Feeling the Summer Blues?
As we bask in the heat of the summer, friends and family are enjoying relaxing vacations, trips to the beach or lake, and just being outside in the sunshine. While these activities sound amazing, this is not everyone's experience. According to Mental Health America, seasonal depression, also known as seasonal affective disorder (SAD) or the "winter blues," is a subtype of depression or bipolar disorder that occurs and ends around the same time every year. Typically, symptoms begin in the fall and continue into the winter months. However, seasonal depression can also occur in the summer or spring, though this is less common. Approximately one percent of Americans suffer from summer seasonal affective disorder.
An article published by PennMedicine highlights that an excess of bright light can slow melatonin production, which our body needs to prepare for sleep, leading to insomnia. A decreased level of melatonin and the “feel-good” hormone serotonin, a precursor of melatonin, also impacts our mood. “Less sleep contributes to depression or depressive symptoms,” said Thea Gallagher, PsyD, clinic director of the Center for the Treatment and Study of Anxiety.
Additionally, hotter days often result in wearing fewer layers of clothing, which may be linked to potential body image concerns. Being invited to a lake or pool might seem enjoyable, but it could trigger negative thoughts and feelings of depression or sadness.
Social media can also contribute to stress, bringing on the FOMO effect – the fear of missing out. Our smartphones fill with photos, texts, and tweets from people having a great time. For some, it might start to seem like everyone is at the beach, leaving those stuck at home feeling isolated and depressed. Research published in the journal Motivation and Emotion found that those left behind due to work or studying were more likely to report greater FOMO, which was associated with negative outcomes like fatigue, stress, sleep problems, and psychosomatic symptoms.
Despite the negative impacts of summer, there are ways to beat the summer blues. Since “seasonal” disorders occur at specific times of the year, those affected can plan ahead. Look back at what you did last summer that made you feel good, or identify activities that generally make you feel happy. Similarly, assess what makes you feel bad and try to change those activities.
If summer vacations and other activities increase financial stress, consider a “staycation” at home and research local activities that are fun but affordable – like canoeing, kayaking, hiking, or having a picnic lunch. Shifting outdoor workouts to early morning or late evening when it’s cooler will also help maintain a regular exercise routine. Additionally, if seeing everyone else’s vacations on social media is upsetting, reduce the time you spend on these sites.
For those still struggling to overcome the summer blues, seeking professional help is essential. Cognitive behavioral therapy (CBT) can help identify negative thoughts and replace them with positive ones. Online support groups can also be beneficial. Seeking any type of help is a positive step in the right direction.
Lastly – and most importantly – allow yourself to feel your emotions. There are guilt-inducing ‘shoulds’ of summer. People may feel ashamed to admit they are having a rough day in the summer because we associate this season with fun and happiness. Accept and honor your emotions nonjudgmentally. It’s okay to be sad in the summer, but focus on doing what you can to feel better.
If you need support this summer, don’t hesitate to reach out. Professional help is available, and there are strategies to manage and overcome these feelings. Remember, it's okay to seek help and take steps towards feeling better.