How Mental Health Can Change During the Spring

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Written by Halsey Redman

As the days grow longer and the weather warms up, there’s something in the air that seems to shift. For many, the arrival of spring is a time of renewal, a season that encourages new beginnings and brings a sense of hope. But for others, the change in seasons can also bring about shifts in mental health. Mental health can change during the spring months is essential to managing our well-being and making the most of the season.

The Impact of Spring on Mental Health

Spring is often considered a time of growth and optimism. However, this shift in season can affect people in different ways, depending on their individual experiences, circumstances, and mental health history. Let’s explore some of the ways spring can influence our mental health.

1. Increased Energy and Optimism

For many people, spring brings a significant boost in mood. As the sun shines more brightly, and temperatures rise, there is often a noticeable increase in energy levels. The longer days and warmer weather promote outdoor activities, social interactions, and a sense of freedom that many associate with the season.

• Sunlight and Serotonin: Exposure to natural sunlight triggers the production of serotonin in the brain, a neurotransmitter that plays a key role in regulating mood. This can lead to an improvement in overall well-being and a reduction in feelings of sadness or depression.

• Vitamin D: Spring means more time outside, and with it, an increased ability to absorb Vitamin D from the sun. Vitamin D has been shown to have a positive impact on mood and can help mitigate feelings of depression or anxiety.

• Motivation for New Goals: The spring season is often linked to personal growth and fresh starts. Whether it’s starting a new project, exercising more, or connecting with others, the change in season can inspire people to set new intentions and embrace a more positive outlook.

2. Springtime and Seasonal Affective Disorder (SAD)

While many people thrive in spring, there is a group of individuals who may actually experience a dip in mental health during this time. For those who suffer from Seasonal Affective Disorder (SAD), the shift from winter to spring can bring on symptoms that disrupt emotional well-being.

• SAD in Spring: While SAD is more commonly associated with the fall and winter months, some individuals experience a form of the disorder during the spring or summer. This is often due to the change in environmental factors such as increased sunlight or heat, which can disrupt sleep patterns or increase irritability.

• Symptoms: For those affected by springtime SAD, symptoms may include anxiety, irritability, fatigue, sleep disturbances, or a sense of being overwhelmed by the changes. It's important to recognize these shifts and reach out for support, whether through therapy, support groups, or medical advice.

3. Allergy Season and Mental Health

Another factor that can impact mental health during the spring is the arrival of allergy season. For individuals who suffer from seasonal allergies, the onset of spring can trigger symptoms such as headaches, fatigue, congestion, and difficulty sleeping. The physical discomfort caused by allergies can, in turn, exacerbate feelings of irritability, stress, and anxiety.

• Physical Discomfort: When allergies make us feel unwell, it can be harder to stay active or engage in social activities. This can lead to isolation and lower mood, contributing to feelings of frustration or sadness.

• Sleep Disruptions: Allergies can cause sleep problems, leading to a cycle of poor rest and increased stress. Lack of sleep is closely linked to mood disorders, including anxiety and depression, making it important to manage both allergy symptoms and sleep hygiene.

4. Spring Cleaning and Mental Health

Spring is often associated with the tradition of “spring cleaning,” where people tidy up their homes and declutter their spaces. While this can be a physically demanding task, it can also have a positive impact on mental health.

• Decluttering for Mental Clarity: Studies have shown that a clean, organized environment can help reduce feelings of stress and anxiety. Clutter can contribute to a sense of being overwhelmed, so clearing out unnecessary items can lead to a sense of calm and control.

• Accomplishment and Satisfaction: Completing tasks like spring cleaning can provide a sense of accomplishment and boost self-esteem. For people struggling with low motivation or a sense of being stuck, engaging in these types of activities can be a helpful way to regain a sense of purpose and direction.

5. Socializing and Community Engagement

The warmer weather in spring encourages outdoor activities, which often leads to more socializing and community engagement. For some, this increase in social interaction can be a positive force for mental health.

• Increased Connection: Spring brings people outside, making it easier to reconnect with friends, family, and neighbors. Social connection is a vital part of mental well-being, and spending time with others can help combat feelings of isolation or loneliness.

