While some people feel good in the bright spring weather, others experience sadness and lethargy for no apparent reason. When feelings of depression and lethargy persist for an extended period, they may indicate seasonal depression. But why do these symptoms emerge specifically in spring?
Spring blues
With more than a million people in Korea suffering from depression, feeling down, and anxiety, it is becoming as common as catching a cold. Especially in spring, a season associated with excitement and energy, why do people feel even more tired and drained? This is due not only to the drastic temperature fluctuations but also to the sense of new beginnings and societal expectations, which can cause stress, leading to feelings of depression and exhaustion.
How is it different from fall and winter depression?
Fall and winter depression is often caused by changes in melatonin and serotonin, two neurotransmitters in the brain. With less sunlight, melatonin, which regulates sleep cycles, increases, while serotonin, which regulates mood, appetite, and pain, decreases. This often leads to symptoms like increased sleep and appetite. In contrast, spring depression is caused by a disruption in biological rhythms and can result in loss of appetite and weight loss. Excess energy may also lead to impulsive or reckless behavior, requiring caution.
Stress from environmental changes also plays a role
When spring arrives, the increased sunlight can disrupt the hormonal balance of melatonin, which the body has adapted to during the darker winter months. This disruption can throw off biological rhythms and, in severe cases, lead to depression.
Spring sees a higher suicide rate
Spring symbolizes new beginnings and beauty, yet ironically, it is also the season when the highest number of people make extreme choices. According to data from the National Statistical Office, three out of ten individuals make such choices between March and May. This phenomenon, where more people choose extreme measures due to depression in spring, is referred to as the spring peak.
More common in women
Spring depression affects women more than men. Research shows that over 50% of women in their 40s and older experience this, particularly those going through menopause, who may be more vulnerable compared to women in other age groups.
Regular exposure to sunlight helps
Sunlight plays a role similar to that of antidepressants. As spring brings more sunlight, serotonin levels rise, which helps regulate emotions. Increased time spent in the sun boosts serotonin synthesis, potentially alleviating symptoms of depression.
Writing a gratitude journal
Keeping a gratitude journal can help shift focus from negative thoughts to positive experiences, increasing the release of serotonin and dopamine, the hormones associated with happiness and reward. By recording small joys, you can better recognize the positive moments in your day. Since spring depression often stems from anxiety over significant changes, finding stability in small things is crucial.
Eat foods rich in folate
Diet plays an important role in combating seasonal affective disorder. Incorporate foods high in folate, such as nuts, leafy greens, milk, and fatty fish like mackerel, which is rich in vitamin D. Avoid high-sugar foods and carbohydrates like bread and rice, as they can exacerbate depressive symptoms by causing spikes in blood sugar levels.
Avoiding comparisons
With the rise of social media, many people unconsciously compare themselves to others and feel defeated. Constant comparison can lead to feelings of deprivation. It’s important to limit this tendency and instead focus inward.
Organizing your thoughts
Rather than blaming yourself by thinking, “Why am I like this when everyone else seems fine?” Try to accept that you’re feeling down. It may simply be a natural response to seasonal change. Don’t suppress or deny these emotions. If you need time alone, take it—but avoid complete isolation. Start with small goals and take things one step at a time. Don’t overplan; do what you can manage without pressure.
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