When most people think of seasonal affective disorder, they think about winter. With its short, cold days and more time spent indoors, the “winter blues” affects 5% of adults in the United States.1 But is winter the only time you can be struck with seasonal affective disorder?
What about sunny springtime? As the flowers start to bloom and color and sunshine returns to the world, it seems hard to imagine feeling depressed. The truth, however, is that mental health — and the impacts that the weather has on it — tend to be a little more complex than you might imagine.
What Is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a form of depression related to changes in seasons. While it is not specific to winter, winter seasonal depression is the most well-known form of SAD. In the midst of SAD, you may feel lethargic, lacking motivation, and moody. In winter, this can also come with feelings of isolation due to the weather.
Can You Get Seasonal Depression in the Spring?
Seasonal depression in the spring is rare, but it can happen. Again, seasonal affective disorder is related to changes in seasons. Winter SAD also tends to take up about 40% of the year, so seasonal depression in the early spring is not uncommon. Your spring SAD may be lingering winter depression. However, 10% of individuals who experience SAD actually experience it in the late spring into the summer.2 For these individuals, SAD may actually begin to ease up in the fall and winter.
Although spring may come with longer, sunnier days, it also comes with a rise in pollen and allergens. This can be frustrating and depressing for those who are especially vulnerable to this. As the temperatures rise, some people may feel a stronger sense of lethargy in resistance to the hot weather.
SAD and Other Mental Health Conditions
Seasonal affective disorder can occur even when there aren’t other existing mental health conditions. However, those who already live with depression may be especially vulnerable. SAD impacts about 10% of those with major depressive disorder and 25% of those with bipolar disorder.3 Because your other mental health conditions don’t disappear when SAD appears, this can be an especially difficult time for those who already experience depressive episodes throughout the year.
Managing Seasonal Depression in the Spring
Regardless of when you’re impacted by seasonal depression, it can make it difficult to function at school, work, or in your relationships. This is especially true if you experience SAD in the spring, when everyone around you seems to be gaining more energy. So how can you manage seasonal depression in the spring? Here are a few tips:
Go For a Walk
Exercise tends to be a great way to shake off some of that seasonal depression lethargy and gain a bit more focus and motivation. Now that the days are longer and the weather is so nice, it may be a great time to take a walk. Walk around your neighborhood, visit your favorite park, or consider going on a hike with some friends. Do whatever is accessible to you at the moment, even if that’s just walking a single block. If you make a habit out of it, soon you’ll be able to build up the distance.
Organize Your Space
Spring is the perfect time for spring cleaning, and decluttering your space can actually reduce feelings of stress and lethargy. So when you get a chance, do a bit of spring cleaning and reorganize the spaces in your home where you spend the most space. You can break it into tasks over a few days rather than tackling it all at once, or rope the others in your home into helping you.
Go Outside When You Can
All that vitamin D that natural sunlight provides can boost serotonin levels and help elevate your mood. Even if you’re busy, or you tend to work inside for the most part, try to spend at least a few minutes outside. Eat your lunch in the courtyard or do a brief meditation in the fresh air. It may just make you look forward to all the nice weather that comes with the spring.
Take Time to Rest
When you feel depressed, the natural reaction is to think of all the things you should be doing. But that can actually exacerbate your depression. Spring can be a time of high stress — April is even National Stress Awareness Month! So don’t be too hard on yourself if you need to take a break. Read a book, journal, or do something soothing to collect yourself before you try to face the day again.
Consider What You Eat
During the winter, it’s common to eat more warm, soothing foods to keep your body warm in the midst of the cold weather. Now that spring is here, there are more fresh fruits and vegetables available. That winter diet may be causing a bit of sluggishness. Consider transitioning to leaner proteins, fruits and veggies, and whole grains to get some energy back.
Talk To Your Therapist
Most importantly, if you’re feeling more depressed as spring goes on, talk to your therapist. You’re not whining or exaggerating for attention. Your therapist will want to know what’s going on with you, so they can help you find the best ways to cope. Likewise, you’ll want to tell your psychiatrist if you take medication. They may be able to help with an adjustment in your medication.
No matter what time of year you experience seasonal affective disorder, Rivia Mind is here for you. Browse through our list of providers and schedule an appointment with one of our skilled and compassionate clinicians that can provide you with the support you need and deserve.
Resources:
- Seasonal Affective Disorder – American Psychiatry Association
- Summer Depression: Causes, Symptoms, and Treatment – WebMD
- Seasonal Affective Disorder – Medline Plus Genetics
