Coping with Second Winter in Bozeman: Tips for Seasonal Depression and Anxiety

If you’ve lived in Bozeman, MT for more than a year or two, you’ve likely experienced the phenomenon we locals call second winter. While the rest of the country is welcoming sunshine, blooming trees, and warmer days, April and May in Montana often feel like an extension of February—cold, gray, and unpredictable. It can be disheartening, even depressing, especially when it feels like spring will never arrive.

At Bozeman Counseling Center, we hear from many people who find this time of year especially difficult and they seek out some therapy to help with their depressed mood. The long winter, combined with continued isolation, lack of sunshine, and the emotional buildup of seasonal depression, can take a real toll on mental health. April and May tease us with glimpses of spring—sunny afternoons, the smell of thawing earth, and the occasional warm breeze—but just as quickly, we’re hit with another round of snow. These false starts can be incredibly disheartening, making it harder to stay optimistic and emotionally steady.

Outside our Northside counseling office in Bozeman

….in late April

What Is ‘Second Winter’ and Why It Affects Mental Health in Bozeman and most of the state of Montana

Second winter isn’t an official meteorological term, but in Bozeman, it’s an emotional reality. After surviving a long Montana winter, many of us begin craving warmth, sun, and signs of renewal by March. But when April and May arrive and it’s still snowing or freezing, it can feel like a cruel joke. This delay in seasonal transition can spark frustration, disappointment, and a sense of emotional burnout, especially for those struggling with depression or anxiety.

The continued gray skies and limited daylight can also contribute to low serotonin levels and vitamin D deficiency—two major players in mood regulation and seasonal affective disorder symptoms.

Signs of Seasonal Depression That May Linger into April and May

While seasonal affective disorder (SAD) is commonly associated with the deep winter months, it doesn’t always fade just because the calendar says “spring.” Symptoms can linger well into April and May, especially in northern climates like Bozeman. For those already prone to depression or anxiety, the extended winter can worsen symptoms.

Common signs to watch for include:
- Persistent low mood or irritability
- Fatigue, even after a full night’s sleep
- Loss of interest in activities you normally enjoy
- Difficulty concentrating
- Changes in appetite or sleep patterns
- Social withdrawal

Mental Health Tips for Getting Through April and May in Bozeman

There are ways to care for your mental health during this challenging stretch:
- Catch the Sun When You Can: Even short bursts of sunshine can improve mood. Bundle up and step outside when the skies clear—even if it’s just for 10 minutes.
- Move Your Body: You don’t have to start training for a marathon, but a gentle walk on the Gallagator Trail, indoor yoga, or stretching can help reset your nervous system and reduce anxiety symptoms.
- Create Small Moments of Joy: Light a candle, listen to your favorite music, read something inspiring, or cook a comforting meal.
- Use a Sun Lamp: Many people in Bozeman find relief from seasonal affective disorder with light therapy boxes, especially if used in the morning.
- Talk It Out: Isolation can amplify depressive symptoms. Stay connected to friends, family, or consider reaching out to a therapist who specializes in depression and anxiety.

Local Bozeman Activities to Help You Stay Connected

- Visit the Museum of the Rockies – Stimulate your mind and break out of your routine.
- Relax at Norris, Chico, or Bozeman Hot Springs – A soak in warm water can do wonders for your mood and muscles.
- Attend an MSU Wellness Event – Montana State University often hosts free or low-cost health and wellness events open to the public.
- Cozy Up in a Café – Wild Joe’s, Treeline, and Ghost Town Coffee Roasters are great places to read, journal, or just enjoy people-watching with natural light.
- Check Out Bozeman Public Library Events – From book clubs to art exhibits, the library is a great low-pressure space to connect.
- Enjoy a Night at Last Best Comedy – Located in downtown Bozeman, Last Best Comedy offers weekly stand-up shows, improv events, and open mic nights featuring local and touring talent. It’s a great way to share some laughs, connect with the community, and lighten your mood. Learn more at: https://www.lastbestcomedy.com/

When to Reach Out for Professional Support

If you’ve been trying your best but still feel stuck, sad, or overwhelmed, therapy can help. You don’t have to wait for the snow to melt to start feeling better. In fact, reaching out early can help reduce long-term effects of untreated depression or chronic anxiety—especially during April and May, when symptoms can quietly persist.

At Bozeman Counseling Center, we specialize in helping people manage seasonal depression, stress, and anxiety-related disorders—especially during Montana’s long winters. Whether you’re looking for in-person support or prefer telehealth sessions from the warmth of your home, we’re here for you.

Final Thoughts

Montana winters are no joke—and “second winter” can leave many people feeling drained and alone. But you don’t have to go through April and May without support. Whether you're looking to talk things out, develop coping strategies, or simply have a space to be heard, Bozeman Counseling Center is here to help you feel more grounded and resilient—no matter the season.

Need support? Reach out to us today to schedule a session and take the next step toward feeling better.