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What is spring depression?
Spring depression is not a clinical diagnosis, but a term commonly used in everyday language. The medical term is seasonal affective disorder (SAD), which means that low mood is linked to seasons and changes in light. Seasonal depression is most often associated with autumn and winter, but the transition into spring can also affect well-being. In Sweden, where the difference between dark winters and bright springs is significant, this shift becomes especially noticeable.
Erik Lind, a physician at Testmottagningen.se, explains that the body’s systems for sleep, hormones, and energy need to adapt to new conditions – and this does not always happen without affecting how we feel.
– “Seasonal changes affect the body’s biological systems, and some people are more sensitive to these shifts.”
Why do people feel depressed in the spring?
It may seem contradictory to feel worse when the light returns. But it is less about the light itself – and more about how quickly the change occurs and how the body responds to it.
The circadian rhythm gets out of sync
Light regulates the body’s internal clock, also known as the circadian rhythm. As the days quickly become longer, especially with the transition to daylight saving time, the signals that control sleep and wakefulness change. This can lead to daytime fatigue, difficulty falling asleep, or a sense of being out of balance.
Hormones are affected by light
Light regulates several important hormones in the body. As light increases, the production of melatonin decreases, while neurotransmitters such as serotonin are also affected.
– “Neurotransmitters that regulate sleep and well-being are directly influenced by light, which can cause temporary fluctuations in mood”, says Erik Lind. This can affect both energy levels and mood for a period of time.
The body doesn’t have time to adapt
Spring often brings a rapid increase in light, which can trigger a stress response in the body. When the transition happens too quickly, it can lead to fatigue, restlessness, or difficulty recovering.
Psychological factors play a role
Spring is associated with energy, joy, and activity. If you do not feel this way yourself, the contrast can intensify feelings of low mood. Thoughts that you “should” feel better can in themselves negatively affect how you feel.
Effects after winter
After a winter with less daylight and often lower activity levels, the body may lag behind. Energy levels are not always ready for the rapid transition, which can contribute to spring fatigue.
Symptoms of seasonal depression
Seasonal depression can manifest in different ways. Many people experience noticeable fatigue despite longer daylight hours, a sense of low mood, or lack of motivation. Sleep problems are common, as well as irritability and difficulty concentrating. The symptoms are often milder than in major depression, but can still affect daily life and quality of life.
If you are unsure whether your symptoms are due to seasonal depression or an underlying imbalance, it may be helpful to rule out potential deficiencies. Health Check Fatigue and Energy can give you a clearer picture of your health status and whether there are any nutritional deficiencies or hormonal factors affecting your well-being.
How to feel better as the days get brighter
There are several ways to help the body adjust to spring. By supporting your circadian rhythm and creating stable routines, you can reduce symptoms and gradually feel better.
☀️ Get daylight early in the day
Morning light helps stabilize the circadian rhythm. A short walk in the morning can improve both energy and sleep.
🏃 Stay active – preferably outdoors
Physical activity increases energy and improves mood, especially in daylight.
💤 Prioritize sleep
Try to maintain regular sleep times. A dark bedroom and reduced light in the evening help the body produce melatonin at the right time.
🧘 Lower your expectations of yourself
You don’t need to feel spring joy immediately. Accepting the transition reduces stress.
🥗 Keep your energy stable
Regular meals help maintain steady energy levels and improve concentration.
⏰ Adjust to daylight saving time
Gradually adjust your routines to make the transition smoother.
When should you seek help?
For most people, seasonal low mood is temporary and resolves once the body has adapted to the new light conditions. If symptoms persist for more than two weeks, or are severe enough to affect your daily life, sleep, or functioning, it is important to seek help. Prolonged low mood may be a sign of major depression rather than a temporary seasonal reaction and may require evaluation and treatment.