Outdoor Activities: Whether it’s going for a walk in the park, attending a festival, or simply enjoying a picnic, outdoor activities can improve mood and provide a sense of relaxation and joy. Being active outdoors has been linked to reduced symptoms of depression and anxiety.

How to Take Care of Your Mental Health During Spring

Whether you feel energized by the season or struggle with its effects, there are ways to prioritize mental health during the spring months. Here are some strategies to help you stay balanced and well:

• Get Outside: Even if you have seasonal allergies or struggle with SAD, try to spend time outdoors. Fresh air and sunlight can improve mood and energy. If allergies are an issue, try to manage them with medications or natural remedies to reduce discomfort.

• Maintain a Routine: The change in seasons can disrupt routines. To keep mental health steady, try to stick to a regular schedule for eating, sleeping, and exercising. This stability can help maintain emotional well-being.

• Practice Mindfulness: Spring is a perfect time to slow down and be present. Practice mindfulness techniques like meditation or deep breathing to help manage stress and improve mental clarity.

• Reach Out for Support: If you notice a shift in your mood, whether positive or negative, don’t hesitate to reach out for support. Talking to a therapist or counselor can help you understand and process these changes in your mental health.

• Spring Clean Your Mind: Just as you declutter your home, consider decluttering your thoughts. Journaling, talking with a friend, or reflecting on personal goals can help clear mental space and encourage a fresh start.

Conclusion

Spring is a season of change, growth, and renewal.  It’s important to recognize that this transition can have a significant impact on our mental health. Whether the arrival of spring brings a sense of hope or presents challenges, being aware of how the season affects us can help us navigate the changes with greater resilience. By prioritizing self-care, staying connected with others, and seeking support when needed, we can make the most of this season. 

Self-Harm Awareness Month: Understanding, Supporting, and Breaking the Stigma

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Written by Halsey Redman

March is Self-Harm Awareness Month, a time to reflect on the impact of self-harm and to shine a light on the struggles faced by those who engage in these behaviors. It’s also an opportunity to raise awareness, foster understanding, and reduce the stigma surrounding this topic. In this post, we will explore what self-harm is, why people may turn to it, and how we can all contribute to creating a more supportive environment for those who are struggling.

What is Self-Harm?

Self-harm refers to any intentional injury to one’s body, often as a way of coping with overwhelming emotions, mental health issues, or life stressors. While cutting is one of the most commonly known forms, self-harm can also involve burning, scratching, or hitting oneself. It’s essential to understand that self-harm is not an attempt to end one’s life, but rather a way for individuals to express emotional pain or feel a sense of control over their distress.

Why Do People Self-Harm?

Self-harm can be a complex response to various emotional, psychological, or social issues. Here are some common reasons why people may engage in self-harming behaviors:

• Emotional Pain: Many people who self-harm do so as a way to deal with intense emotional pain, such as sadness, grief, guilt, or anger. It can feel like a temporary release from these overwhelming feelings.

• Numbness or Disconnection: For some, self-harm can be a way to feel something when they are struggling with numbness, depression, or emotional detachment.

• Control: In situations where an individual feels powerless or out of control in other aspects of their life, self-harm may provide a false sense of control over their emotions or physical experience.

• Coping with Trauma: People who have experienced trauma, abuse, or neglect may use self-harm as a coping mechanism to manage the aftermath of their experiences.

• Mental Health Conditions: Self-harm is often associated with conditions like depression, anxiety, borderline personality disorder, and eating disorders. It can be a symptom of a deeper mental health struggle.

The Importance of Awareness

Self-Harm Awareness Month is about much more than just understanding the behavior—it’s about changing the narrative around self-harm and offering support to those who need it. There are many myths and misconceptions about self-harm that can perpetuate shame, silence, and isolation. Let’s work together to break these stigmas.

Key Myths vs. Facts:

• Myth: Self-harm is only about seeking attention.
  

• Fact: While some may feel the need to hide their self-harming behaviors, most people engage in self-harm as a private struggle with deep emotional pain. It is rarely about attention, but more often a way to cope with overwhelming feelings.

