Surviving Spring Vapors: A Practical Guide to Causes and Countermeasures


The arrival of spring brings new beginnings and excitement, but it is also the season of “spring fatigue,” a physical condition that afflicts many people,
At the same time, it is also the season of “spring fatigue,” a physical ailment that afflicts many people.

Factors unique to spring, such as temperature changes and the stress of a new life, affect our bodies and minds.
It is not uncommon for spring fatigue to make it difficult to concentrate at work or to stumble at the start of a new semester.

Why do we get spring fatigue? What are the causes?

Cause 1: Influence of seasonal changes

In spring, our bodies try to cope with “various changes associated with the transition from winter to spring,” and the temperature fluctuations and increased daylight hours that occur during this process can cause stress.

Temperature Changes

  • The difference in temperature between daytime and nighttime that is unique to spring puts a great strain on our body’s thermoregulatory system. As the body tries to adjust to this difference in temperature, the autonomic nervous system may be disturbed, causing symptoms of spring fatigue.
  • The discomfort and fatigue felt when the body’s thermoregulation cannot keep up is one of the typical symptoms of spring fatigue.

Increased Daylight Hours

  • After the vernal equinox, daylight hours gradually increase. This changes melatonin secretion patterns and can easily disrupt sleep rhythms.
  • In particular, the delayed secretion of melatonin at night can reduce the quality of sleep, making it easier to feel tired and less able to concentrate during the day.

Cause 2: Stress of new life

Spring is a season of new beginnings for many people, and the stress of trying to adapt to a new environment and relationships can lead to spring fatigue.

Adjusting to a new environment

  • With the start of a new semester or school year, you will meet new classmates and co-workers. During this time of year, you will need to adjust to new relationships and a new environment, which can be a major source of stress.
  • The anxiety and tension felt during the process of adjusting to a new environment can lead to disturbances in the autonomic nervous system and cause spring fatigue.

Building Relationships

  • Creating new and good relationships requires a lot of care and attention. This can be stressful and cause a loss of physical and mental balance.
  • In particular, the difficulty of integrating into a new group can cause feelings of loneliness and anxiety, which can lead to spring vapors.

Cause #3: Nutritional imbalances

Spring is a season when some people tend to lose their appetite due to changes in biological rhythms caused by rising temperatures and extended daylight hours.
In addition, early spring is a time when new life begins, and the stress of this new life can affect appetite.

Examples of effects of nutritional deficiencies

  • Decreased immunity: Deficiencies in nutrients that support immune function, such as vitamin C, vitamin D, and zinc, can lead to seasonal spring allergies and increased susceptibility to colds.
  • Increased Fatigue: Deficiencies in iron and B vitamins are the main factors that reduce the efficiency of energy production and make people more tired. These nutrients are especially important at this time of year, when the body is trying to adjust to a new environment and rhythm of life.
  • Loss of Concentration: Nutritional imbalances can also affect brain function, causing poor concentration and memory. Deficiencies in nutrients that support brain health, such as omega-3 fatty acids, can also affect academic and work performance.

Spring is a season of new beginnings and also a transitional period as our bodies and minds try to adapt to a new environment. Nutritional imbalances during this time are one of the factors that can make such an adaptation process difficult.
Whenever you experience a loss of appetite or lack of certain nutrients, consciously reviewing your diet and making an effort to maintain a well-balanced nutritional intake is the key to preventing springtime illnesses and living a healthy life.

Countermeasures for spring fatigue

Countermeasure 1: Review your lifestyle

Keeping a regular lifestyle is the basic principle to prevent spring fatigue.

Regular lifestyle

  • Regular wake-up and bedtime: Try to wake up at the same time as possible, including weekends. This will help stabilize your body clock and make it easier to get a good night’s sleep.
  • Manage your phone, computer, and other electronic devices: Avoid using your phone, computer, games, or other electronic devices one hour before bedtime. Instead, incorporate activities that promote relaxation, such as reading or light stretching.

