Spring fatigue & Co.
- Elodie
- May 10, 2023
The days are getting longer, the sun comes out more frequently (ideally), spring has sprung. However, somehow the energy is not keeping up with these changes for many people. The limbs feel heavy, the body feels weary and weak all the time. Nature is awakening, but all you want to do is go to sleep. A paradox. This blog post was inspired by my own spring fatigue experiences in the last couple of months. The post was intended to go live in April, but my energy said goodbye. Spring fatigue... a term which is commonly used and heard all around at this time of the year. However, do you know what it actually means and what it is caused by?
Springtime lethargy, also known as spring fatigue or “Frühjahrsmüdigkeit” in German, is described as a state of tiredness, lowered energy, or weariness associated with the onset of spring. Almost every 3rd person experiences this kind of fatigue, usually around March or April, at the onset of spring. Spring fatigue us not a diagnosed illness, but rather a phenomenon, initiated by the change of season and is only a temporary mood or physical condition. People with low blood pressure, women, adolescents and weather-sensitive people are most susceptible in suffering from this weariness. Symptoms include most commonly dizziness, irritability, headaches, sometimes joint pain, sensitivity to weather changes and lack of drive. The causes are not yet fully resolved, but two main drivers seem to be widely acknowledged as to play a key role. First is hormone (im)balance. After the usually long and dark winter months, the body’s reserve in serotonin (aka happiness hormone, stress buster & happiness booster) is depleted, as its production depends on (day)light. The lack of serotonin makes it then easy for melatonin (aka the sleep hormone) to have its effect. When spring arrives with its longer days, the production of serotonin increases again, as do the levels of endorphins, testosterone and estrogen. This changeover and readjustment process puts a heavy strain on the body, which results in feelings of weariness and tiredness. Second are the rising temperatures, with which a person’s blood pressure drops, as the blood vessels expand. This is also often accompanied by feelings of drain and fatigue. To counteract on the symptoms of spring fatigue, it is recommended to move your body and have cold showers, to support good circulation. Also, conscious eating with vitamin rich food and or a short nap after lunch help. Eventually try to get outside in the sun (serotonin booster, melatonin buster) and catch some fresh air.
It must not be left unmentioned, that spring fatigue is to be distinguished from seasonal affective disorder (SAD), aka seasonal depression. The latter usually arrives with the onset of fall and early winter (rarely in spring/summer, but in that case, it is known as “reverse SAD”), hence it is also triggered by the change of seasons. The mild version is sometimes referred to as “winter blues”, but in general this condition is not to be taken lightly, as it is a form of depression and therefore a recognized medical diagnosis (DSM-5 “major depressive disorder”). It affects 2–8% of the total population in Europe, depending on where you live. Most vulnerable are younger people, women, people with pre-existing mood disorder or family history, and people living far from the equator (in both directions) and/or particularly cloudy regions. Symptoms include feelings of sadness, lack of energy, loss of interest in usual activities, oversleeping and weight gain, anxiety, feelings of hopelessness or worthlessness and troubled concentration. Again, the underlying causes are not exactly clear, but theories suggest that lack of sunlight, biological clock change (daily rhythm shifts), hormone imbalance (lack of serotonin and boost of melatonin – enhanced by lack of sun), vitamin D deficiency (lack of sun) and negative thoughts (associated with winter) are the main drivers. Treatments include light therapy, talk therapy (e.g., CBT), medication (antidepressants), vitamin D supplementation and spending time outdoors.
One may recognize that both conditions have detrimental effects on quality of life to a bigger or lesser extent and have more or less the same presumed underlying causes. Prevention is therefore of high importance, especially if you find yourself at risk or may have experienced already one or both conditions. So, what can you do? Try to get enough sun- or daylight on daily basis. Even on cloudy days, some time spent outdoors is highly recommended. Ideally your outdoor time is combined with movement, as exercise reduces both stress and anxiety. Even a short walk is already helping. Support your body and mind by eating a well-balanced diet and try to stay engaged in regular activities and see friends. If you find yourself very vulnerable or affected by SAD, you may seek help in advance and talk to a therapist. And last but not least, start your preventive efforts early! Remember: after rain, comes sunshine.