Therapist Take Thursday: Sreela Roy-Greene On Springtime Anxiety

Spring is a time of significant change in many cultures. Each year, spring festivals around the world celebrate newness, growth, rebirth, and joy. However, for those who struggle with anxiety during this time, spring can bring about fear, sadness, and worry in place of joy. Below, explore common causes of springtime anxiety and discover advice from licensed BetterHelp therapist Sreela Roy-Greene on navigating symptoms and challenges for this week’s Therapist Take Thursday.  

Why spring can affect mental health

Spring can be seen as a season of renewal, but it can have a more complicated effect on mental health than some may expect. For many people, the seasonal shift brings genuine relief; for others, it can introduce mental health challenges that may be easy to overlook.

Seasonal shifts and mood changes

Our mental well-being can be closely connected to our environment. Longer daylight increases serotonin activity and production, more sunlight helps regulate sleep-wake cycles, and warmer weather invites movement and connection. Many people thrive in these conditions, experiencing improved mental health after the winter season.

But that is not always the case. Changes in sunlight exposure, weather, routines, and even seasonal allergies can influence our immune system and how we feel. Seasonal changes can also change the circadian rhythm, the body’s internal clock, which can affect our sleep patterns, melatonin levels, and overall mood balance. 

The connection between spring, anxiety, and depression

When the days grow longer and the temperature begins to rise, many people may welcome the change after a long, cold winter. For some, however, spring may mark the beginning of mental health struggles such as anxiety and depression.

Spring-onset seasonal affective disorder

Depressive symptoms during the spring and summer months may be known as summer-pattern seasonal affective disorder (SAD) or summer depression. 

The winter blues that may come with SAD and spring SAD may share a name, but they can feel very different. People with either form of SAD can experience symptoms of depression, such as feelings of hopelessness, irritability, or worthlessness, changes in appetite, or decreased energy. However, people with winter-pattern SAD can also experience: 

• Oversleeping
• Overeating that may lead to weight gain
• Social withdrawal

On the other hand, people with summer-pattern SAD may experience: 

• Trouble sleeping
• Poor appetite that may lead to weight loss
• Restlessness or racing thoughts
• Anxiety
• Aggressive behavior

Other factors: Social pressure and self-consciousness during spring

Some people may feel motivated to make significant changes in spring. When the weather starts to warm up, many people may want to get outside, start a new exercise routine, or engage in other outdoor activities. If your family and friends are motivated to make these changes or if you’re seeing people talk about making fresh starts on social media, it can create pressure to make changes that you may not feel comfortable with.

Warmer weather may also influence people to flock to destination spots like beaches and national parks. For people with body dissatisfaction, these settings can cause self-consciousness as they worry about how they appear to others when wearing less clothing, such as shorts or a swimsuit.

Who may be most affected by springtime anxiety

While seasonal mood shifts can be common, certain groups can be more vulnerable to anxiety and depression during these transitions. Some people who may be more likely to be affected by SAD or springtime anxiety may include: 

• Those who have another mood disorder, like bipolar disorder or major depression
• Those with a family history of SAD or other forms of depression
• Those who live farther north of the equator, where there is less sunlight
• Those who live in cloudy areas
• Those between the ages of 18 and 30

Advice from licensed therapist Sreela Roy-Greene on coping with springtime anxiety 

In her weekly "Therapist Take Thursday" video, Sreela Roy-Greene discusses the phenomenon of spring anxiety. She offers several pieces of advice, including the following. 

Take responsibility for your own actions and mental health journey 

Roy-Greene starts her video by stating, “Spring is a time for change, but that change can bring about expectations to accomplish more. What will others say? What will others think? What if this isn’t enough?” People can worry about any combination of factors that others might judge them for. One person might be worried about going out in a sundress, while another might be worried their parents won’t accept their new job. 

These fears are natural, but Roy-Greene recommends focusing on yourself. She says, “Ultimately, it is your goal to work on that which will bring about positive change in your life. Even better, if you are feeling good about this change, then it will make you feel more effective in other areas of your life.” Try to remind yourself that you are responsible for the outcomes in your life, and that no one else can make your life work out as you want it. 

Remember that most people aren’t fixated on the actions of others 

Although it may seem that everyone is watching your life and the decisions you make, people may not be thinking of you in a critical way as often as you might think they are. Roy-Greene recommends asking yourself the following question: “Do you spend that much time thinking about others? If you do, then maybe it’s time to focus back on yourself. If you aren’t spending that much time thinking about others, then maybe that’s a good gauge for you to move forward.” 

Changing your lifestyle to improve your mood and mental health 

Lifestyle changes are also often recommended to help address anxiety symptoms in the spring. Below are a few self-care practices and coping skills to consider: 

• Mindfulness: Research suggests that mindfulness may significantly reduce anxiety, stress, and depression and improve mental well-being in adults. 
• Physical movement and exercise: Exercise may help improve stress resilience as well as mood. 
• Nourishing eating: Eating nutrient-dense foods as often as possible may help you stay balanced.
• Spending time with loved ones: Having strong social connections can benefit mental health and overall well-being.
• Journaling: Journaling about your anxiety can give you an external outlet for it, which may help reduce rumination.
• Sleep hygiene: Regularly getting good sleep may help reduce anxiety. 

Therapy for springtime anxiety or depression

Therapy is often recommended to treat anxiety that is disrupting daily functioning. This level of evidence-based care may be beneficial if you are experiencing symptoms that interfere with your ability to function in daily life.

That said, you can talk to a therapist to receive emotional support and gain new strategies to cope with your symptoms, even if you do not have a diagnosable mental illness. A therapist can also help with common springtime challenges, such as transitional anxiety, relationship conflict, and navigating life changes. Speak to a mental health professional for personalized advice about treatment for your specific symptoms.

Online support options 

Therapy is often a helpful support option for people with springtime anxiety, but it can be challenging to find in-person support in some areas or on a budget. In such cases, online therapy through a platform like BetterHelp may be a more convenient option. Through this type of online platform, you can get matched and then meet with a therapist remotely via phone, video call, and/or in-app messaging. 

Online therapy for anxiety may be more affordable than traditional in-person therapy, with or without insurance. In many states, some therapists on BetterHelp may be in-network with certain insurance plans. Coverage depends on your plan, provider, and availability. When sessions are covered, members typically pay an average copay of about $23 per session. For those without insurance, our flexible subscription model remains an option for quality care from our extensive therapist network, with subscriptions priced at $70-$100/week.

Research indicates that online therapy may often be an effective treatment option for springtime depression and/or anxiety. For example, in one meta-analysis that examined 17 studies on internet cognitive behavioral therapy (CBT) for depression and anxiety, researchers suggest that online interventions were often more effective or as effective as in-person therapy.