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.  

Work through spring mood changes with professional support

Connect with a counselor

What is spring depression? 

Spring depression is a depressive disorder that occurs only during the spring months. In the US and other parts of the northern hemisphere, these months fall around March to May. However, some people may experience spring depression in early spring or late spring, depending on how far north or south they are of the equator. 

In the south, the spring depression seasonal pattern might be accompanied by warmer weather. In many places in the north, spring can continue to be cold, cloudy, rainy, and overcast. For many, spring depression is caused by seasonal affective disorder, also known as seasonal depression. 

Understanding 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 factors. Developing depression in general is thought to happen due to a combination of family history, genetics, and environmental factors. 

SAD can have symptoms similar to those seen in 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 

For SAD to be diagnosed, symptoms must persist for at least two weeks and only occur due to seasonal changes. SAD is primarily diagnosed due to autumn or winter depression and anxiety but can occur in the spring and summer for some people instead. 

Can the spring season cause anxiety? 

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.

Is anxiety a symptom of seasonal affective disorder? Understanding the patterns of summer and spring depression 

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 look like the following: 

• 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 ways to cope with seasonal affective disorder symptoms, anxiety, depression, stress, and other challenging emotions that may arise around springtime. Remember, however, that it’s generally recommended that you 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. 

Try a light therapy lamp for depression  

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 make sure the brain produces neurotransmitters like serotonin as a result. In addition, 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 box to treat depression, talk to your therapist or doctor about the best options for you and how to use it. In some cases of depression or anxiety, other treatments might be recommended first, and misusing a lightbox can also be harmful to your health.

Focus on eating nutrient-dense foods, or ask your doctor about vitamins and supplements 

Vitamins, supplements, and/or certain nutrient-dense foods may also 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 can be important to first talk to your doctor or nutritionist about what foods, vitamins, and supplements might be best for your unique body. 

The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.

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 

Reach out for mental health support 

Seasonal affective disorder is a mental illness, and this condition can be as dangerous 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 a therapeutic modality like cognitive behavioral therapy (CBT), sometimes in combination with options like antidepressants or anti-anxiety medications and/or light therapy. 

Seasonal affective disorder vs. other depressive disorders 

Seasonal affective disorder has most of the same symptoms as major depressive disorder (MDD) and the depressive episodes that can sometimes affect people with conditions like bipolar disorder. However, instead of lasting consistently throughout the year, the symptoms only occur during certain seasons. For some people, SAD occurs in the fall and winter. Others may only experience depression in the spring or summer—which is sometimes referred to as “reverse SAD,” since the winter type tends to be more prevalent.

What is the most effective treatment for SAD? 

The most effective treatment for SAD is typically psychotherapy combined with light box therapy. A light box can be purchased and used at home with instructions from your doctor. Cognitive behavioral therapy, mindfulness-based therapy, and interpersonal therapy are some recommended talk therapy methods for depression and anxiety. Some people might also be prescribed medication. Speak to a doctor or psychiatrist before starting, changing, or stopping any medication.

The potential benefits of nature, sunlight, and exercise for reducing depression symptoms 

Lifestyle changes may also help reduce symptoms of SAD in conjunction with professional treatment. For example, spending time in nature, exercising, and getting sunlight exposure might all improve mood. You can combine all three options by taking a hike on a sunny day or exercising outside. 

Work through spring mood changes with professional support

Connect with a counselor

Mental health support options 

Meeting with a therapist can be an effective mode of treatment for depression and anxiety, but doing so in person can be daunting for some people. If your symptoms make leaving home difficult, you might prefer reaching out to an online therapist for support. Online therapy platforms like BetterHelp allow you to schedule phone, video, or live chat sessions and attend them from home at times that suit your schedule. 

Studies suggest that online therapy can be effective for treating anxiety and depression—including SAD—in many cases. In one such study, researchers indicate that online cognitive behavioral therapy may reduce symptoms even more effectively than in-person therapy, leading to a greater quality of life for clients. In addition, online therapy can often be more cost-effective than in-office care.

Takeaway 

Spring depression and anxiety are often caused by seasonal affective disorder, a mental health condition that results in depressive symptoms. In the spring, SAD symptoms are often more anxiety-based, sometimes causing irritability and restlessness alongside typical depression symptoms. If you think you might be living with SAD or another mental health concern, reach out to a therapist online or in your area for personalized guidance and support.