Seasonal allergies are never fun. There’s the incessant coughing, sneezing, itchy eyes, hives, and nightly tossing and turning that comes with the personal hell of a stuffy nose. With a third of South Africans suffering from seasonal colds and beyond, many also suffer from a less noticed symptom, sometimes without realizing it is due to their allergies. This symptom: mood swings.
Although it’s not talked about as much, allergic rhinitis — or seasonal allergies — is associated with a higher incidence of depression than in the general population, according to a review in “Current Treatment Options in Allergy.” Additionally, several studies cited in another review found that people report worsening depression symptoms during periods of high pollen counts.
Here’s why seasonal allergies can affect your mental health and what steps you can take to feel better.
Meet the experts: Tania Elliot, MD, is an immunologist and clinical instructor at NYU Langone. Meagan Shepherd, MD, is the founder of Shepherd Allergy. Priya Bansal, MD, is an allergist and clinical assistant professor at Northwestern University Feinberg School of Medicine.
Why allergies can affect your mood
When you suffer from seasonal allergies, your immune system responds with an inflammatory response to particles in the environment, says Tania Elliot. This is the cause of a stuffy nose, for example.
But allergies can trigger a whole cascade of inflammation that’s not just limited to your nasal passages. “There seems to be some sort of inflammatory signal that we send out whenever we’re in this state of chronic inflammation that feeds back into the brain,” says Meagan Shepherd. A 2026 study in the British Journal of Hospital Medicine of 188 patients found that people with severe allergies not only reported worse depression symptoms than people with mild allergies, but also higher levels of inflammatory biomarkers.
Although there is a clear connection between mental health and levels of inflammation in the body, researchers still don’t know exactly how this works on a technical level. A 2009 study in Brain, Behavior and Immunity gives us an interesting clue: In the study, exposing mice and rats to pollen resulted in increased expression of corticotropin-releasing factor hormones (a hormone linked to stress) and increased TH2 cytokines (which are linked to inflammation) in their brains.
Crosstalk between immune system and nervous system
These hormones and cytokines are what Dr. Bansal “inflammatory mediators,” or little Paul Revere messengers in your body that signal an attack on your immune system. Think of it this way: When your immune system becomes overloaded with allergens, it transfers that stress to your nervous system. This “crosstalk” between your immune and nervous systems can cause emotions like fear to pulse through your body.
Sleep disorders and mental well-being
In addition to the body’s inflammatory response, another important factor plays a role: how much sleep you get. Sleep plays an important role when it comes to mood and mental health, and a lack of it can lead to increased anxiety and depression, according to a review from Cureus.
And allergies can really disrupt your sleep. According to a review in Nature and Science of Sleep, the worse your allergy symptoms are, the more likely you are to suffer from sleep problems and disorders such as insomnia. It makes sense; If your allergies make you feel unwell and sick, it may be harder to fall asleep and stay asleep. Additionally, mouth breathing—which often occurs when nasal passages are blocked due to allergies—can lead to poorer sleep quality, says Dr. Elliot. It’s an annoying domino effect. Your allergies make it difficult to sleep, and the lack of sleep makes you feel more depressed and anxious the next day.
Social isolation and chronic symptom fatigue
That inflammation, lack of sleep, and just feeling gross is definitely enough to make you feel absolutely unwell. Allergies can also feel downright embarrassing; Having to blow your nose every three seconds during allergy season isn’t glamorous at all. Dr. Bansal notes that some of her patients avoid social events and even leave the house during the worst weeks of allergy season. This social isolation can also contribute to worsening mental health, she says.
“When you have a cold, you’re congested, you have brain fog, you don’t feel good. But [for] Someone with allergies, it’s not just a few days of cold; “This is ongoing and can last months or even all year for a given patient,” says Dr. Bansal. It makes perfect sense why allergies might make you feel frustrated, irritable, and depressed.
READ MORE: 17 Foods That Fight Spring Allergies
What to do if your allergies affect your mood?
1. Get the medication
When it comes to mood, the type of allergy medication you take matters. Diphenhydramine (commonly known as Benadryl in the US) is one you should avoid, says Dr. Shepherd. It penetrates the blood-brain barrier and causes drowsiness. But it has also been linked to difficulty concentrating, reduced memory, impaired academic performance and even dementia, according to a review in the World Allergy Organization Journal. You should also be careful with the prescription drug Montelukast, more commonly known as Singulair. The drug carries a serious warning about psychological side effects and suicidality.
Instead, opt for second-generation antihistamines like Clarityne, Zyrtec, and Telfast. Although some of the medications can still cause drowsiness as a side effect, this is much less likely than Benadryl, says Dr. Shepherd. Talk to your doctor to find out which one is right for you.
READ MORE: 7 Ways to Outsmart Spring Allergies
2. Focus on sleep
Catching your Zzzs isn’t just important for protecting your mental health. It’s also important for giving your immune system the rest it needs to fight those pesky allergies in the first place. Consider establishing a nighttime routine for allergy relief, such as: B. a sinus rinse and nasal dilation strips or cones, says Dr. Shepherd. You can also try the tried-and-true trick of leaning on your pillow.
Using a sleep tracker like an Oura Ring, Garmin CIRQA, or Apple Watch isn’t a bad idea either. If your REM and deep sleep levels don’t look great, that’s a good sign that your allergies are contributing, says Dr. Elliot. Taking a regimen of medications to support your sleep—whether it’s changing your antihistamine, starting immunotherapy with your doctor, or using nightly sinus rinses—will likely make a difference.
3. Adjust your time outside
If you struggle with allergies, spending time outdoors can be a double-edged sword. It’s a well-researched way to boost your mood, but all that pollen floating around can make you feel ten times worse than before. Instead of avoiding nature altogether, try going outside in the afternoon and evening when pollen counts are lower, says Dr. Shepherd.
The products you put on your skin and hair, like moisturizers or hairspray, can act like flypaper for pollen. Make sure any products you apply to your skin dry completely before going outside, says Dr. Elliot. Also, change your clothes and take a shower when you get home to avoid bringing all the pollen into the house.
READ MORE: Exercising with a cold: When it’s safe to exercise while you’re sick, and when to avoid it, according to doctors
4. Take your allergies seriously
Because seasonal allergies are often not considered as serious as other immunological disorders, their impact on mental health often goes unnoticed. But headaches, sinus pressure, fatigue, and feeling unwell around the clock are enough on their own to make your mood worse. “Allergies are not a nuisance, they are an illness,” says Dr. Elliot. Treating them as such is the key to relieving the physical and mental turmoil that occurs during pollen, grass and ragweed season.
This article by Halle Newman was originally published on Women’s Health US.
