Most of us have heard of seasonal depression and we tend to associate it with winter time. Less commonly talked about, yet just as serious, there are some of us who experience depression during the summer time. People do have less intense versions of this, and you may have heard of the “summertime blues.” Summertime depression is different from summertime blues in that there may be less symptoms and the symptoms are less severe. Research has shown that approximately 30% of those who experience seasonal depression, experience it during the summer time. The National Institute for Mental Health (NIMH) explains that people with Seasonal Affective Disorder (SAD) in the summer (sometimes referred to as “reverse SAD”), experience depressive symptoms for 4-5 months out of the year when weather conditions are warmer. If you’re someone who experiences these types of symptoms, this article is for you!
How does summer SAD present and Why does it happen?
Depression symptoms you may experience are:
- Low energy/fatigue
- Irritability
- Feeling down/sad
- Lack of interest in previously enjoyable activities
- Lack of concentration
- Anxiety
- Sleep changes
- Weight/appetite changes that are not intentional
- Thoughts of hopelessness, death, or even suicide
Not all of the reasons SAD occurs are known at this time and the research has learned that commonly, various environmental, biological, and psychological factors influence these symptoms. One biological sign could be changes in levels of serotonin during the summer months, which is common in regular depression. Other research has shown that hormones, specifically melatonin, can contribute to summer SAD by increasing feelings of fatigue or disrupting normal sleeping patterns. According to NIMH, women and individuals with other mental illnesses that are similar (Bipolar disorder, depression, anxiety, etc), are more susceptible to SAD.
Tips to Manage SAD symptoms
Due to the biological nature of SAD, it is important to address biological factors. Ways to do this would be implementing the DBT skill PLEASE.
PLEASE stands for:
- Take care of Physical ILlness – take your medications (prescribed and OTC), supplements, attend to chronic illnesses, attend doctor’s appointments, etc
- Balance Eating – Being mindful to not eat too much or too little; stay away from foods that may make you feel emotional. Be mindful how sugars, lack of food, heavy meals, and caffeine may impact your mood.
- Avoid Mood Altering Substances – Stay off illicit drugs, using alcohol and nicotine in moderation (if at all).
- Balance Sleep – Try to get at minimum 7-9 hours of sleep each night, or at least the amount that makes you feel good. Keeping a consistent schedule, ESPECIALLY when you are having difficulties with sleep.
- Get Exercise (Movement) – Do some sort of movement daily. Try to build up to at least 20 minutes of mindful movement daily.
Another way to manage summer SAD, would be to identify your vulnerability factors, as well as your triggers. Vulnerability factors are circumstances and/or situations that affect our abilities to cope effectively. Examples of this could be when humidity starts to get at a certain level, temperatures start to rise to a specific rate that you begin to notice signs of symptoms, summer financial changes, upcoming travel plans, changes in childcare, or even body-image issues. By identifying our vulnerability factors and triggers, you can insulate yourself from possible stressors. A good way to think about this is, imagine you are floating down a stream in an inner tube and the inner tube is your protection. The more vulnerability factors you have, the less air that you will have in your inner tube. If you end up hitting a wall or rock on your stream (a life stressor in this metaphor), the less air you have to protect you from that hit. Once you have identified your vulnerability factors and triggers, the more able you are to plan or cope ahead with symptoms that may exacerbate your feelings of depression.
A third way to assist you in managing depressive symptoms in the summer is to engage in accumulating positives in the short term. To experience more happiness, we have to cultivate positive, happy experiences in the present. By doing this, we are increasing our familiarity with joy and increasing our overall emotional regulation. When you are attempting to use accumulating positives, it is important to intentionally make space daily to incorporate pleasant events. The events do not have to be grand, it could be something as simple as getting yourself a drink from Starbucks or going to the park. The DBT skills training manual offers a list of 225 different pleasant events to assist you with ideas. Click this link for ideas on pleasant events; this is the VA’s list that is more updated 2021 version:
If you are struggling with body image factors an effective strategy could be utilizing body positive self-talk and dialectical thinking. Engaging in positive self-talk can be difficult for some, and you may need to attempt more neutral statements first (these still could be seen as positive/more effective). Dialectical thinking is a strategy that allows us to see a situation from multiple perspectives and you can do this by balancing opposites, looking for the other side to a situation, embracing change, realizing everything and everyone is connected in some way, and that everything is caused by a chain of events.
Some examples of body positive self-talk are:
- “I am accepting of myself as I am now.”
- “My body is as it is.”
- “I am grateful for my body because it lets me experience life.”
- “I appreciate my body for all that it allows me to do.”
Some examples of dialectical thinking oriented around body-image are:
- “My body is as it is AND I would like to improve.”
- “I can want my body to look differently AND accept it how it is in the present moment.”
- “I may feel like I am sticking out AND others may not see me as sticking out.”
- “I am doing the best I can AND this is still very difficult.”
- “I may not like the appearance of my body AND others may feel the same way about their own.”
- “I may not like my appearance AND others might find it attractive.”
Lastly, relaxing activities and self-care are important ways to manage summer SAD! These can look different for various people, but the main point to to feel a sense of relaxation in your mind, body, and spirit. Think of something that involves one of your 5 senses intensely.
Some examples of relaxation could be:
- Watching a movie with yourself or others
- Taking a long bath
- Listening to calming music
- Yoga or meditation
- Writing
- Cooking and eating your favorite meal
If you feel you have attempted all of these strategies and are still struggling, it may be time to get connected to an individual therapist and/or medication provider to see if they have additional options to assist you.
I hope these tips assist you in finding some happiness and joy in the coming summer months!
About the Author
Alyssa Eichhorn (she/her), M.A., LPCC, is a Licensed Professional Clinical Counselor that specializes in dialectical behavior therapy. Alyssa works with all ages in a radically genuine and nonjudgmental setting to help individuals identify more effective and balanced behaviors to create a life worth living. Alyssa provides a directive and warm approach with her clients to facilitate solutions, growth, and change where they want it.
Sources:
https://www.everydayhealth.com/depression/summertime-sadness-ways-to-chase-away-the-warm-weather-blues/
https://www.bridgestorecovery.com/blog/5-tips-for-dealing-with-summer-depression/
https://psychcentral.com/depression/tips-to-help-summer-depression#coping-tips