Therapist Take Thursday: Managing Springtime Anxiety & A Fear Of Being Misunderstood
Spring is a time of significant change in many cultures. Each year, spring festivals around the world celebrate newness, growth, rebirth, and joy. However, for those who struggle with anxiety during this time, spring can bring about fear, sadness, and worry in place of joy. Below, explore common causes of springtime anxiety and discover advice from licensed BetterHelp therapist Sreela Roy-Greene on navigating symptoms and challenges for this week’s Therapist Take Thursday.
Springtime anxiety: Common reasons spring can cause worry
During spring, cultural norms, events, and expectations can lead to pressure on individuals to behave in a certain way or meet specific standards. In addition to this reason, below are some other potential causes of springtime anxiety.
A fear of being misunderstood and resulting relationship challenges
People are often inspired to make significant changes in the spring. However, with change can sometimes come a fear of being misunderstood in your decisions. For example, you might worry about what your family will think of your new job or the school you’ve decided to attend. You might be concerned with spring fashion or keeping up with the latest trends. Some people may also worry about what others will think if they decide to make a big change, such as coming out, dating a new partner, or changing their style. The impact of these conversations or how they’re handled can sometimes cause relationship challenges.
Body image concerns contributing to springtime anxiety
In the spring, many areas of the US start experiencing warmer weather, and people flock to destination spots like beaches and national parks. Individuals with body dissatisfaction may worry about how they appear to others when wearing less clothing, such as shorts or a swimsuit.
Transitions into a new career or school
Spring is a time of transition, and transitions can often be exciting. However, some anxiety may also arise, whether due to pressures to perform or worries about what the new situation will bring. For example, if you’re attending a new university or starting a new semester for the spring or summer term, you may worry about making new friends or passing classes. If you’re entering a new career, you may worry about the new responsibilities or struggle with imposter syndrome in your chosen field.
Seasonal affective disorder, which can often be treated with therapy
Seasonal affective disorder (SAD) is a mental illness categorized as a depressive disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). This condition is most frequently known for causing depression in the colder, darker months of winter. However, some people experience spring-summer seasonal depression, which is frequently linked to anxiety symptoms on top of depressive ones. If you’re experiencing symptoms of anxiety and/or signs of depression, talk to your doctor or therapist. Like anxiety disorders, SAD can often be treated through therapy.
Advice from licensed therapist Sreela Roy-Greene on coping with springtime anxiety
In her weekly "Therapist Take Thursday" video, Sreela Roy-Greene discusses the phenomenon of spring anxiety. She offers several pieces of advice, including the following.
Take responsibility for your own actions and mental health journey
Roy-Greene starts her video by stating, “Spring is a time for change, but that change can bring about expectations to accomplish more. What will others say? What will others think? What if this isn’t enough?” People can worry about any combination of factors that others might judge them for. One person might be worried about going out in a sundress, while another might be worried their parents won’t accept their new job.
These fears are natural, but Roy-Greene recommends focusing on yourself. She says, “Ultimately, it is your goal to work on that which will bring about positive change in your life. Even better, if you are feeling good about this change, then it will make you feel more effective in other areas of your life.” Try to remind yourself that you are responsible for the outcomes in your life, and that no one else can make your life work out as you want it.
Remember that most people aren’t fixated on the actions of others
Although it may seem that everyone is watching your life and the decisions you make, people may not be thinking of you in a critical way as often as you might think they are. Roy-Greene recommends asking yourself the following question: “Do you spend that much time thinking about others? If you do, then maybe it’s time to focus back on yourself. If you aren’t spending that much time thinking about others, then maybe that’s a good gauge for you to move forward.”
Seasonal affective disorder: When springtime anxiety may indicate an underlying condition
Seasonal affective disorder has a spring-summer variant, which can present slightly differently from the more common winter-fall variants. Although SAD is a depressive disorder, summer depression and spring depression are also frequently linked to anxiety symptoms, irritability, and restlessness, which some might mistake for typical “springtime anxiety.”
Anxiety disorders like social anxiety disorder can also be more severe in the spring and summer months as more social events occur, and some people with bipolar disorder experience a change of symptoms at this time as well. If your anxiety or other symptoms are negatively impacting your daily life, consider reaching out to a therapist or your primary care doctor for a screening.
Common symptoms of seasonal affective disorder
SAD occurs in people of all ages and backgrounds. You might look out for the following warning signs in fall or early winter (for winter depression) or spring and early summer (for summer depression) and seeking professional support if you notice them:
- Difficulty concentrating
- Feeling hopeless or worthless
- Irritability
- Weight gain or loss
- Appetite changes
- Difficulty finding pleasure throughout the day
- Losing interest in previously enjoyed activities
- Trouble sleeping, or sleeping too much
- Social withdrawal
- Experiencing carbohydrate cravings
Treatment for SAD usually involves talk therapy, sometimes in combination with light therapy or more time outside to increase vitamin D. Speak to your doctor or a mental health professional about what treatment might be right for you.
