Spring depression: Signs, causes, treatment

While many people associate spring with warmth, energy, and renewal, for others, it marks the start of a difficult emotional period.

Feelings of sadness, agitation, or mental fatigue can appear without warning, leaving people confused or even guilty about not feeling better as the weather improves. This experience is known as spring depression: a form of seasonal depression that occurs as the days grow longer and temperatures rise.

Though often overlooked, spring depression is a recognised pattern of depressive symptoms, and it's more common than many realise.

For Australians in particular, the combination of climate variation, longer daylight hours, and cultural expectations around spring can have a noticeable impact on mental health.

Is spring depression real?

Yes, spring depression is real and has been clinically observed, although it’s not as widely studied as the winter form of seasonal depression.

It falls under the category of major depressive disorder with seasonal pattern, where symptoms emerge at a particular time of year and improve once the season changes.

HealthDirect, Australia’s government-backed health information service, acknowledges that while seasonal depression most often begins in autumn or winter, some people notice symptoms developing in spring or early summer.

Research into the condition within the Australian context remains limited, though a 2023 narrative review published in the Journal of Psychiatric Research confirmed that seasonal affective disorder (SAD) does occur across various regions of Australia. The review also highlighted the need for more research into seasonal patterns beyond the typical winter onset, particularly in southern hemisphere countries where seasonal shifts differ from northern models.

What does spring depression feel like?

Spring brings an unexpected dip in mood for some people. Energy levels may drop, and tasks that once felt manageable can become draining.

This emotional shift often feels out of place in a season associated with hope and happiness, which can make the experience even more isolating.

Here are some other common symptoms:

• Low or persistently flat mood

• Difficulty sleeping or waking too early

• Irritability, restlessness, or feeling on edge

• Loss of appetite or unintentional weight loss

• Feeling mentally foggy or unfocused

• Withdrawal from social interaction

• Reduced motivation or enjoyment in daily life

Why does spring depression happen?

Spring depression likely results from a combination of biological, environmental, and psychological factors. While the exact cause isn’t fully understood, several theories help explain why some people feel worse as the season changes.

Disrupted body clock and brain chemistry

Longer daylight hours can shift the body’s circadian rhythm, making it harder to fall or stay asleep. This disruption affects mood-regulating hormones like serotonin and melatonin.

A rapid increase in serotonin can cause agitation in some people, while reduced melatonin may interfere with restful sleep.

Environmental changes

Spring often brings heat, humidity, and higher pollen levels. For those sensitive to these changes, physical discomfort and poor sleep can heighten stress and fatigue.

Allergies, in particular, have been linked to lower mood and increased irritability during high pollen seasons.

Social and psychological pressure

Spring carries cultural expectations of energy, positivity, and activity. When someone feels low during this time, the contrast can lead to frustration or self-judgement.

Changes in schedules, routines, or social demands can also add pressure, especially for those already feeling mentally fatigued.

Managing and treating spring depression

While spring depression can be challenging, it is treatable. A combination of practical strategies and professional support often works best.

1. Try to maintain a consistent routine

Sticking to regular sleep, wake, and meal times can help stabilise mood and energy levels. Consistency supports your body’s internal clock, which may be disrupted by seasonal changes.

2. Aim for better sleep

Try to create a dark, cool, and quiet sleep environment. Limit screen time before bed and consider blackout curtains if early morning light affects your rest.

Your sleep hygiene is always important, but it becomes even more important during seasons that bring down your mood.

3. Make time for consistent exercise

Gentle daily movement, like walking or stretching, can reduce stress and improve mood. Choose cooler times of day to avoid heat-related fatigue.

4. Eat balanced, nourishing meals

A steady intake of nutritious food supports both physical and mental wellbeing. If appetite is low, try smaller, frequent meals with a focus on whole foods.

5. Manage allergies early, if you have them

Treating hay fever and other spring allergies can ease fatigue and irritability. If you haven’t done so, speak with a GP or pharmacist about the right options for you.

6. Consider therapy

Psychological therapies, especially cognitive behavioural therapy (CBT), can help shift unhelpful thinking patterns and build emotional resilience through seasonal transitions.

7. Explore medical treatment

If symptoms are severe or long-lasting, a GP or psychiatrist may recommend antidepressants. Medication can help regulate mood-related brain chemistry when other strategies aren't enough on their own.

8. Stay connected

Spending time with trusted friends or family can reduce isolation and provide emotional support. It often helps to let others know how you're feeling, even if it’s just a quick check-in.

Can spring depression be prevented?

It may not always be possible to prevent spring depression completely, but for those who have experienced it before, planning ahead can help reduce its impact.

Being proactive in late winter by gradually adjusting sleep habits, creating a sustainable routine, and paying attention to early warning signs can provide a stronger foundation going into spring. Some people find that tracking mood or sleep in a journal helps them stay aware of patterns.

Environmental adjustments, such as using blackout curtains or limiting early-morning light, can support more restful sleep. Managing allergies early, before symptoms become overwhelming, also helps reduce physical and mental strain.

And of course, staying connected to others and carving out time for rest and reflection can make spring feel more manageable, especially when social or work demands increase.

Final thoughts

Spring depression can be a confusing and frustrating experience, especially when everything around you seems to suggest you should feel better.

But emotional experiences aren’t dictated by seasons, and there’s nothing unusual or weak about struggling during a time that’s often painted as joyful.

By understanding the patterns and seeking timely support, many people are able to navigate this seasonal shift more confidently. Whether it's through therapy, lifestyle adjustments, or simply acknowledging how you feel, support is available and recovery is possible.