What is Summer Seasonal Affective Disorder, or Summer SAD?

When most people think of Seasonal Affective Disorder (SAD), they usually associate it with the winter months. The shorter days and lack of sunlight during winter can lead to feelings of depression and lethargy in many individuals. However, a lesser-known but equally challenging kind of SAD occurs in the summer. This is known as Summer Seasonal Affective Disorder or Reverse SAD. Understanding this condition, its symptoms, and effective coping strategies can help those affected find relief and enjoy the sunny season.

So, what exactly is Summer Seasonal Affective Disorder? Summer SAD looks exactly like winter SAD and Major Depressive Disorder in its symptoms: difficulty sleeping, appetite changes, irritability, feelings of hopelessness, tearfulness, and lack of energy.  However, unlike its winter version, summer SAD occurs during the spring and summer months. While the exact cause is not fully understood, it is believed that the increased heat, longer days, and changes in routine and lifestyle may play a role.

Summer SAD can be triggered by several factors. High temperatures and humidity levels can be physically and mentally exhausting, leading to discomfort and irritability. The summer often brings changes in daily schedules due to vacations, school breaks, or altered work hours, which can cause stress and anxiety. Additionally, societal expectations to be active and enjoy the outdoors during the summer can be overwhelming for those experiencing Summer SAD. Increased pollen levels and other allergens can also exacerbate feelings of discomfort and fatigue, further contributing to the condition.

So, how can you cope with depression triggered by the summer season? My Time Counseling is here to help! Read on for three tips to cope with summer SAD.

Tip #1: Make Some Lifestyle Adjustments

Depression can be very effectively combated by incorporating lifestyle changes that keep you moving and connected. Consider trying these changes: 

1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body's internal clock. Use fans, air conditioning, and blackout curtains to keep your living space cool and dark, which can improve sleep quality.

2. Keep a Balanced Diet and Stay Hydrated: Focus on eating nutrient-rich foods, including fruits, vegetables, lean proteins, and whole grains to support overall health. Drink plenty of water throughout the day to stay hydrated, especially in hot weather.

3. Regular Exercise: Engage in physical activities that you enjoy, such as swimming, yoga, or indoor cycling, to boost endorphins and improve mood.

4. Limit Caffeine and Alcohol: Both can interfere with sleep and exacerbate anxiety, so it's best to consume them in moderation.
   

Tip #2: Use Mental Health Practices For Success

Mental health practices have been greatly successful in reducing depression - in fact, one classic study showed 80% of people who underwent both therapy and prescription drug usage did not encounter a recurrence of depression. Consider these mental health practices: 

1. Mindfulness and Meditation: Practice mindfulness and meditation to reduce stress and increase emotional regulation. Apps like Headspace or Calm can be helpful.

2. Journaling: Write about your thoughts and feelings to gain insight into your emotions and track your mood. Consider the use of positive affirmations in your journaling to combat negative thoughts and boost self-esteem.

3. Set Realistic Goals: Break tasks into manageable steps and set achievable goals to avoid feeling overwhelmed.

4. Engage in Creative Activities: Participate in creative activities such as drawing, painting, or writing to express emotions and reduce stress.
   

Tip #3: Utilize Social Strategies

Those who stay connected, stay happy! Okay, maybe this isn’t a definite rule, but social connectedness has been linked to lower rates of both anxiety and depression. Consider the following:

1. Stay Connected: Make an effort to stay connected with family and friends through regular calls, texts, or social media. Schedule connection times on your calendar if its helpful.

2. Join Support Groups: Participate in support groups, either in-person or online, to share experiences and receive support from others who understand what you're going through.

3. Limit Social Media: This one might sound like less connection, but it’s closer to utilizing better connections. Reduce time spent on social media if it increases feelings of anxiety or inadequacy. Instead, focus on real-life interactions.

4. Volunteer: Volunteering for a cause you care about can provide a sense of purpose and increase feelings of happiness. Volunteering also can connect you with others, and increases physical activity - it’s a win for everyone! 

In conclusion, those experiencing Summer Seasonal Affective Disorder (Summer SAD) can utilize lifestyle changes, mental health practices, and community to combat feelings of depression. At My Time Counseling, we specialize in depression therapy. Reach out to us today to see what we’re about!