Summer SAD- seasonal depression is not just in the winter

We often think of season depression or SAD (Seasonal Affective Disorder) as a winter thing, but did you know that it can also be something that affects people in the summer? Many people think that summer is the happiest season because of things like vacations, family reunions, and outdoor activities, but for many, it can be a hard time of the year. Just like a cold in the winter can feel differently than a cold in the summer, SAD in the summer can show up differently than SAD in the winter. Here are common symptoms:

Change in sleeping patterns- Summer means longer days, so it is common for people to stay up later, and get less sleep. It is also common for routines to change in the summer- many kids are out of school, and there are more activities and vacations planned. All of these changes can disrupt our bodies natural rhythms that we need to feel regulated and grounded. 

Changes in appetite- In the winter, we want to eat more comfort food, and the winter blues can have us seeking those comfort foods more. With summer SAD, the opposite happens- people typically experience more of a loss of appetite. Higher temperatures naturally lower our hunger, but add in the depression piece, and there is usually little motivation to cook or eat healthy consistently.

Increase in anxiety and irritability- When our body heats up, our nervous system goes to work to try and cool things down, but sometimes those signals can trigger physical feelings that feel like anxiety, like sweating or our heart rate increasing. It  also increases cortisol production, which can make us feel stressed and irritable. Sadness can be present as well, but depression doesn’t always look or feel like crying all of the time. Sometimes it looks more like having a short fuse or having stronger anger. Either way, those mood changes can really make you feel like you aren’t yourself. 

Low energy- Summer heat can zap our energy. Factor in depression and it can make a person’s body feel heavy. Often people describe it as feeling as if doing a task takes so much more energy that it does when not feeling depressed. 

Lower interest in activities and increased isolation- Depression in general puts a negative spin on most things, and in the summer, there can be lots of excuses to stay inside all day. Depression will lie and say that you will feel better if you just stay in bed and are alone, but isolation tends to make things worse, not better. 

If you or someone you know is experiencing summer SAD, here are some tips to help-

Maintain a consistent schedule- It doesn’t have to be rigid, but try to go to bed and wake up around the same time each day, and eat meals around the same time each day. 

Get around people- Even if you are an introvert, we all still need some human connection. Whether that is hanging out with close friends or just walking around the grocery store or some public space, seeing other people can change our perspective and that helps us counter the negative messages depression may be telling us. Talking to a therapist can also be very helpful to have a space to discuss your feelings and have an outside person remind you that you are not weak or crazy, and that you are not alone in how you feel. 

Manage disappointment and set reasonable expectations- Maybe you didn’t get to take a big vacation this year. Maybe you didn’t have as much fun at the concert as you thought you would. Maybe you didn’t get the house project finished even though you thought you would have more free time. It is normal to have some disappointment in the summer because there can be so much that we want to squeeze in. Disappointment is normal, but depression can send messages that you should feel shame or you aren’t enough. Be aware of the self- talk that is going on when you recognize your disappointment. I would also recommend limiting social media because that is where everyone posts their adventures and successes, making us feel even more disappointed. You can also counter disappointment by looking at the positive things you have done this summer, even if they are small, or by practicing a gratitude exercise. 

Still go outside if you can- In the summer, even though the days are longer, it can be uncomfortable and undesirable to go outside. That means that many people aren’t getting the sunlight and fresh air that can be so beneficial to our mental health. Getting some time outside can be beneficial to your mental health, but know your limits. You may need to make time outside a shorter event, but maybe do it more frequently. Some fresh air and sunlight can be helpful, but find a balance that works for you. 

Exercise- Getting up and moving your body can be really helpful. You may need to change up your routine for the summer, or find some exercises that you can do indoors. It may feel like it takes a lot more energy and motivation to get started, but start with small goals. Try to find a way to move your body for 10 minutes to start, and of course, check with your doctor about exercise routines that are safe for you. 

Even though seasonal depression may feel like it is temporary, it can be serious. If it is interfering with your ability to function or to show up in the spaces you need to be present, then it is time to reach out for help. If you are having thoughts of suicide or self harm, you can call 988 for crisis and emotional support. 

If you are feeling like you just aren’t yourself this summer, and that functioning and keeping up with responsibilities has been hard, or you are having trouble getting along and connecting with others, it could be that you are experiencing summer SAD. You don’t have to go through it alone, or suffer through it until it gets cooler out. Reach out, and I will be happy to either discuss therapy or help you find the resources that will be most helpful for your situation.