Spring Can Negatively Affect Your Mind and Body!? Balance Yourself with Mindfulness

As the cold winter comes to an end, spring is just around the corner. This is the season with the most extreme temperature fluctuations throughout the year. How are you feeling?

With environmental changes and rapid shifts in temperature, our minds and bodies may struggle to keep up, leading to unnoticed stress.

When stress disrupts the autonomic nervous system, it can cause various physical and mental health issues.

In this article, we will introduce mindfulness, which helps regulate the autonomic nervous system.

Why not incorporate mindfulness into your daily life and enjoy a peaceful and balanced spring?

Spring Can Negatively Affect Your Mind and Body

Spring is a season full of enjoyment, from admiring plum blossoms, cherry blossoms, and tulips to going on hiking trips. On the other hand, many people feel sluggish and lack motivation during this time.

Personally, I struggle with drowsiness. When I sit in a warm room filled with sunlight, I can't help but start dozing off. Even if I suddenly wake up, I find myself nodding off again within minutes. At that point, all I can do is laugh and surrender to it.

Other common mental and physical issues that arise in spring include the following:

[Mental Issues]

・Increased anxiety
・Depressive moods
・Prolonged tension
・Insomnia
・Fatigue
・Lack of motivation
・Difficulty concentrating

[Physical Issues]

・Dizziness
・Heart palpitations
・Loss of appetite
・Easy fatigue
・Cold hands and feet
・Shoulder stiffness and headaches
・Constipation or diarrhea

Causes of Mental and Physical Discomfort

The reason why mental and physical discomfort tends to arise in spring is that drastic temperature changes and environmental shifts can easily disrupt the autonomic nervous system.

Spring is the season with the most extreme temperature fluctuations of the year. In fact, the average temperature difference from March to May is said to be around 9.5°C. No wonder it’s so challenging to maintain good health! Many people probably struggle each morning with the decision of what to wear.

On top of that, spring is also a time of major life transitions, such as starting a new job, advancing to the next level of education, or moving to a new place.

The anxiety about adapting to a new environment, the prolonged state of nervousness, and the overall instability can put a significant mental strain on people, leading to stress.

And just when you start feeling accustomed to your new life, along comes Golden Week!

After the long holiday, many people experience symptoms of "May sickness"—feeling sluggish, getting tired easily, and lacking motivation. The factors mentioned above play a major role in this post-holiday slump.

The Role of the Autonomic Nervous System

The autonomic nervous system, as its name suggests, regulates itself. But what exactly does it do in our bodies?

The autonomic nervous system controls the following vital functions:

・Heart activity
・Digestive system functions
・Blood pressure
・Breathing and body temperature
・Metabolism
・Urination and bowel movements

These essential bodily functions are regulated by the autonomic nervous system, whether we are awake and active or asleep and resting.

24 hours a day. 365 days a year. No breaks—not even on New Year's Day.

It truly deserves our gratitude! If there were ways to take care of it, I’d love to know.

The autonomic nervous system consists of two types: the sympathetic nervous system and the parasympathetic nervous system.

It’s not as simple as turning one on and the other off. Instead, they work in balance, like an accelerator and a brake in a car.

The Role of the Sympathetic Nervous System

The sympathetic nervous system becomes dominant when the mind and body are excited or tense—such as during work, exercise, or any active situation.

When activated, it causes physical changes like shallow and rapid breathing, a racing heartbeat, and the contraction of blood vessels and skin. That momentary breath-holding and tightness you feel when startled? That’s your sympathetic nervous system kicking in.

However, if it becomes overly dominant, it's like pressing down hard on a car’s accelerator. This can lead to physical symptoms such as persistent heart palpitations, difficulty breathing, and tension-induced stiff shoulders.

The Role of the Parasympathetic Nervous System

The parasympathetic nervous system, on the other hand, takes charge when the mind and body are relaxed.

After work, as you head home, eat dinner, or soak in a bath, your body gradually shifts into a parasympathetic-dominant state. This is why we start feeling sleepy at night.

During this state, breathing slows and deepens, the heartbeat becomes steady and calm, and digestion and absorption processes are activated after meals.

