Wondering why everyone else is looking forward to the change in season, but you’re missing a spring in your step? You might be experiencing seasonal affective disorder (SAD).
When we think about SAD, we tend to think about the winter months. The short days, cold weather and post-Christmas blues can all take a toll on our mental health. Spring, on the other hand, with its warmer temperatures and extra hours of daylight, is usually associated with feeling optimistic. But did you know that SAD isn’t exclusive to winter? Some people find that it’s the transition into spring that can trigger mental health issues.
There are different reasons why this time of year can be a struggle for some people, but here’s a few of the more common ones:
Symptoms of SAD
Not everyone who experiences seasonal affective disorder will have the same symptoms and, like everything, there’s a scale of severity. Here are some signs that you might be experiencing SAD:
Sometimes, seasonal affective disorder can trigger suicidal thoughts. If you’re repeatedly thinking about taking your own life, it’s important to seek mental health support. If you want someone to talk to now, Samaritans helpline is open 24/7. Call for free on 116 123.
If you’re actively planning to carry out your thoughts, make an emergency appointment with your GP or call 111 now and let them know how you’re feeling.
How can you beat the spring blues?
Firstly, just acknowledging that you’re struggling and looking at how you can support yourself is already a step in the right direction, so take a moment to recognise that. Here are some things you can do to help you cope with the transition into spring - try them out and see what works for you.
When everyone around you seems to be looking forward to spring days, it can lead you to question yourself and ask “what’s wrong with me?”. Remember, we all react to things differently and it’s okay not to be okay. Talk to yourself like you would talk to a friend and focus on the things that make you feel good.
Getting a good sleep can do wonders for your mental health. Sleep helps us to regulate our emotions and stabilize our mood. When we don’t get enough sleep, we can feel irritable, stressed and generally low. Improving your sleep hygiene can help you to get a better rest - here’s a few things we’d recommend doing:
Self-care is always important, but when we’re feeling down or out-of-sorts it can make a huge difference. Essentially, self-care just means anything that prioritises your physical and emotional wellbeing.
Think about what kind of actions or activities make you feel good. It might be having a solid routine, doing something relaxing (like having a bath or watching a film) or something energising (like being around your friends or playing sports). As long as it’s something that makes you feel good, it will help to lift your mood.
It sounds simple, but don’t underestimate the power of the great outdoors. Not only can spending time in nature boost your mood, but it can also increase your vitamin D supply. Vitamin D boosts our serotonin levels (the feel-good hormone) which might be low after dark winter days where we don’t get as much sunlight. Go for a walk or jog to feel the additional benefits that exercise has on your mental health, or if you’re not able to do this, you could sit outdoors or do some gardening.
When we’re feeling low, we need our people around us. Sometimes when you’re depressed, you can worry about being a burden or dragging others down with you, but actually, the people who care about you will want to know what’s going on so they can support you. Make sure that you spend time with friends and family and talk to them about how you’re feeling. Read our tips for talking about your mental health.
Have you ever heard the phrase ‘tidy house, tidy mind’? When we feel organised, this can help us to feel calm. So, the act of cleaning and decluttering can decrease your stress levels and help you to feel more on top of things, which can help to boost your mood.
If you’re struggling to manage your mental health, make an appointment with your GP or a mental health service to get some support. Cognitive behavioural therapy (CBT) is an effective treatment for mental health issues like SAD and can help you to approach the season more positively.
At ieso, we offer typed CBT with online appointments that you can join from your home. Not only does this make it easier for you to fit therapy around your life, it’s also a good option if you struggle with social anxiety as there’s no face-to-face contact (although we can offer video calls in some areas if you’d prefer). Find out more about CBT with ieso.
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