With the arrival of spring, many people expect lightness, inspiration, and renewal. However, not everyone experiences an uplift — for many, spring becomes a period of inner tension, unexplained anxiety, and even panic attacks. As noted by the Baltimore Chronicle editorial team, psychologists and psychiatrists annually record a spike in consultations specifically in March–April. Why does spring cause such emotional imbalance? And what can be done to get through this period gently and without medication? In this article, we’ll explore the main reasons for the springtime aggravation of anxiety and review effective strategies for emotional stability.
Main Reasons for Spring Anxiety Aggravation
Hormonal changes and circadian rhythm shifts
Changes in daylight duration significantly affect hormone levels, especially melatonin, serotonin, and cortisol. During winter, the body adapts to limited light exposure. Spring sunlight abruptly “switches” the body to a new mode, which may not align with internal rhythms.
Unstable weather and atmospheric pressure
March and April are seasons of contrasts: sunny days alternate with gloomy ones, and temperatures can fluctuate by 10 degrees in a day. These swings provoke a physiological response — increased heart rate and heightened sensitivity to external stimuli.
Asthenic conditions after winter
After a long winter period, vitamin levels in the body — especially B group, D, and magnesium — drop. This impacts the nervous system, making a person more vulnerable to stress, and anxiety develops on the background of energy exhaustion.
Increased psychological pressure
Spring is often a time of new plans, expectations, and social pressure. People subconsciously start comparing themselves to others: someone lost weight, traveled, bought a home. This triggers internal anxiety: “I’m falling behind,” “I’m worse than others.”
How to Recognize Spring Anxiety Aggravation
Key symptoms
Spring anxiety symptoms can be both psychological and physical:
- unexplained inner tension
- a lump or tightness in the throat
- rapid heartbeat
- constant worrying
- intrusive thoughts or fears
How it differs from depression
Despite similar manifestations, anxiety is not necessarily accompanied by low mood. A person may be active but constantly “overthinking.” Depression is dominated by hopelessness, while anxiety brings feelings of danger or uncertainty.
Effective Self-Help Methods for Spring Anxiety
Sleep and rest routine
The most important factor is proper sleep. Go to bed and wake up at the same time every day, even on weekends. Avoid gadgets before bed and ventilate your room.
Physical activity
Active movement helps reduce stress hormone levels. Ideal options include nature walks, yoga, swimming, and light jogging. The key is consistency rather than intensity.
Nutrition with a focus on vitamins
Add the following to your diet:
- magnesium-rich foods: nuts, spinach, buckwheat
- vitamin D sources: fatty fish, eggs, sunlight
- tryptophan-rich products: bananas, turkey, milk
Relaxation and Self-Regulation Techniques
Breathing practices
The deep breathing method — inhale for 4 counts, hold for 7, exhale for 8 — stabilizes heart rate and reduces anxiety.
Meditation and mindfulness
Mindfulness practices help refocus on the “here and now.” Just 10–15 minutes daily reduces activity in the brain’s anxiety-related zones.
When to Seek Professional Help
Signs that require expert attention
- Anxiety persists for more than 2 weeks
- Decreased or absent appetite
- Sudden mood swings
- Panic attacks
- Sleep disturbances lasting over 5 days
In such cases, it’s best to consult a psychologist or psychotherapist. Timely intervention helps prevent escalation of the condition.
Comparison of Natural and Medical Anxiety Treatments
| Criterion | Natural Methods | Medical Methods |
|---|---|---|
| Impact on the body | Gentle, gradual | Fast, sometimes with side effects |
| Duration of effect | Long-lasting with regular practice | Often short-term |
| Accessibility | High | Requires prescription and consultations |
| Suitable for prevention | Yes | Mostly used during severe episodes |
| Addiction risk | Low | Sometimes high for certain medications |
Simple Rituals for Spring Stability
- Step into sunlight for 5–10 minutes every morning
- Drink warm tea with mint or lemon balm
- Start a “gratitude journal” — write 3 things each day
- Limit news intake to 10–15 minutes a day
- Spend at least 15 minutes on a hobby or creative task
Earlier we wrote that how to rest properly to avoid burnout.