.001
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