So you live in Kentucky and only a few more weeks until spring. Everyone should be happy and feel better about that, right? I think most of us get a sense of relief and hope, and that cognitive energy to bust out of the winter season and get moving. For some, the spring can be a rough time. Depression, anxiety, bi-polar disorder, and relationship issues prevent the spring season from being all that it could be. Following are some reasons that these and other conditions may worsen in the spring, a few resources for you, and some concrete strategies you can implement to help yourself.
So why do people struggle some in the spring when it should be all flowers and sunshine?
1. Sleep
Many times the spring season causes a change in our circadian rhythm .The sun wakes you up in the am, it is difficult to keep a routine, and restlessness all contribute to the sleep problem. Our eating in the winter and spring can affect how much we sleep. Caffeine, napping, undereating, and how much we are moving, all contribute to how much we sleep. Spring likely has an effect on melatonin in the body, which aids in sleep.
Strategies that help are EXERCISE and EATING RIGHT! If you keep moving with the help of a tool like a Fitbit or utilize regular exercise of 45 minutes or more 4-5 times per week, you are far less likely to have sleep problems. Exercise helps you sleep. Exercise helps you eat better. Eating and sleeping adequately can reduce your stress and fight any symptoms you may have. Eating healthy keeps your mind, body, and spirit in a positive place. When your body is well, your mind has a great chance of being well too. Sounds too simple? Give it a try!
The sleep foundation can help here : Sleep Foundation Healthy Sleep Tips
Eating Right For Spring
Here is a good link to read on symptoms getting worse in the spring: Spring Makes Symptoms Worse
2. Spring Fever is Real
Our office has existed for over 15 years now. I can tell you that March to May is our busiest time of the year, always. Bipolar disorder, marital infidelity, depression, and anxiety are the main reasons people call us in the spring. The real causes of spring fever include longer days that produce more sunshine and increased energy, changes in hormone production, sleep cycles, nutrition and diet changes, body needs, and possibly, a lack of self care. When we bust of out winter here in Kentucky we sometimes forget that it takes a little time to get our minds and bodies in shape for yard work, spring cleaning, and for many, an increased workload all the way around. Here are some links to let you know spring fever is real.
Spring Fever
WEB MD-You Give Me Spring Fever
Wiki Spring Fever
Spring Time Bad for Depression
3. Expectations Are High
Sometimes in spring we have been thinking about all the things we should of, could of, would of done if we had lived in San Diego or Florida during our winter days. The reality of being human can set in when we find out that spring has sprung, it is time to get moving, and we don't have the energy or drive to complete our list of high expectations. Many people are disappointed in themselves and these outcomes. Don't worry about it.
Strategies you can use include setting small attainable goals you can feel good about. Work on your list a little at a time. Make goals that regular people can reach with time built in for you to EXERCISE AND SLEEP. Do a mix of things that you enjoy and are healthy for you while completing your responsibilities. If you deny yourself from pleasure too long, that strategy is likely to backfire. Have a good balanced approach. Use a checklist that has 3 sections. One section is for today. One section is for the week. Reserve one part of the list for things your are really wanting to do. Put a vacation or planned fun activities on a calendar. Look up things you might want to do during that time online. Planning, thinking and dreaming are fine. They keep us hopeful.
Tiny Buddha Expectations and Disappointment
Expectations at The Silent Blog
Three Ways Expectations Can Hurt You
4. Allergies
If you live in Kentucky, you know about allergies. Kentucky is known to be one of the worst states when it comes to spring and fall allergies. Louisville is ranked as one of the worst cities in the entire country to live in due to allergies.Many times people are unaware they are being affected. Sometimes the symptoms are less obvious than a runny nose, cough, and cold like symptoms. Many times people are lethargic, grouchy, have headaches, and have cognitive deficits. The allergic affect we have in Kentucky can quickly turn into a sinus infection, bronchitis, ear infections, and other maladies that make us mentally and physically drained. That flower below can cause us some issues!
Get to a doctor. Take a seasonal allergy medication. Some are mild, like Allegra (please get your physician's approval before taking allergy medications) and can be taken everyday. Prescription nose sprays may help, but may also have some cognitive or mood altering side effects. Be careful, but don't suffer! Get help from an allergist if you need it.
Allergy Resources
Pollen Map
How to Beat Spring Allergies by WEB MD
Spring can be a great time in your life. I hope you are feeling well and happy. If you are not, please don't get down on yourself.
1. Get Moving!
2. Sleep Well! Eat Healthy!
3. Make some plans and goals.
4. Keep realistic expectations about what you can do.
5. Treat Seasonal Allergies.
5. Get some help if you need it.
Our offices in Lexington, Richmond, and Frankfort have highly qualified, experienced professionals that can help. Most people wait too long before calling. You can reach all of our offices by calling this number 859-338-0466.
You can contact us through our website here. You can find
your location at this link.
I hope you have a great spring season here in Kentucky.
Paul D. Dalton, MS, LPCC, LCADC
Paul is the owner and a therapist at
Lexington Counseling and Psychiatry-The Offices of Paul D. Dalton. He has provided therapy for over 21 years here in Central Kentucky. His offices provide therapy for adults, adolescents, and children for most mental health and everyday life issues. Psychiatry and medication management are available for adults only. Please visit online at
www.CounselingLexingtonKY.com
