The bright side of darkness: navigating summer depression is possible, not impossible. Can seasonal depression happen in the summer?

Absolutely! It sounds like an odd question because you associate summer with sunshine, fun, and happy times.

Well, not for some. For me personally, I used to get the winter blues because of the cold weather. But, I focused my attention on the holiday’s and being with family.

I don’t have SAD so much anymore as I do have anxiety pretty much everyday. Although, some people even have anxiety just during the summer months.

What is seasonal affective disorder? SAD is a type of depression that’s triggered by seasonal changes, usually in the fall and winter (but also spring and summer). 

What Are Some Symptoms When You are SAD in the Summer?

Symptoms specific to summer-onset seasonal affective disorder, sometimes called summer depression, may include:

• Firstly, Trouble sleeping (insomnia)
• Poor appetite
• Weight loss
• Agitation or anxiety
• Lastly, Increased irritability

How Does Summer Affect Your Mood?

The bright side of darkness: navigating summer depression through the heat. Some other factors that can contribute to feeling sad during the summer include: 

Heat

The heat can be oppressive for some people, leading to them spending more time in air-conditioned spaces. 

Subsequently, for me, I’d take the heat over cold any day of the week. I should go live out west or in Florida. Lounge in the pool all day long. That’s what I need is a pool.

Routine Changes

Accordingly, the sun setting later in the summer can cause people to go to bed later, which can disrupt their daily routine. That’s definitely me!

Summer can also bring changes to school and work routines, which can cause stress and anxiety. 

Financial Concerns

Basically, people may be concerned about whether they can afford a vacation and if they’ll have a job when they return. 

Well, I’m out, I know I definitely can’t afford a vacation. So, that’s off the bucket list.

Is Mental Health Worse in the Summer?

The bright side of darkness: navigating summer depression through the humidity.

Summer heat can have a negative impact on mental health, and some people may experience summer-related depression: 

Heat-Related Mental Distress

Extreme heat can cause a range of mental health issues, including irritability, depression, and increased aggression. 

It can also lead to substance use, domestic violence, and problems with memory, attention, and reaction time. 

Sleep Difficulties

Long, hot days can make it harder to sleep, which can worsen mental health symptoms. 

Altogether, it is hard to sleep when It’s hot. During the first heat wave (90’s or above) here, we didn’t have air for three days. Put that fan on me baby!

Summer-Related Depression

A subset of people experience major depression related to summer, but it’s less common than winter SAD. 

This type of depression is linked to people’s experiences with heat and humidity. 

Changes in Routine

Summer can bring changes to daily routines, such as later bedtimes and changes in school or work schedules. 

These changes can lead to feelings of being overwhelmed and tired. I know I get a little perturbed when my routine is changed. So, I can understand that.

Vulnerable Groups

Subsequently, people with preexisting conditions and people who use substances like alcohol are more vulnerable to the negative effects of heat on mental health. 

Some ways to improve mental health in high temperatures include: 

• Firstly, Building social connections and support networks 
• Raising awareness about the mental health risks of high temperatures 
• Educating people about the signs of heat-related mental distress 
• Lastly, Providing resources for support 

Why is My Anxiety So Bad in the Summer?

The bright side of darkness: navigating summer depression and anxiety. Anxiety can be worse in the summer for a number of reasons, including: 

Melatonin Changes

As a matter of fact, changes in melatonin levels in the summer can affect circadian rhythms, which can lead to trouble sleeping. 

I do have more trouble trying to fall asleep during the summer than I do during the winter. I think that’s why I welcome sunsetting earlier during the winter.

Also, I take melatonin orally to help me fall asleep. I take more during the summer than I do during the winter.

Humidity

Additionally, humidity can cause dizziness and dehydration, which can trigger feelings of fear and anxiety. 

Accordingly, sit me in front of a fan if there is no air conditioning and I’m good to go. If there’s no power for some reason, I can still take the humidity.

Health Risks

Concurrently, for people with health-related anxiety, the risk of heat stroke can make anxiety worse. 

My anxiety is there no matter what. So, if it’s going to be hot, it doesn’t affect my anxiety. I don’t have anxiety that is health -related.

Being Busy

People tend to be busier in the summer, with more frequent trips to the park, walks, golfing, sports, and vacations. Therefore, being busier can increase anxiety. 

Focusing on Symptoms

Focusing on symptoms can make them more intense. Yeah, that’s for sure. Especially if you isolate yourself (like me) and don’t really talk to anybody (except you guys).

I know it’s not like having a conversation with someone, but I still get to express my feelings which is good enough for me.

Who is Most Likely to Get Seasonal Affective Disorder?

The bright side of darkness: navigating summer depression is doable when you follow certain criteria.

Seasonal Affective Disorder (SAD) can affect anyone, but certain groups of people are more likely to experience it.

Here are some factors that may increase the likelihood of developing SAD:

• Geographic Location: Generally, individuals living in northern latitudes, where there are fewer daylight hours during the winter months, are at a higher risk.
• Age: Young adults and teenagers are more commonly affected, although SAD can occur at any age.
• Gender: Contrarily, women are more likely than men to be diagnosed with SAD. Studies suggest that women may experience SAD at a rate of about four times higher than men.
• Family History: Undoubtedly, a family history of depression or other mood disorders can increase the risk of developing SAD.
• Existing Mental Health Conditions: Emphatically, individuals with a history of depression, anxiety, or other mood disorders are more susceptible to SAD.
• Vitamin D Deficiency: Low levels of vitamin D, which can be linked to reduced sunlight exposure, may contribute to the risk of SAD.
• Lifestyle Factors: At the same time, sedentary lifestyles and lack of exposure to natural light can also increase the likelihood of experiencing SAD.
• Stressful Life Events: Major life changes or stressors may trigger or exacerbate symptoms of SAD.