Improve Sleep Quality.

  • Create a relaxing environment: Keep the temperature in your bedroom within a comfortable range (generally 16-20 degrees Celsius) and create a relaxing environment by burning aromas with good scents.
  • Use light-blocking curtains: By completely darkening the room, you can stimulate the production of melatonin and get a deeper sleep.

Moderate Exercise.

  • Morning walk: A morning walk promotes the secretion of the happy hormone serotonin, which has many benefits, including stabilizing mood, improving sleep quality, and enhancing concentration.
  • After lunch: A light walk after lunch not only aids digestion, but also helps prevent afternoon drowsiness.
  • Stretching between desk work: Stretching your entire body once an hour to improve blood flow is a good idea.

Countermeasure 2: Nutrition

A well-balanced diet and proper hydration are essential to prevent spring fatigue.

Balanced diet.

  • Active intake of spring vegetables: Vegetables that are in season in spring are rich in vitamins and minerals that energize the body. For example, asparagus is rich in aspartic acid, which helps relieve fatigue, and arugula is rich in iron.
  • Protein intake: High-quality protein is an important nutrient that builds the body’s foundation. Consume a good balance of chicken, fish, tofu, etc.

Don’t forget to stay hydrated!

  • Set a target fluid intake: Aim for a fluid intake of 30-35 ml per kg of body weight. For example, a person weighing 60 kg needs about 1800-2100 ml of fluid per day.
  • Herbal tea or water with fruit: If pure water alone does not satisfy you, you can incorporate water with slices of lemon, mint, or cucumber added, or caffeine-free herbal tea. Do not gulp down sugary soft drinks or juices by mistake.

Countermeasure 3: Relieve stress through relaxation.

Stress reduction is not limited to spring, but it is a very important part of target management.
By incorporating stress reduction into your lifestyle, you can prevent spring fatigue.

Examples of relaxation and stress reduction

  • Deep breathing: Just a few deep, long, conscious breaths throughout the day will activate the parasympathetic nervous system and lead you into a relaxed state. Simply repeating this simple action of taking a deep breath in and slowly exhaling over time can help to relieve tension in the body and mind.
  • MEDITATION: A daily meditation practice is effective in reducing stress levels. A few minutes in the morning or before bedtime can help you begin and end your day peacefully.
  • Yoga: A combination of yoga poses and breathing can work on both the mind and body to help reduce stress. Beginner classes and online yoga videos can help.
  • Hobbies: Hobbies can enrich your mind and help you forget about stress. Find an activity you truly enjoy, such as reading, painting, listening to music, fishing, or snowboarding. Finding a hobby that suits you will enrich your life.


  1. H.K.: “I started to take a short walk every morning before commuting to work. I especially recommend going to the park in the spring because of the beautiful cherry blossoms and fresh greenery.”
  2. N.A.: “I used to feel dull in the spring, but after reviewing my diet, I feel my constitution has changed. I have been eating a lot of fruit for breakfast and a vegetable-based menu for dinner.”
  3. R.U.: “I started yoga to combat spring fatigue, but now it has become a part of my life. Thanks to yoga, my mind and body have become more flexible and I feel less stressed. In particular, I have found that being aware of my breathing has helped me to regain a sense of calm.”
  4. M.Y.: “I started gardening as a new hobby, and I feel that it has helped me to combat spring fatigue. Watching plants grow is nice and calming.”
  5. S.T.: “I used to suffer from spring fatigue every year, but on the advice of a friend I started trying herbal teas. I especially like the blend of chamomile and lemongrass. I drink it every night after dinner and I sleep better. I’m surprised at how easy it was for me to get rid of my spring fatigue.”

Prevent spring fatigue

Spring fatigue can be prevented or improved by taking appropriate measures.
Let’s enjoy the coming of spring with energy and vitality through a regular lifestyle, a well-balanced diet, moderate exercise, and mental and physical stress management.
Everyday small efforts will lead to a life free from spring fatigue.

Have a good life!

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