However, an overly dominant parasympathetic state can also lead to issues like migraines and fatigue. While it may seem like having this system active more often is beneficial, that’s not actually the case.

Balance Is Key!

It’s not about whether the sympathetic or parasympathetic nervous system should be more active. The key is maintaining a balance between the two.

Ideally, the sympathetic nervous system should be active during work or study, while the parasympathetic nervous system should take over during rest and sleep.

However, prolonged stress can cause the sympathetic nervous system to remain dominant even at night, making it difficult to relax and rest.

When this imbalance continues for too long, the autonomic nervous system becomes disrupted, leading to various health issues like those mentioned earlier.

Mindfulness Is Effective for Balancing the Autonomic Nervous System

One recommended way to regulate the autonomic nervous system is through mindfulness.

When the autonomic nervous system becomes unbalanced, it doesn’t just lead to increased anxiety and tension. It can also cause emotional instability, such as overreacting to other people’s words, or difficulty maintaining focus.

Studies have shown that achieving a mindful state can help reduce anxiety and stress, improve concentration, and enhance sleep quality.

What Is Mindfulness?

Mindfulness is defined as "intentionally paying attention to the present moment without judgment, simply observing the experience without attachment."

We often find ourselves unconsciously dwelling on past regrets or worrying about the future. When this happens, we lose sight of what is happening right in front of us in the present moment.

Furthermore, when the mind and body are under stress, we tend to become trapped in negative thinking patterns.

By consciously focusing on "the present moment" and simply observing reality as it unfolds, we can learn to accept emotions such as regret, anxiety, and anger. This, in turn, helps improve mental well-being.

Meditation Techniques for Balancing the Autonomic Nervous System

Mindfulness practices that help regulate the autonomic nervous system include breathing meditation and "while-doing" meditation, which can be done while performing household chores.

This time, let’s explore body scan meditation, a technique you can practice while lying in bed.

Body Scan Meditation

Body scan meditation is known to enhance concentration and promote calm breathing.

When the autonomic nervous system is out of balance, the sympathetic nervous system may remain dominant even at night, leading to shallow breathing, a sense of breathlessness, and difficulty falling asleep.

By focusing on your breath during body scan meditation, you can release mental and physical tension and ease into a state of relaxation.

Steps for Body Scan Meditation

1. Lie on your back in bed. Keep your legs slightly apart and relaxed. Rest your arms naturally along your body, with your palms facing upward.

2. Start the body scan from your left toes. Simply focus on the sensations in your toes—are they warm or cold? Tense or relaxed?

・Imagine sending your breath to your toes as you inhale and exhale slowly.
・As your awareness moves from your toes to your heel, synchronize your breath, directing it toward each body part.

3. Gradually shift your focus upward, scanning each area in sequence:
Left heel → arch of the foot → ankle → calf → knee → thigh.
Once you've completed the left leg, repeat the process for the right leg.

4. Move on to the upper body.
Direct your attention and breath to your pelvis → lower back → abdomen → chest → shoulders → arms → hands → neck → and finally, your head.

5. Once you've scanned the entire body, observe how your joints connect.
・Notice how your fingers connect to your palms, how your hands connect to your arms, and so on.
・Pay attention to the temperature of the air around you and the sensation of surfaces touching your skin, which may change depending on the season.

By practicing this meditation regularly, you can improve your ability to relax, reduce stress, and promote a healthy balance in your autonomic nervous system.

Overcome Springtime Mental and Physical Discomfort

In this article, we introduced mindfulness as a way to care for the mental and physical discomfor

Spring is a season of drastic temperature fluctuations and major life transitions, such as starting a new job or school. These changes can easily disrupt the autonomic nervous system, leading to persistent anxiety, tension, shallow breathing, and sleep disturbances.

To restore balance between the sympathetic and parasympathetic nervous systems, practicing mindfulness—focusing on "the present moment"—is highly effective.

Mindfulness has been shown to reduce anxiety and stress, improve sleep quality, and help manage symptoms caused by autonomic nervous system imbalances. It is a valuable tool for self

After completing the body scan meditation introduced earlier, you may notice your breathing has become deeper and slower, bringing a sense of calm.

Why not start practicing mindfulness this spring to cultivate a peaceful mind and body throughout the season?

Thank you for reading!