With the arrival of spring, some people find themselves battling fatigue, irritability and sleep disturbances rather than feeling re-energised. Although the term 'spring fatigue' is widely used, it is not recognised as a medical diagnosis.
'Spring fatigue is not a diagnostic entity – people know it mainly from everyday experience,' says Alexandra Frolkovicova, a general practitioner, dietician and psychotherapist at the ProCare Polyclinic in Bratislava.
Whether it occurs, and how intensely, depends on several factors, including age, overall health, lifestyle, sleep quality and the ability to rest. 'Healthy individuals are generally less susceptible than those dealing with existing health issues,' she explains.
Most people are familiar with the usual explanations. Winter diets often lack fresh fruit and vegetables, and physical activity tends to decline. Together, these factors can contribute to feelings of lethargy.
But the explanation runs deeper. 'It's not just about a lack of sunlight,' Frolkovicova says. 'Spring fatigue is also an adaptation issue. Increasing daylight alters hormone production, particularly melatonin, as well as neurotransmitters such as serotonin and dopamine. This can lead to temporary sleep disruption and irritability.'
The role of the mind
Fatigue and exhaustion are also common symptoms of depression and anxiety, both of which can fluctuate with the seasons.
For some, psychological difficulties intensify in spring, prompting them to seek professional help. 'It may be that spring is the moment when someone decides to consult a psychotherapist or psychiatrist – and that is a sensible step,' Frolkovicova adds.
Feelings of exhaustion may also reflect longer-term strain. In many cases, what appears to be 'spring fatigue' is simply the point at which accumulated stress becomes overwhelming.
'Someone who has been overworking for months or even years may simply reach their limit – and it happens to coincide with spring,' she says. Prevention, she emphasises, is crucial. Those who feel they are heading towards burnout should seek help before the situation escalates.
Listening to the body
Persistent symptoms should not be ignored. If fatigue, sleep problems or digestive issues last for several weeks, it is important to take them seriously.
Frolkovicova advises that ongoing nausea, heaviness or stomach pain should be assessed by a gastroenterologist. Similarly, sleep disturbances that persist despite non-pharmacological measures warrant specialist attention.
She cautions against relying on sleeping pills or anxiolytics. 'People can develop dependence, particularly on anxiolytics, which can be dangerous for overall health,' she says. Long-term use may also contribute to various pain syndromes, which patients do not always recognise as a consequence.
By contrast, she notes, antidepressants are often misunderstood. 'Unlike anxiolytics, they can support natural sleep, are not addictive and can be used long-term without major side effects. For sleep disorders, they are often a better option.'
How to avoid exhaustion in spring
According to Frolkovicova, prevention begins long before spring arrives. Maintaining a balance between activity and rest throughout the winter months is key.
Regular exercise, ideally outdoors, should not be neglected. She also recommends year-round cold exposure to build resilience. 'You don’t need to immerse yourself in ice water – alternating hot and cold showers can be very effective,' she says.
Diet is equally important. 'Many people neglect vegetables, fruit and fresh greens in winter,' she notes. For those looking for a simple approach, she suggests eating a daily portion of leafy greens and at least one pepper to replenish folic acid and vitamin C, which are often lacking after the colder months.
Fresh herbs such as parsley, basil and dill should also be a regular part of the diet, providing beneficial phytonutrients.
Equally important, she adds, is maintaining social connections and making time for activities that bring fulfilment. 'Building a strong social support network and paying attention to the spiritual dimension of life are just as important as physical health,' she says.
In this sense, so-called spring fatigue is not an illness but a signal – a sign that the body is adapting to change or that something has been lacking over a longer period.
If these signals are not ignored, and a balance between effort and rest is restored, spring need not be a time of exhaustion. On the contrary, it can become a natural opportunity to reset.