Seasonal Affective Disorder (SAD) is often associated with the cold, dark days of winter. However, a lesser-known but equally impactful form of SAD occurs during the summer months. Known as Summer Seasonal Affective Disorder, it can leave individuals feeling inexplicably down and struggling to enjoy the warmth and sunshine that others may relish. Therefore, understanding this condition and learning how to manage it is crucial for those affected. In this article, we’ll discuss the nature of Summer SAD, its symptoms, and practical tips to help overcome the summertime blues.
Understanding Summer Seasonal Affective Disorder
Summer Seasonal Affective Disorder is a mood disorder that typically begins in late spring or early summer and remits in the fall. While the exact cause is not fully understood, several factors are believed to contribute to Summer SAD.
Increased Light Exposure
Just as the lack of sunlight is thought to contribute to winter SAD, too much sunlight can disrupt circadian rhythms and the production of melatonin, a hormone that regulates sleep.
Heat and Humidity
High temperatures and humidity levels can lead to physical discomfort, poor sleep, and dehydration, all of which can affect mood and energy levels.
Disrupted Routines
Summer often brings changes in routines due to vacations, school breaks, and social activities, which can be stressful for some individuals.
Body Image Issues
Summer attire and activities like swimming can exacerbate body image concerns, leading to increased stress and anxiety.
Allergies
Seasonal allergies can also play a role, as they can cause physical discomfort and fatigue, which may contribute to feelings of depression.
Recognizing the Symptoms
Recognizing the symptoms of Summer SAD is the first step towards managing it. Symptoms may vary from person to person but often include:
- Depression: Persistent feelings of sadness, hopelessness, or emptiness.
- Anxiety: Increased levels of anxiety or agitation.
- Irritability: Heightened irritability or frustration.
- Sleep Issues: Insomnia or difficulty falling and staying asleep.
- Appetite Changes: Decreased appetite and potential weight loss.
- Fatigue: Low energy and increased fatigue despite adequate sleep.
- Lack of Interest: A loss of interest in activities that were previously enjoyable.
- Difficulty Concentrating: Trouble focusing or making decisions.
If you notice these symptoms occurring consistently each summer, it may be time to seek help from a mental health professional. While Summer SAD can be challenging, several strategies can help manage symptoms and improve your overall well-being.
Strategy #1: Create a Comfortable Environment
Managing your environment can have a significant impact on your mood and comfort levels. Below are several factors to consider.
Cool Your Space
Use air conditioning or fans to keep your living space cool. Consider using blackout curtains to reduce heat and light exposure during the hottest parts of the day.
Stay Hydrated
Drink plenty of water to stay hydrated, as dehydration can exacerbate feelings of fatigue and irritability. You can also eat foods that increase hydration, such as cucumbers, watermelons, strawberries, pineapple, peaches, and more.
Use Sun Protection
Wear sunscreen, hats, and sunglasses to protect yourself from the sun and prevent overheating.
Strategy #2: Establish a Routine
Maintaining a consistent routine can help provide a sense of stability and control. Therefore, make sure to implement the following things into your daily schedule.
Sleep Schedule
Try to go to bed and wake up at the same time each day. Ensure your sleeping environment is cool and dark to promote better sleep.
Meal Times
Eat regular, balanced meals to maintain energy levels and avoid mood swings.
Exercise
Incorporate physical activity into your daily routine. Exercise can boost mood and reduce anxiety, but try to exercise during cooler parts of the day, such as early morning or evening.
Strategy #3: Manage Stress
Stress management also is crucial for mitigating the symptoms of Summer SAD. To better manage your summertime blues, try to keep the following tips in mind.
Relaxation Techniques
Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to reduce stress and anxiety.
Mindfulness
Engage in mindfulness activities like yoga or tai chi, which can help you stay grounded and focused.
Limit Commitments
Be mindful of overcommitting yourself to social activities. It’s okay to say no and prioritize your mental health.
Strategy #4: Stay Connected
Maintaining social connections can provide emotional support and reduce feelings of isolation. That’s why it’s so important to keep these tips in mind.
Reach Out
Talk to friends and family about how you’re feeling. Sometimes, just sharing your experiences can provide relief.
Attend Social Activities
Engage in social activities that you enjoy and that don’t feel overwhelming. Balance social time with alone time to recharge.
Find Support Groups
Consider joining a support group for individuals with SAD. Sharing experiences and coping strategies can be incredibly helpful.
Strategy #5: Engage in Enjoyable Activities
Finding joy and satisfaction in activities can help counteract depressive symptoms. Consider prioritizing to help find relief with your Summer SAD this year.
Hobbies
Pursue hobbies and activities that bring you pleasure and relaxation. Whether it’s reading, gardening, or crafting, make time for things you enjoy.
Nature
Spend time in nature, such as taking a walk in the park or visiting a botanical garden. Nature has a calming effect and can improve mood.
Travel
If feasible, plan a trip to a cooler climate. A change of scenery and a break from the heat can be refreshing and invigorating.
Strategy #6: Monitor Your Mental Health
Being proactive about your mental health is essential. The below activities can help you keep on top of your mental well-being to better support your holistic health.
Journaling
Keep a journal to track your moods, triggers, and coping strategies. Reflecting on your experiences can provide insights and help you identify patterns. This can also be helpful information when speaking with a mental health professional about your challenges.
Therapy
Regular therapy sessions can provide ongoing support and guidance. Cognitive behavioral therapy (CBT) is particularly effective for managing SAD.
Medication
In some cases, medication such as antidepressants may be necessary. Consult with a healthcare professional to determine the best course of action.
Prioritizing Your Mental Health
While summer is often associated with fun and relaxation, it can be a difficult time for those experiencing Summer Seasonal Affective Disorder. By recognizing the symptoms and implementing the strategies discussed throughout this article, you can better manage your mental health and enjoy the summer months with greater ease.
Prioritizing your mental health is crucial, no matter the season. Whether you’re dealing with Summer SAD or another mental health condition, it’s important to remember that seeking help is a sign of strength, and you don’t have to navigate this journey alone. Your mental well-being is worth it, so reach out for the support you need and continue your journey to sustainable mental wellness today.
Seeking Professional Help
If you’re struggling with the symptoms of Summer SAD, don’t hesitate to seek professional help. A mental health professional can provide you with personalized strategies and support to manage your condition.
Summer Seasonal Affective Disorder is a real and challenging condition, but it is manageable with the right strategies and support. If you or someone you know is experiencing the summertime blues, take proactive steps to address it. Reach out to a mental health professional for guidance and support.
At Plus by APN, we take a holistic approach to supporting mental health. That’s why we offer a variety of traditional and alternative treatment options to better support your needs. To learn more about our mental health treatment options, call us at 424.644.6486 or fill out our confidential online contact form for more information.
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