It is springtime! And all of us collectively took a deep breath of appreciation. Here in Macon, Ga – Pacifica Counseling’s home base (GO BEARS!), spring is in full bloom. We recently celebrated the annual Cherry Blossom festival. As a working mother of 2 that is out of the house Monday through Friday, it goes without saying how excited we were to dive into the weekend fun. With both children in tow, we spent a lovely weekend walking through the festivities. From cotton candy to arts and crafts, we passed the hours laughing and enjoying the day. During the day, I could not help but notice the utter peace that was in the air. Do not get me wrong, 2 kids under 4 years of age and half of the city out and about with their families created some noise! Yet, even in the midst of the chaos, people were walking around with an ease that honestly brought a few tears to my eyes.
Let me explain the tear part. While most people in my life are aware that I tend to cry pretty easily (something I always validate to clients is not a weakness but can be a strength to feel so deeply), the feelings coming up for me during this ideal spring day were filled with mixed emotions. I hold in tension the joy that was surrounding me with the sadness of the season as well. It is common knowledge that Wintertime brings about bouts of sadness and depression, especially with the complex feelings that the holidays can bring. What is not commonly explored is the effect that spring time can have on several people. Individuals living with severe mental illness (severe depression, bipolar disorder, types of psychosis, etc) can experience just as much distress during the spring months. Several studies cite how symptoms of mental illness increase during warmer months and refer to under the colloquial term “spring fever”. Environmental and psychological factors are commonly attributed to this “fever”. Let’s explore 2 main features along with ways to protect yourself and/ or help those around you cope more effectively.
1. “Waitin’ on the world to change…” or stop changing!
Any type of change or shift in routine can have great impact on our physiology. Humans, along with other organisms, adapt to a 24-hour cycle. This is evident by the presence of our circadian rhythm and the associated hormonal fluctuations to assist in biological processes like sleep and hunger. Bear with me, I tend to get passionate about neurophysiology, but I do promise this has a point! With shifts in light exposure, whether it be from the time change effects on how much we see the sun or the rapid shift of the sun being more present in the earlier months of the year than the latter months, there is an accompanying change to these necessary biological processes. We go through the same changes every year with daylight savings and exposure to sunlight, yet humans are creatures of habit and our body reflects this. These shifts, although may seem minor, impact individuals sleep patterns and consequentially can change mood presentation. With the constant change in our environment, the human living with mental health challenges and illness is constantly having to adjust and re adjust schedules. For individuals with no prior mental health history (ugh, I have always found this term problematic but will use it begrudgingly to assist in this point), changing times of sleep and eating is frustrating; let alone if you are living with some form of mental illness, the constant change can be triggering and stressful and add more complications to an already challenging time. What can we do? Well, besides forever complaining about the yearly time change laws (I WILL NEVER STOP), we can implement a routine that withstands – as best as possible – the constant shifts environmentally. One thing I focus on in therapy is to attack this routine and topic as part of the new year initiative (before things change) to help prepare. The simple, constant, and expected routine of waking and going to sleep at the same time, getting 30 minutes of sun exposure, and drinking lots of water are all EASY things to maintain even during stressful changes. Doing these things regularly not only have positive physical health benefits, but also give us a sense of purpose and accomplishment. YAY YOU!
2. Expectations and their ugly lies
Springtime events (I see you Cherry Blossum), birds chirping in the air, spring break for kids… this time of year carries with it an expectation to have fun and feel “lighter” as the weather becomes hospitable. Unfortunately, mood does not preform well or in healthy zones when the person is feeling pressured or “wrong” for how they feel. Living with depression or bipolar disorder, for example, can create feelings of hopelessness and meaninglessness that surpass the impact of a “sunny day”. With constant media pressure to “get out and about” or the sidewalks filled with moving bodies can add to an individual’s negative cognitive distortions on themselves. For example, if I have depression and constantly feel like I have no energy and like an outcast, the expectations to engage socially more in the springtime and/ or the difficulties to connect with others can worsen the already high levels of anxiety and feelings of isolation. Practicing self-kindness, connecting with a therapist in this time, and engaging in activities that challenge those negative beliefs (still going outside even when every cell in your body is screaming at you, journaling about mood and ways you were resilient that day, etc) can assist in working through these rough patches.
Whether you adore this time of year, or find it especially isolating and triggering, you are not alone in your journey. Take time to reflect on what this season HAS meant for you, what it means for you today, and what you WANT it to mean in the future and moving forward. You deserve it.
_Dr. H