Therapy for springtime anxiety or depression
Therapy is often recommended to treat anxiety that is disrupting daily functioning. Even if you don’t have a mental illness, however, you can talk to a therapist to receive emotional support and gain new strategies to cope with your symptoms. A therapist can also help with common springtime challenges, such as transitional anxiety, relationship conflict, and navigating life changes. Speak to a therapist for personalized advice about treatment for your specific symptoms.
Changing your lifestyle to improve your mood and mental health
Lifestyle changes are also often recommended to help address anxiety symptoms in the spring. Below are a few self-care practices and coping skills to consider:
- Mindfulness: Research suggests that mindfulness may significantly reduce anxiety, stress, and depression and improve mental well-being in adults.
- Physical movement and exercise: Exercise may help improve stress resilience as well as mood.
- Nutritious eating: Eating nutrient-dense foods as often as possible may help you stay balanced.
- Spending time with loved ones: Having strong social connections can benefit mental health and overall well-being.
- Journaling: Journaling about your anxiety can give you an external outlet for them, which may help reduce rumination.
- Sleep hygiene: Regularly getting good sleep may help reduce anxiety.
Online support options
Therapy is often a helpful support option for people with springtime anxiety, but it can be challenging to find in-person support in some areas or on a budget. In such cases, online therapy through a platform like BetterHelp may be a more convenient option. Through this type of online platform, you can get matched and then meet with a therapist remotely via phone, video call, and/or in-app messaging. Plus, online therapy is often more affordable than traditional in-person therapy without insurance.
Research indicates that online therapy may often be an effective treatment option for springtime depression and/or anxiety. For example, in one meta-analysis that examined 17 studies on internet cognitive behavioral therapy (CBT) for depression and anxiety, researchers suggest that online interventions were often more effective or as effective as in-person therapy.
Takeaway
Why does mental health get worse in spring?
For most people, their mental health improves once winter fades and warmer weather of spring begins. For other people, it’s the opposite. This could be due to the springtime blues, spring-onset seasonal affective disorder (sometimes called “reverse SAD”), social pressures that can come with the warmer months, or major life transitions that coincide with spring. If you think you might be experiencing seasonal depression or another mental health condition, meeting with a mental health care provider is recommended.
What season is the best for mental health?
There’s no one-size-fits-all when it comes to mental health. For some people, the winter months are the hardest, given the cold and gloomy weather in many places. For others, the warmer months and their many social pressures can impact mental well-being the most. To support your mental-health year round, it may help to cultivate healthy daily routines—like exercising and engaging socially—which may play a vital role in overall well-being.
What are the psychological effects of spring?
The psychological effects of spring can vary from person to person. For some, the warmer weather and increased sunlight can bring a sense of hope and renewal. For others, they can signal the start of seasonal depressive disorder symptoms, which can include feeling sluggish or low energy, experiencing higher stress levels, and sleeping too much or experiencing insomnia, among others.
What emotion is spring associated with?
In many cultures, spring is related to feelings joy and hope, since it’s a time when nature begins its period of rebirth. For an individual, however, spring can be associated with any number of emotions depending on their mental health and their personal circumstances at the time. For example, those who experience seasonal affective disorder in spring might find that their energy levels dip along with their serotonin levels, leaving them feeling sad or hopeless.
How do you calm seasonal anxiety?
The change of seasons can produce many different effects, depending on the person. Some find themselves feeling listless or having low levels of energy at the start of the spring season, for example, while others feel overwhelmed by anxiety as winter unfolds. If you’re experiencing symptoms of a mental health condition like anxiety, you might consider meeting with a mental health professional for treatment. In addition, lifestyle habits like meditating, exercising regularly, drinking enough water, and spending time in nature could be helpful.
What is the number one trigger for anxiety?
What causes one person to feel anxiety may not affect another. To figure out what triggers your anxiety, it might help to start keeping a journal, writing about times when you feel anxious and detailing the situations or thoughts that led up to that feeling. Over time, you might be able to identify patterns—such as feeling anxious when you’re sick, when the weather is gloomy, or when a loved one doesn’t call you back. Knowing what often causes you anxiety may help you equip yourself to more effectively manage these situations in the future.
How to reduce anxiety immediately?
There are various techniques you can use when you’re feeling anxiety in the moment. One example is box breathing, which can induce a relaxation response. It involves breathing in for four counts, holding your breath for four counts, breathing out for four, and holding for four, and then repeating the cycle two or three times.
What vitamin helps anxiety?
Some research suggests that vitamin B6 may help reduce anxiety symptoms. However, signs of a clinical anxiety disorder typically also require professional treatment to address. Talk to your doctor before taking any vitamins or supplements.
Can anxiety cause weird physical symptoms?
Anxiety can be a powerful feeling, with the potential to cause a variety of physical symptoms. Some common examples include an upset stomach, dizziness, pins and needles, muscle tension, and rapid breathing.
At what time is anxiety the worst?
The time of day when a person might feel most anxious depends on the individual and their circumstances. That said, many people find their anxiety is higher at night, when they're tired and have plenty of time to think, potentially leading to rumination and anxious feelings.
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