• Myth: Self-harm is only a teenage issue.
  

• Fact: Self-harm affects people of all ages, from young children to adults. While it often begins in adolescence, it can persist or resurface at any point in life.

• Myth: People who self-harm are weak or selfish.

• Fact: Self-harm is a mental health issue, and individuals who engage in these behaviors are often battling severe emotional pain. They need understanding, compassion, and support, not judgment.

How to Support Someone Who Self-Harms

If you suspect someone you care about is struggling with self-harm, it can be difficult to know how to offer support. Here are some practical steps to consider:

• Listen without Judgment: If they choose to open up about their self-harming behaviors, listen with empathy. Avoid minimizing their experience or offering unsolicited advice. Simply being there to listen can provide immense relief.

• Encourage Professional Help: Gently suggest that they seek support from a mental health professional, whether it’s a therapist, counselor, or psychiatrist. Therapy can help them explore the underlying issues contributing to their self-harm and work toward healthier coping mechanisms.

• Be Patient: Healing from self-harm takes time. While you can offer support, remember that recovery is a journey, and there may be setbacks. Be patient, understanding, and consistent in your care. Know that there are limits to the amount of help you can provide. If you’re not a professional- it is not your sole responsibility to advise or care for someone. 

• Learn and Educate Yourself: Educating yourself about self-harm can help you better understand what someone may be going through and how to offer more informed support. It also helps you to be mindful of your language and actions, ensuring you don’t unintentionally hurt or alienate them.

How We Can All Make a Difference

During Self-Harm Awareness Month, we all have a role to play in spreading awareness and creating a more supportive, compassionate environment. Whether you are personally affected by self-harm or know someone who is, we can all help reduce stigma and encourage open conversations.

Here are some ways to get involved:

• Raise Awareness: Share information about self-harm and its impact on social media, in conversations, or through community events. The more people know, the more likely they are to offer support.

• Advocate for Mental Health Resources: Support organizations that provide mental health care for individuals who self-harm and advocate for accessible mental health services in your community.

• Show Compassion: Kindness, patience, and non-judgmental support can go a long way in helping someone who is struggling. It may not be easy, but showing empathy and care is one of the most powerful ways to help.

Conclusion

Self-Harm Awareness Month is an opportunity to bring awareness to an issue that affects millions of people, but it’s also a chance to remind ourselves of the importance of compassion, support, and understanding. By opening up conversations about self-harm, we can help those who are struggling feel less alone and more empowered to seek help. 

If you or someone you know is struggling with self-harming tendencies please reach out for support. You do not have to handle this alone. Call (603) 238-3149 or email office@growingrootsllc.com to set up an appointment. If you’re in immediate need of assistance Text HOME to 741741 to connect with a volunteer Crisis Counselor. 

How To Get the Best Night's Sleep

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Written by Halsey Redman

Getting a good night’s sleep is crucial for both physical and mental health. While there’s no one-size-fits-all formula, there are several key habits and practices that can help improve sleep quality and ensure that you wake up feeling rested and refreshed every day. Here’s a guide to getting the best night’s sleep, night after night:

1. Create a Consistent Sleep Schedule

Your body loves routine, and going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally.

• Stick to a routine: Try to go to bed and wake up at the same time each day—even on weekends. This helps strengthen your body’s sleep-wake cycle (circadian rhythm).

• Aim for 7-9 hours: Most adults need around 7-9 hours of sleep per night, though individual needs may vary. Prioritize your sleep needs by adjusting your schedule.

2. Set Up a Relaxing Bedtime Routine

What you do before bed can play a big role in how quickly and how deeply you sleep. A relaxing routine can help signal to your brain that it’s time to wind down.

• Dim the lights: About an hour before bed, reduce exposure to bright lights, especially blue light from screens. This helps your body start producing melatonin, the hormone that regulates sleep.

• Take a warm bath or shower: The rise and fall in body temperature can help promote relaxation and prepare your body for sleep.

• Practice relaxation techniques: Deep breathing, progressive muscle relaxation, or meditation can calm your mind and reduce stress.

