How to avoid a bipolar disorder relapse in spring: 5 helpful tips

1. Watch for early signs of hypomania.

During spring, many people feel a surge of energy — they want to socialize more, start new projects, sleep less, and be more active. However, for individuals living with bipolar disorder, this burst of energy can sometimes signal the onset of hypomania. For example, if you suddenly start waking up at 5 a.m. without an alarm, feeling full of energy, even though you previously struggled to get up at 8 a.m., this might be a warning sign. Be especially cautious if this comes with a reduced need for sleep, increased confidence, irritability, or impulsive actions — like unplanned purchases or abrupt decisions.  At such times, it is extremely important not to withdraw into yourself. An open conversation with a loved one or a specialist can be the first step towards understanding the changes in your condition. To share your observations means to give an outsider a more objective view of the situation.  This is especially valuable because timely recognition of hypomania allows you to take the necessary measures more quickly. If you do not delay treatment, you can start taking medications (for example, Lithium Carbonate, Quetapel, Abilify, Respidon) in time to stabilize the condition and help you return to your normal rhythm of life.

2. Practice self-soothing techniques.

Another helpful tip for avoiding a springtime relapse is to regularly practice self-soothing techniques. One of the simplest and most effective is the grounding exercise where you name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This technique helps bring you back to the present moment and quiet intrusive thoughts. Simple body-based practices also work well — like massaging your neck, taking a contrast shower, or doing slow stretching. The key is to do these exercises consistently, even when you feel stable. Self-soothing is not just an emergency tool — it’s a way to prevent emotional swings. And the sooner you start making these practices part of your daily routine, the more control you’ll have when your mood starts to shift.

3. Eat more seasonal fruits and vegetables.

This is not only good for your physical health but also directly impacts your brain by improving mood and reducing anxiety levels. Seasonal produce is rich in antioxidants, B vitamins, magnesium, and Omega-3 fatty acids — all of which help the nervous system cope with stress. For example, spinach and leafy greens are high in folate, which may help reduce symptoms of depression. Fermented foods like sauerkraut also positively affect the gut microbiome, which — as research shows — is closely linked to mood. So instead of processed foods or random snacks, try to include more springtime offerings in your daily meals: radishes, green onions, cucumbers, strawberries, fresh herbs. These small changes in diet can significantly improve your well-being, help prevent mood swings, and maintain emotional balance during the seasonal transition.

4. Spend more time in nature.

Research shows that even 20–30 minutes a day spent outdoors can significantly reduce stress levels, stabilize emotional well-being, and improve sleep quality. For example, regular walks in the park, forest, or near water can help decrease the heightened arousal often present during hypomanic phases, as well as reduce anxiety common during depressive periods. It doesn’t have to be hard outdoor training or long walks.  Even having coffee on a bench on a sunny day, reading a book on your balcony, or getting into the habit of eating lunch by a window with a view of trees — all of these are ways to connect with nature. It can be especially helpful to get in touch with the soil, for example, by planting flowers or herbs on a windowsill or tending a vegetable garden if you have the opportunity. Nature sends signals to the body that everything is going according to plan, that life is renewing and has its own rhythm — and this sense of security and cyclicality can be a powerful support for the psyche in difficult moments.

5. Spend more time connecting with loved ones.

Social support has a powerful stabilizing effect on mental health, especially during seasonal transitions when mood fluctuations may intensify. Interacting with those you trust helps ease inner tension, reduce feelings of isolation, and allows for timely response to emotional changes.  For example, meeting for a cup of coffee, walking together in the park, or even a short ten-minute conversation on the phone are not just pleasant moments, they are time that will significantly improve your emotional state.  If opening up to family or friends feels difficult, start small: share how your day went or talk about something that’s been on your mind. Your loved ones don’t need to fully understand your condition — their presence alone can be a major source of support. Remember, you don’t need to be “perfect” in communication. Just being honest with yourself and letting others be there for you is more than enough.