I have worked with quite a number of clients as a therapist; many have been surprised because they experience bad moods during spring, when flowers start to bloom, and summer days are longer. Despite the image of spring as a rebirth and a promise of better things to come, this season can turn to be a rather traumatic one, bringing down depression, anxiety, and even exhaustion to many individuals. Also referred to as Spring Depression or Spring-Onset Seasonal Affective Disorder (SAD), the situation is not uncommon as most people would suspect. It is also emotionally confusing when everything around seems to come alive and internally one is aloof, depressed, or overloaded.
Clinically, an imbalance of emotions may be caused by varying degrees of exposure to light and a fluctuating balance of hormones, distorted sleeping patterns, and even increased social demands during the period. That is, you are not alone when you feel irritated by the change of seasons and grumble about your mental health. And it is not useless to find ways to feel better. These are four realistic ideas that actually work, and are recommended by therapists ourselves.
Respect your Emotions Judgement Free
There is a social pressure, which comes with spring, to be jovial, busy, and fruitful. Bright advertising and discussions of spring cleaning and vacations are among the factors that put a slight compulsion on the people to feel uplifted. However, when you are struggling with depression or anxiety, this pressure might seem lonely and demoralising. Just to be a therapist, one of the initial things that I ask my clients to do is to give room to their emotions without being judgmental.
It does not mean you should get out of it because the sun is shining. Your psyche requires your attention and treatment, no matter what season. Name it, feeling Buffett said. It can be sadness, irritability, anxiety, or numbness you feel; it still helps in understanding what emotion you experience, and you gain control. Journaling can be very useful. Spend ten minutes every day, writing down freehand on how you feel.
With time, this habit can shed some light and patterns and triggers, which provide an insight on what is really happening beyond the surface.
In addition, talk to yourself the same way you talk to a close one. You would not condemn another person because he or she is feeling down, so you must be capable of not doing it on yourself. It is important to keep in mind that emotions are messengers and not enemies. Rather than opposing them, take time and listen as to what they may be conveying to you.
Set Up a Kind, Routine Habit
Depression and fear are the two situations that usually cause the usual allotments to seem intimidating. The mornings might be burdensome and even the simplest obligations can be hard. A soft structure, the combination of a daily routine that introduces stability but not rigidity, is one of the measures that can be adopted. It is especially useful in spring, where longer days may interfere with your inner rhythm and overrule your regular routine.
Start small. Start with having a regular wake-up and bedtime, extend it to the weekend, too.
Making sure that you regularise your sleep pattern can impact your mood, concentration and energy. Try to add gentle habits throughout the day, for instance walking during morning or evening, mindfully having a cup of tea or coffee, or a few minutes of journaling for addressing your feelings. These pole points make your day flowy and meaningful.
One of the good suggestions that I use in therapy is the one-third rule. Categorize your day to make it balanced into three equal parts: something that will feed you (doing something productive, such as working or shopping), something that will sustain you (resting, meditating), and something that will make you feel good (music, reading, and relating to another person). This format will allow your vitality to be distributed in a fashion that is conducive to your emotional well being, as opposed to depleting it.
In addition, do not forget about the role of food and hydration. There is a great connection between mood and nutrition. It is important to have balanced diets at specified times regularly and to drink a lot of water. It is not about being perfect, it is about consistency.
3.Watch Out the Spring-specific Triggers
Different seasons have differing mental issues. During spring, some triggers might contribute towards a mood disturbance in a way which is usually not noticed. As an example, the more daylight shines, the later the production of melatonin may come, resulting in bad sleeping and inhospitable moods. Increase in pollen can cause development of allergies that have been noted to elevate cases of depression. And the pressure to be a more social being and people sometimes feel that they should get out more and the social anxiety can be accentuated.
As a therapist, I would remind the clients to note the effect of such seasonal changes on them. Are you experiencing more trouble sleeping at night? Do you become stronger when your allergies act up? Are you suddenly getting tired after social events? The first step in dealing with them is actually becoming aware of them.
In case allergies are interfering with your sleep or energy, talk to your healthcare provider on what can be done to help you. Wear dark blinds or have sleep masks in your room to avoid the prolonged daytime. Establish relaxation before bed rituals to tell your brain that it is time to relax. This can involve some dimming in lights and switching the screens off one hour before going to bed, or soothing odors such as lavender.
It is also alright about putting limits on the social interactions. You do not have to attend all the picnic or outdoor parties. Plan to take part only in the activities that are life-giving, and learn to say no to those which feel too much. One thing that is important (and self-care), is to be conscious about protecting your energy. This is critical in the springtime when you might be getting overstimulated.
4.Put Movement and Nature as Mild Therapy
Intentional but not demanding interactions with movement and nature can be one of the best and easily available tools to deal with depression and anxiety during spring time. When you feel depressed or stressed, then the thought of forceful exercise can be repelled. Rather, think about simple body movement exercises such as walking, stretching, or yoga.
Flow Wise, movement does not have to be intense to do effective work. A short 15-minute walk in some quiet neighborhood or park will form your nervous system, lift fogs in your thought process, and restore a stable mood. Studies have revealed that even a short contact with nature in even minute quantities, can alleviate symptoms of depression and anxiety to a very significant extent. Put your headphones on and listen to something relaxing, or read an audiobook on the way. You can also use this time and practice being mindful, focus on colors and textures and sounds surrounding you.
In case spending time outdoors feels too much, then you can begin by attracting the outdoors to you. Open the windows, bring some plants in your environment, or sit at a sunlit window and spend time reading your favorite book. It will aim to reconnect with the environment in a positive manner with the aim of doing this gently and in a safe manner.
As far as clients have the problems with motivation, I frequently suggest one of the methods known as behavioral activation. It is to do easy, enjoyable things even when you are not in the mood at first, because positive behavior is likely to ignite the positive feelings. Such external interaction or any movement whether large or small can result in a large shift in emotions with time.
To sum up,
Are you not feeling very joyful during spring? Do not worry; your feelings are very real. The fact that the world is bright does not give you any reason to be bright. The fact that there exists seasonal depression, anxiety and emotional instabilities make these conditions real and they should not be met with shame but care.
You are not able to cope with it all by yourself. Counseling may provide a warm environment in which to find a way to deal with these seasonal changes and help formulate a plan to meet your needs. Asking for help is dangerous, it is difficult and not disgraceful.
The timeline of emotional adjustment can not always correspond to the calendar, however, with purposeful attention, conscious routine, and thoughtful attentiveness, we can become more anchored even during spring, when storms come unawares.