Seasonal Depression in the Spring: Causes and How to Manage It
Seasonal depression, previously known as seasonal affective disorder (SAD), involves symptoms that come and go as the seasons change.
Most commonly, symptoms of seasonal depression begin in the fall and winter and improve as spring rolls around, but that's not always the case. Some people refer to seasonal depression in the spring and summer months as 'reverse SAD.'
Read on to learn more about the symptoms of seasonal depression in the spring, what may cause it, how to manage symptoms, and more.
What spring depression feels like
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) officially recognizes seasonal depression as major depressive disorder (MDD) with a seasonal pattern.
Spring depression involves many of the same signs and symptoms as major depression, though symptoms won't necessarily show up in the exact same way for everyone, just as they won't with other types of MDD.
As the winter days lengthen and spring approaches, you might notice:
a general low mood, which can include persistent feelings of sadness and hopelessness
little or no interest in your usual activities (anhedonia)
difficulty finding the motivation for your regular daily routine
changes in energy, including lethargy or restlessness
insomnia and other sleep difficulties
trouble with concentrating or remembering information
loss of appetite
unexplained weight loss
unusual agitation or irritability
feelings of anger or aggression
thoughts of death, dying, or suicide
Having thoughts of suicide?
Crisis helplines connect you with trained counselors who can offer compassionate support during a time of crisis. Crisis counselors don't give advice or provide professional mental health treatment, but they can listen to what's on your mind and help you identify some next steps toward getting care and treatment.
To get free, confidential, 24/7 support:
Text. Reach the Crisis Text Line by texting 'HOME' to 741-741.
Call. Reach the 988 Suicide & Crisis Lifeline by calling or texting 988.
Why spring depression happens
Spring depression is less common than winter depression, and experts don't know for certain exactly what causes it. There are a few possible reasons.
Increased daylight and warmth
If you don't handle heat well, warmer days may bring discomfort, especially when they involve more hours of daylight. Extreme brightness and heat could leave you feeling low and unmotivated and factor into increased restlessness and irritability.
The increase in sunlight can also disrupt circadian rhythms and throw off your typical sleep-wake cycle, making it more difficult to get the amount of sleep you need for optimal health and well-being.
Bright sunny days can leave your brain on high alert, making it difficult to relax when you need to wind down.
Imbalances in brain chemicals
Your brain produces a number of different neurotransmitters, or chemical messengers, that help regulate mood, emotions, and other important bodily processes.
But having too much or too few of them in your system can disrupt typical function and play a part in the development of mood and mental health symptoms.
Experts believe that winter depression relates, in part, to a drop in serotonin, a chemical that's typically produced after exposure to natural light. An increase in melatonin, another hormone linked to winter depression, can leave you feeling more tired and lethargic than usual.
It may be the case that that spring depression may follow the reverse pattern:
The sudden increase in sunlight cues your body to produce less melatonin, so you end up getting less sleep than you need. Lack of sleep can contribute to or worsen symptoms of depression.
At the same time, levels of serotonin in your body increase as a natural outcome of longer days and sunnier weather. While too little serotonin is linked to depression, too much could also contribute to mental health concerns, including social anxiety disorder.
If you're particularly sensitive to these changes, a surplus of serotonin and lack of sleep could potentially contribute to feelings of irritability and restlessness, along with a low mood.
Seasonal allergies
Seasonal allergies may contribute to changes in your mood, including feelings of depression.
A 2017 study found that people with seasonal allergic rhinitis were more likely to experience depression than those without allergies during pollen season.
In addition, seasonal allergies can also affect your quality of sleep, which in turn may contribute to depression.
How to manage spring depression
The following strategies may help ease symptoms of depression in spring and improve your overall mood.
Practice good sleep hygiene
Lack of sleep can have a major impact on spring depression symptoms. To improve your sleep, aim to keep your room dark and cool with fans, blackout curtains, and layered, breathable bedding. Making it a habit to get up and go to bed at the same time every day doesn't hurt, either.
Keep cool
While there's no conclusive evidence that sensitivity to heat contributes to spring depression, feeling uncomfortably hot most of the time likely won't do much to improve your mood.
You can take steps to keep cool by:
staying hydrated and drinking cool drinks
staying out of direct sunlight
wearing lightweight and breathable clothing
avoiding strenuous exercise
avoiding hot foods and drinks
using a fan or air conditioning where possible
Make time for physical activity
Regular exercise can help relieve stress and ease symptoms of depression and anxiety.
To stay cool during exercise, try swimming, exercising in an air-conditioned facility, or sticking to early morning and evening workouts, if you're able to.
Try meditation or journaling
Both meditation and journaling can help you identify and accept difficult or unwanted emotions, including feelings of depression.
Reach out to loved ones
Letting the people in your life know what you're going through might feel tough at first.
It can help to remember that your family and friends care for you and likely want to offer support, even if that just means listening to your feelings or keeping you company when you feel down.
Stick to a routine
A work or school schedule that changes in the spring can leave you feeling lethargic, unmotivated, and at loose ends.
Creating a daily routine that balances chores, goal-directed activities like studying or learning new skills, and enjoyable activities can help daily life feel more structured and satisfying.
Eat a balanced diet
You may not always feel like eating if you experience depression, but not getting the right nutrients can leave you irritable, not to mention affect concentration and productivity.how
Consuming a balanced diet may help relieve symptoms. If you regularly lack appetite, speak with your doctor for ways to consume enough nutrients.
Finding medical treatment for spring depression
As with all other types of depression, spring depression may not improve without support from a trained mental health professional. Coping strategies can help, but they won't always lead to long term relief.
Reaching out for professional support is always a good idea when:
feelings of depression and other seasonal mood changes last for longer than 2 weeks, as this could indicate major depression
symptoms begin to affect your daily life and relationships
you have thoughts of self-harm or suicide
you have difficulty regulating intense emotions, like anger, worry, and sadness
your symptoms get worse over time
You can contact a mental health specialist directly or speak with your doctor for guidance on how to find the right treatment for you.
»FIND CARE: Find a mental health specialist in your area today.
Therapy
Doctors may recommend therapy such as cognitive behavioral therapy (CBT) for seasonal depression. CBT teaches techniques to help you identify and address unwanted thoughts and behavior patterns.
CBT for seasonal depression (CBT-SAD) might include techniques such as behavioral activation, which helps you create a routine of enjoyable activities and positive or rewarding habits.
Medication
If you'd like to try treating seasonal depression with medication, a psychiatrist or other prescribing clinician may recommend antidepressant medication.
They can advise on the type of antidepressants they recommend, as well as how often you may need to take them and any side effects that may develop.
The bottom line
Seasonal depression in spring can cause symptoms such as a low mood, irritability, changes in energy, insomnia, and more.
While the exact cause is unclear, spring depression could happen due to increased daylight and warmth, imbalances in brain chemicals, and seasonal allergies.
Some steps to help manage spring depression include keeping cool, practicing good sleep hygiene, sticking to a routine, and reaching out to loved ones. You can also speak with a doctor for information about therapy and medications that may help.
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