Coping with Summertime SAD
We have experienced the joys of summer when the topic of our complaints switches from the cold to the heat. Summer includes school vacations, time off work (if we are lucky), and a constant barrage of "I'm bored" from kids (if you are a parent). While summer is often portrayed as a season of relaxation and fun, for some people, it brings a wave of depression instead. Summer depression, or Summertime Seasonal Affective Disorder (SAD), can make these months particularly challenging.
Understanding Summer Depression
Summertime SAD
Most people associate Seasonal Affective Disorder (SAD) with winter, but about 10% of those with SAD experience it during the summer. The reverse SAD, triggered by the onset of summer, can be particularly disconcerting. Studies suggest that in countries closer to the equator, such as India, summer SAD is more common than winter SAD. The reasons behind seasonal changes causing depression are not fully understood, but longer days, increasing heat, and humidity may play significant roles. Specific symptoms of summer depression often include:
Loss of appetite
Trouble sleeping
Weight loss
Increased anxiety
Disrupted Schedules
A reliable routine can be vital to managing depression, but summer tends to disrupt this stability. School vacations mean children are at home, requiring new plans to keep them occupied. College students may return home with all their belongings, adding to household chaos. Even vacations, which are supposed to be relaxing, can disrupt work, sleep, and eating habits, contributing to summer depression.
Body Image Issues
With rising temperatures, people feel more self-conscious about their bodies. The need to wear shorts or bathing suits can contribute to embarrassment and discomfort, leading to social withdrawal. Avoiding social gatherings due to body image concerns can increase feelings of isolation and depression.
Financial Worries
Summer activities can strain finances. Vacations, summer camps, and babysitters add up, increasing financial stress. The economic crisis exacerbates these worries, with people questioning the security of their jobs and whether they can afford to take time off.
The Heat
While some people thrive in the heat, it can be oppressive for others. Avoiding outdoor activities due to extreme temperatures can lead to a more sedentary lifestyle and unhealthy eating habits, both of which contribute to summer depression.
Tips for Coping With Summer Depression
Get Professional Help
If you think you're experiencing depression, it's crucial to seek help. Consult a therapist, psychiatrist, or general medical doctor. Ignoring symptoms can lead to prolonged depression, affecting your family and work. Early intervention can prevent a temporary summer depression from turning into a long-lasting major depressive disorder.
Plan Ahead
One advantage of summer depression is its predictability. Knowing that spring is coming allows you to prepare. Reflect on past summers and identify stressors. Plan activities for your children, schedule vacations wisely and develop a routine to maintain stability. Proactive planning can help you feel more in control.
Learn From the Past
Evaluate what aspects of previous summers caused distress and what helped alleviate it. Problem-solving these issues ahead of time can reduce anxiety and improve your coping strategies. Seeking support and making changes based on past experiences can make a significant difference.
Consider Psychological Treatments
Cognitive Behavioral Therapy (CBT) is one of the therapy modalities effective in treating summer depression. A mental health professional can help you explore your experiences and feelings and help you address negative thought patterns and behaviors. You don't have to suffer alone; professional help can provide relief.
Avoid Social Withdrawal
Social isolation can worsen depression. Stay connected with friends and family, even if it means finding indoor activities to avoid the heat. Social support is crucial for mental health, so do your best to maintain relationships during the summer.
Prioritize Sleep
Summer's longer days and social events can disrupt your sleep schedule. Lack of sleep is a common trigger for depression, so establish a consistent bedtime routine. Aim for 7-9 hours of sleep per night to maintain mental and physical health.
Keep Up With Exercise
Regular physical activity helps combat depression. Adjust your exercise routine to the summer climate by working out early in the morning or late in the evening. Indoor fitness options, such as gyms or home equipment, can keep you active without exposing you to the heat.
Moderate Diet and Fitness Goals
Extreme dieting and intense exercise to fit into summer clothes can lead to stress and disappointment. Instead, focus on a balanced diet and moderate exercise. Unrealistic goals can worsen your mood and self-esteem.
Maintain a Healthy Diet
A nutritious diet supports overall well-being. Regular eating schedules can stabilize your mood and energy levels. Avoid skipping meals or indulging in unhealthy foods, as they can negatively impact your mental health.
Protect Yourself From Overcommitment
Don't let obligations overwhelm you. Consider skipping some of the traditional summer events. For example, if family barbecues are too stressful for you, delegate responsibilities or simplify plans to reduce stress and prevent burnout.
Reflect on Emotional Triggers
If you notice a pattern of summer depression, explore possible emotional triggers. Past traumatic events or previous bouts of depression during this season could be contributing factors. Addressing these issues with a therapist can help break the cycle.
Adjust Medication if Necessary
If you're already on medication for depression and find that summer exacerbates your symptoms, talk to your doctor about adjusting the dosage. Increasing your medication in late spring and tapering it off in the fall could help manage your symptoms more effectively.
Set a Financial Budget
Plan your finances ahead of summer to alleviate financial stress. Budgeting for activities and projects can help you manage expenses and avoid unexpected costs. A clear financial plan can reduce anxiety and make summer more enjoyable.
Plan Vacations Carefully
Consider what type of vacation will genuinely benefit you. Instead of traditional long trips, short, frequent breaks might be more relaxing. Staycations can also be a great alternative, offering relaxation without the stress of travel and expenses.
Don't Compare Yourself to Others
One of the most challenging aspects of summer depression is feeling out of step with others. Remember, everyone's experiences and feelings are valid. Focus on your well-being rather than comparing yourself to others. Understand that it's okay to feel differently, and prioritize your mental health.
Coping with summer depression requires understanding, planning, and proactive measures. Recognize that it's a legitimate issue, and seek help if needed. By implementing these strategies, you can make summer more manageable and even enjoyable. Remember, treatments work, and you don't have to endure the season in misery. With the right approach, summer can be a time of growth and renewal, even if it starts as a challenge.