The March Muddle

Welcome to March in Central New York. It’s a time of year I often refer to in my therapy practice here in Baldwinsville as "the great muddle."

Outside the window of my practice on Oswego Road, the view can be… confusing. One day we are treated to a hint of spring—blinding sunshine, snow melting rapidly into the Seneca River, the promise of tulips. The very next hour, we are plunged back into a howling lake-effect squall that coats the village in gray.

If your internal state feels just as turbulent as the Onondaga County weather forecast right now, I want you to know: You are not alone, and it makes perfect sense.

In the world of mental health, we talk a lot about transitions. Usually, we mean big life events like losing a job, getting married, or moving. But some of the most profound transitions are the ones our bodies navigate automatically. March is a massive biological and psychological transition point, and for those of us living this far north, it’s often one of the hardest months of the year.

Why March Feels So Hard

Many people expect the Winter Blues or Seasonal Affective Disorder (SAD) to be at its worst in December or January, when the days are shortest. But in my clinical experience, it is often March when my appointment book fills up. There are a few reasons for this March Slump.

1. The Marathon of Enduring

By March, we’ve been enduring the gray and cold for nearly five months. Our psychological resilience is worn thin. We’ve spent our energy toughing it out, hoping for spring. In December, the cold feels festive. In March, it just feels relentless. We are collectively tired of being inside, tired of our winter coats, and tired of the mud.

2. Biological Confusion

Our bodies are sensitive instruments. As the days finally get longer, our biological clocks (circadian rhythms) are trying to shift. But when we have ten days of gray followed by one day of brilliant sun, our internal regulatory systems get confused. This can wreak havoc on our serotonin (the mood booster) and melatonin (the sleep regulator) levels, leading to fatigue, irritability, and brain fog.

3. Spring Awakening Anxiety

This is a real phenomenon. While we crave the sun, the rapid increase in light and the loosening of winter’s grip can act as a stimulant to our nervous systems. For those already prone to anxiety, this shift can lead to feeling wired but tired, restless, or overwhelmed by a sudden pressure to be productive or happy simply because the sun is out.

Gentle Strategies for Navigating the Muddle

You can’t control the weather, but you can control how you care for yourself during this awkward phase. In our community, self-care often needs a specific seasonal focus. Here are a few ways to cope:

• Practice Aggressive Natural Light Seeking. On those rare days when the sun does shine over Baldwinsville, drop everything you reasonably can and get outside. Even five minutes of sun on your face can help reset your clock. Take your coffee onto the porch, sit by the largest window, or take a quick lap around the block.
• Embrace the Mud. There's a tendency to wait until it's nice to go outside. If you wait for nice during a CNY March, you might not go out until May. Buy some decent boots and go toBeaver Lake Nature Center anyway. The physical act of movement, even in the slush, is one of the most powerful anti-depressants available to us.
• Give Up the Illusion of Perfect. This month is about survival, not thriving. Your house might be muddy, your energy might be low, and you might want to eat nothing but comfort food. That is okay. Give yourself grace for being human.
• Tend a Small Green Thing. The lack of color is visually depressing. Bring some life inside. Buy a supermarket primrose, start some seeds on your windowsill, or nurture a houseplant. Watching something grow reminds your brain that this state of affairs is temporary.
• Maintain Your Routine. With daylight saving time shifting and the weather wildly fluctuating, it is tempting to let your schedule slip. Try to wake up, eat, and sleep at the same time every day. This consistency gives your confused internal clock a necessary anchor.

When to Seek Help

It is normal to feel a bit muddled in March. However, it is important to recognize when the seasonal funk has become something more serious that requires professional support.

Please reach out to us if you are experiencing:

• Persistent feelings of sadness or hopelessness that last for two weeks or more.
• A complete loss of interest in activities you usually enjoy.
• Significant changes in sleep (sleeping too much or inability to sleep).
• Changes in appetite or weight.
• Difficulty concentrating or making decisions.
• Thoughts of death or suicide.

We offer both in-person and telehealth options. We know this terrain, we are in it with you, and we are here to help you navigate it.

March is difficult, yes. But remember: every squall we endure this month is literally watering the flowers of April. Hold on. We are almost there.