3. Optimize Your Sleep Environment

Your sleep environment plays a significant role in your sleep quality. Make your bedroom a peaceful haven that encourages rest.

• Keep it cool: The ideal bedroom temperature for sleep is between 60-67°F. A cooler room promotes better sleep quality.

• Control light and noise: Use blackout curtains or a sleep mask to block out light, and consider a white noise machine or earplugs if noise is an issue.

• Invest in a good mattress and pillows: Ensure your mattress is comfortable and supportive. Your pillow should be the right height and firmness to keep your neck aligned. If this isn’t affordable for you- positioning blankets or pillows to keep your neck aligned will help!

4. Watch What You Eat and Drink

Your diet, especially in the hours leading up to bedtime, can significantly impact your sleep.

• Avoid heavy meals before bed: Eating large, rich meals can lead to indigestion, which may interfere with sleep. Try to finish eating at least 2-3 hours before bedtime.

• Especially, harder to digest foods like nuts, chips and grains.

• Limit caffeine and nicotine: Both caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Avoid them in the afternoon and evening.

• Be mindful of alcohol: While alcohol may initially make you feel sleepy, it disrupts sleep cycles and reduces the quality of your sleep. If you choose to drink, do so in moderation and not too close to bedtime.

• Stay hydrated: Drink enough water during the day, but avoid excessive liquids right before bed to minimize late-night trips to the bathroom.

5. Limit Screen Time

The blue light emitted by phones, tablets, computers, and televisions can interfere with melatonin production, making it harder to fall asleep.

• Turn off screens an hour before bed: Give your mind time to unwind without the distraction of screens. Instead of checking emails or scrolling through social media, read a book, listen to calming music, or engage in a relaxing hobby.

• Use blue light filters: If you must use screens in the evening, use blue light filters or apps that reduce blue light exposure.

6. Exercise Regularly

Exercise can improve sleep quality and help you fall asleep faster, but timing is important.

• Be active during the day: Regular physical activity, especially aerobic exercise, can promote better sleep. Try to exercise earlier in the day, as exercising too close to bedtime can leave you feeling too energized to sleep.

• Avoid intense exercise right before bed: If you’re working out in the evening, try to do lighter, calming exercises, such as yoga or stretching.

7. Manage Stress and Anxiety

Stress and anxiety are two of the biggest barriers to getting a restful night’s sleep. Learning to manage these factors can help promote better sleep.

• Practice mindfulness: Techniques like meditation, mindfulness, and journaling can help quiet your mind and reduce anxiety before bed.

• Write down your thoughts: If your mind races with worries or tasks, try writing them down in a journal before bed to clear your mind and avoid lying awake thinking about them.

• Try relaxation techniques: Breathing exercises, progressive muscle relaxation, or guided meditation can help calm your nervous system and prepare your body for sleep.

8. Get Morning Sunlight

Exposure to natural sunlight in the morning helps reset your circadian rhythm and improves sleep at night.

• Start your day with sunlight: Spend time outdoors or sit near a bright window in the morning. This helps signal to your body that it’s daytime, reinforcing your natural sleep-wake cycle.

9. Seek Professional Help If Needed

If you consistently struggle with sleep despite following healthy habits, it may be time to consult a healthcare provider. Sleep disorders, such as insomnia or sleep apnea, can disrupt your sleep quality, and a doctor or sleep specialist can help identify the cause and offer solutions.

10. Stay Consistent

Above all, consistency is key. While these tips can improve sleep quality, it’s important to stick with them and make healthy sleep habits a regular part of your life. Over time, your body will begin to recognize the cues that signal it's time for rest, and falling asleep and staying asleep will become easier.

In Conclusion,

Getting the best night’s sleep is all about creating healthy habits, optimizing your environment, and making your well-being a priority. By following these strategies—maintaining a consistent sleep schedule, preparing your body and mind for rest, and being mindful of what you eat and drink—you can enjoy better sleep, better health, and a more energized day ahead.

Sleep is essential to living a healthy and happy life, so invest the time and effort to make it a priority every night. Sweet dreams!