Overcoming Spring Depression: 4 Effective Strategies
4 Ways To Get Through Spring Depression, Anxiety, & Seasonal Affective Disorder
Humans can be significantly impacted by our environment, including the weather and the change of seasons. Although seasonal depression and anxiety are often associated with winter and the cold, some people begin to experience symptoms in the spring. Spring depression and anxiety can cause significant challenges in daily life, though treatments like light therapy and talk therapy may help. Below, learn the official diagnostic criteria for seasonal affective disorder (SAD) and explore four ways to get through these symptoms and find help.
Understanding Spring Depression
Spring depression is a depressive disorder that occurs specifically during the spring months. In the US and other parts of the northern hemisphere, these months typically fall around March to May. However, some people may experience spring depression in early spring or late spring, depending on their geographic location relative to the equator.
In southern regions, spring depression might coincide with warmer weather. In many northern areas, spring can continue to be cold, cloudy, rainy, and overcast. For many individuals, spring depression is a manifestation of seasonal affective disorder, commonly known as seasonal depression.
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a depressive disorder listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). This condition causes significant mood shifts during certain months of the year, thought to be triggered by the weather and other environmental factors. The development of depression generally is believed to result from a combination of family history, genetics, and environmental influences.
SAD shares symptoms with typical depression, but they only persist during a particular time of year (spring/summer for some people, fall/winter for others). Common symptoms of SAD include:
- A lack of motivation
- Prolonged sadness
- Apathy
- Irritability and anger
- A lack of enjoyment in previously enjoyed activities
- Social withdrawal
- Difficulty practicing self-care and hygiene habits
- Significant differences in sleeping and eating habits
- Fatigue
- Physical aches, pains, cramps, shaking, etc.
- Thoughts of death or suicide attempts
If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.
For SAD to be diagnosed, symptoms must persist for at least two weeks and only occur due to seasonal changes. While SAD is primarily diagnosed due to autumn or winter depression and anxiety, it can occur in the spring and summer for some people instead.
Spring Anxiety: Understanding the Connection
Anxiety can arise in the spring for many reasons. Often, anxiety can co-occur with depression symptoms, especially if one has not previously experienced seasonal depression. In some cases, it arises due to unease about transitions or life events. For example, some people may feel anxious as the weather gets warmer because of discomfort showing more skin in warm-weather clothes. Specific anxieties like this could exacerbate SAD symptoms.
Anxiety as a Component of Seasonal Affective Disorder
Those who experience spring and summer depression may be more likely to experience anxiety alongside depressive symptoms. Spring SAD may also cause agitation, restlessness, and irritability, which are common symptoms of anxiety. Anxiety symptoms might also include:
- Frequent worrying
- Rumination
- Distressing thoughts
- Physical symptoms like shakiness, headaches, sweating, stomach issues, and dizziness
- A sense of impending doom
- Frequent stress
- Intense fear of certain situations or events
- A general sense of unease
Occasional anxiety may be normal. However, if your anxiety is occurring every day and/or causing difficulty functioning in several areas of life, it may be due to an anxiety disorder or part of seasonal affective disorder.
Four Ways to Get Through Spring Depression and Anxiety
Below are four strategies to cope with seasonal affective disorder symptoms, anxiety, depression, stress, and other challenging emotions that may arise around springtime. Remember that it’s generally recommended to consult with your doctor or a mental healthcare professional if you’re experiencing symptoms of a mental health condition. They can provide a diagnosis, if applicable, and recommend treatment that may be right for your specific situation.
1. Try Light Therapy
Light therapy is often one of the first recommended treatments for SAD because research suggests it can be highly effective in reducing SAD symptoms, even in the spring and summer months or in warmer weather. The body is thought to process the light from a lightbox similarly to sunlight, which may help ensure the brain produces neurotransmitters like serotonin. Additionally, the lightbox may help regulate your circadian rhythm, which helps you sleep at night and stay awake during the day. Even in the spring, when the sun may be out more frequently, a lightbox may provide these benefits.
Before choosing a light therapy device, talk to your therapist or doctor about the best options for you and how to use it properly. In some cases of depression or anxiety, other treatments might be recommended first, and misusing a lightbox can be harmful to your health.
2. Focus on Nutrition
Vitamins, supplements, and/or certain nutrient-dense foods may support mood in those with spring or summer pattern depression. A lack of nutrients and sunlight can lead to deficiencies in vitamins like vitamin D, for example, which may affect mood. You might also improve your energy by eating foods high in protein. That said, it’s important to first talk to your doctor or a nutritionist about what foods, vitamins, and supplements might be best for your unique needs.
It’s important to note that ReachLink’s licensed clinical social workers can provide guidance on healthy lifestyle habits but cannot prescribe medications or supplements. For specific nutritional or medical advice, please consult with a qualified healthcare provider.
3. Practice Enjoyable Forms of Self-Care
In many places, spring offers opportunities to get outside, explore, and try new activities. Consider practicing self-care this spring by taking on a hobby, learning a new skill, or spending time in nature. Engaging in a spring clean-up of your space could also improve your mood, as studies suggest that a cluttered home may exacerbate symptoms of depression.
Examples of other enjoyable or satisfying forms of self-care could include:
- Taking a dance class
- Going swimming
- Hiking
- Taking an online course on a topic you’re interested in
- Going to a museum
- Learning to cook new recipes
- Having a spa night at home
- Reorganizing your wardrobe
- Making art
- Listening to music and singing or dancing
4. Reach Out for Mental Health Support
Seasonal affective disorder is a legitimate mental health condition that can be as impactful as other depressive disorders. For that reason, seeking professional help is often the most highly recommended option for spring or summer depression and anxiety. To treat SAD, a healthcare provider may recommend therapeutic approaches like psychotherapy, medication, or a combination of both. Cognitive-behavioral therapy (CBT) has been shown to be particularly effective in managing seasonal depression by helping individuals identify and change negative thought patterns. Medication, such as antidepressants, may also be prescribed in some cases, especially when symptoms are severe or persistent.
It is important to remember that managing spring depression, anxiety, and seasonal affective disorder is often a multifaceted process. Combining professional treatment with lifestyle modifications—such as light therapy, proper nutrition, and self-care—can greatly improve overall well-being and reduce symptom severity.
If you or a loved one is struggling with seasonal mood changes, don’t hesitate to seek help. Early intervention and consistent support can make a meaningful difference in managing symptoms and enhancing quality of life. Remember, seasonal affective disorder is a real condition, and with the right tools and treatment, you can navigate spring with greater ease and hope.
