By: Dr.Oksana Zhurbich
Getting Through the Spring Blues
By Dr. Oksana Zhurbich, Clinical Psychologist, Kentucky Center for Anxiety and Related Disorders
Photography by Jimmy Cacer
Depression can be a scary thing. Sometimes, it can feel like things are beginning to spiral downhill and a profound sadness creeps in. Activities and hobbies no longer seem pleasant, insomnia and fatigue begin to prevail, appetite changes wreak havoc, feelings of worthlessness or guilt loom overhead, thinking and making decisions become difficult, and thoughts of death may float by. These are all normal symptoms of depression and we usually associate these low emotions with the cold, dreary winter weather. So why do we continue to feel blue when the weather changes into spring and what can we do?
Research shows that anxiety and depression hit high points in April and there are many reasons for this. One reason may be the change in weather that comes with a sense of having no control over the environment. Another reason may be the sudden increase of sunlight which can often cue the body to produce less melatonin leading to getting less sleep. Another reason may be that during the winter months, serotonin (a feel-good chemical in our body) decreases and we roll into spring with less happy chemicals in our system. Whatever the reason is, the important thing is that there are things that you can do. Here are some tips for getting through these spring blues.
Tune into your diet.
Tuning into your diet can help you rebuild the serotonin that was depleted during the winter months. The gastrointestinal tract is the largest producer of serotonin. Through a complex set of steps, serotonin is metabolized from foods that are high in an essential amino acid called tryptophan. These include bananas, pineapples, plums, turkey, and milk. The body also uses tryptophan to make melatonin, which helps regulate the sleep-wake cycle, and uses tryptophan to produce vitamin B3, which is used for energy metabolism. Something as simple as picking up foods high in tryptophan on your next grocery run can be beneficial in combating the spring blues.
Exercise.
Research shows that those who exercise are more cheerful than those who do not. High-intensity exercise releases feel-good chemicals but for most people the real value is in low-intensity exercise that is sustained over time. Depression can cause poor sleep, low energy, appetite changes, body aches, and a higher perception of pain which can all lead to low motivation for exercise. This cycle is hard to break but getting up and moving even a little can help. Five minutes of walking per day (or any activity you enjoy) can soon become 10 and 10 will become 15 and so on. The key is to pick an exercise that you like, something that you’ll want to keep doing, and something that you can sustain over time.
Take action.
Taking action towards feeling better is something that is within your control, no matter how dismal the situation or mood may be. You can take action by following these four steps. First, make a list of activities that are positive for you and that you have either enjoyed in the past, currently enjoy, or something new that you think you will enjoy (take a bath, make cookies with a friend, attend a silent disco or charity event, etc.). Second, intentionally participate in the activity by observing and noticing your surroundings, your senses, thoughts, and how you feel in your body during the activity. After you engage in the positive activity, jot down how the activity affected your mood (note if it made you feel more energized, hopeful, accomplished, proud, etc.). Third, find the silver lining, or something positive, in every activity or situation. Notice and appreciate the positive aspects of everyday things and events and savor the moment. Fourth, take ownership of your own contribution to positive experiences. Taking ownership of positive events in your life is just as important as noticing and appreciating them. You have to believe that you can impact and influence positive things happening in your life even if depression is making it difficult for you to take credit for your role in positive events. By taking ownership of your actions, you can begin to feel emotions such as pride, happiness, success, and optimism.
Get help.
If you have been feeling depressed for weeks at a time or have lost interest and pleasure in nearly all activities, it may be time to seek help. If your child or adolescent has lost interest in almost all activities, is sad or irritable, it may be time to seek help for them. There are many effective types of therapy and medications for depression and many people regain their life back. It is never too early or too late to seek help.
Dr. Oksana Zhurbich is a clinical psychologist at The Kentucky Center for Anxiety and Related Disorders (KYCARDS) specializing in anxiety and related disorders.
If you or a loved one is struggling with anxiety or a related disorder, KYCARDS can offer rapid relief and lifelong change through evidence-based cognitive behavioral therapy.
If you or someone you know is experiencing a mental health crisis, help can be reached 24 hours a day, 7 days a week at the 988 Suicide & Crisis Lifeline. Dial or text 988 from a smartphone or call 911.