At length, understanding these risk factors can help in identifying those who might be more susceptible to seasonal affective disorder and in seeking appropriate support and treatment.

Seasonal Depression Symptoms

Seasonal Depression, or Seasonal Affective Disorder (SAD), can manifest a variety of symptoms that typically align with changes in seasons, most commonly during the fall and winter months.

Here are some common symptoms:

• Persistent Sadness: A feeling of hopelessness or sadness that lasts for at least most of the day.
• Loss of Interest: Certainly, a decrease in interest or pleasure in activities that were once enjoyable.
• Fatigue: Increased tiredness or a lack of energy, even after adequate rest.
• Changes in Sleep Patterns: Even more, either insomnia or oversleeping, often with difficulty waking up.
• Changes in Appetite: As well as, increased cravings for carbohydrates or weight gain; some may experience a decrease in appetite.
• Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.
• Irritability: Explicitly, increased feelings of irritability or frustration.
• Social Withdrawal: A tendency to isolate oneself from friends and family.
• Feelings of Guilt or Worthlessness: Henceforth, a sense of guilt or feeling like a burden to others.
• Physical Symptoms: Some individuals may experience headaches, stomach problems, or other physical complaints.
• Suicidal Thoughts: Equally important, in severe cases, thoughts of self-harm or suicide may occur.

However, symptoms can vary in intensity and duration, and they may begin and resolve at specific times of the year.

How to Beat Seasonal Depression in Summer

The bright side of darkness: navigating summer depression can be dealt with by folowing these criteria.

Beating seasonal depression in the summer can be challenging, but there are several strategies that can help manage symptoms and improve overall well-being:

• Stay Active: Engage in regular physical activity. Exercise can boost mood and reduce feelings of depression. Therefore, consider outdoor activities like walking, biking, or swimming.
• Maintain a Routine: Establishing a daily routine can provide structure and a sense of normalcy, helping to combat feelings of aimlessness.
• Seek Sunlight: While it may seem counterintuitive, getting enough natural light is important. Spend time outdoors during daylight hours, especially in the morning.
• Practice Mindfulness and Relaxation: Incorporate mindfulness practices such as meditation, yoga, or deep breathing exercises to help reduce stress and improve mood.
• Connect with Others: Reach out to friends and family. Social support is vital for mental health, so try to engage in social activities or join clubs or groups.
• Limit Alcohol and Caffeine: Both substances can negatively affect mood and sleep patterns, so it’s best to consume them in moderation.
• Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids, found in fish and flaxseed, may also help improve mood.
• Stay Hydrated: Dehydration can affect mood and energy levels, so make sure to drink plenty of water throughout the day.
• Seek Professional Help: If symptoms persist or worsen, consider talking to a mental health professional. Therapy or counseling can provide support and coping strategies.
• Light Therapy: Although more commonly used in winter, light therapy can also be beneficial for summer SAD. Consult with a healthcare provider about the possibility of using a light therapy box.
• Limit Screen Time: Reducing time spent on screens, especially before bed, can help improve sleep and overall mood.
• Engage in Hobbies: Spend time doing things you enjoy, whether it’s reading, gardening, crafting, or any other fulfilling activity.
• Volunteer:Furthermore, helping others can provide a sense of purpose and improve your own mood.
• Practice Gratitude: Keeping a gratitude journal can shift focus from negative thoughts to positive aspects of life.
• Consider Supplements: Hence, if you’re experiencing low energy or mood, talk to a healthcare provider about the possibility of vitamin D or other supplements.

Implementing these strategies can help manage symptoms of seasonal depression during the summer months. Remember that everyone’s experience is unique, so it may take time to find what works best for you.

Sum It All Up

The bright side of darkness: navigating summer depression will give you the best summer yet!

Being that, I use my SAD lamp all the time. I feel like it really helps with the depression. I wish it helped me with the anxiety.

With me isolating myself so much, I rarely leave the house. So, I’m not outside much in the sun. I really should get out more, but the anxiety is holding me back.

The anxiety is what makes me depressed (like now). I wish it was just seasonal. The anxiety is really bad right now. It just comes out of nowhere.

Anyway, summer-onset seasonal affective disorder is very real even though you wouldn’t associate depression with summer.

To all those depressed (and anxiety-ridden) people out there, better days are ahead if you believe so. Power of the mind. Stay safe. Until next time…

Articles About Seasonal Affective Disorder

-Tips for Summer Depression

https://www.webmd.com/depression/summer-depression

-Anxiety, panic attacks and heat. Why do you feel worse in the summer?

https://hedepy.com/about-mental-wellbeing/anxiety-panic-attacks-and-heat-why-do-you-feel-worse-in-the-summer

-Seasonal Affective Disorder

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=In%20most%20cases%2C%20SAD%20begins,daylight%20hours%20in%20the%20winter.

Have a Good One,

Cindee Murphy
“One Voice-SAD During The Summer?”

“I check the sunset time every day beginning in mid-December. It gives me hope, even though the sunset time is only one to two minutes later each day. This may sound unbelievable but it makes me so, so happy .”– Anita Ahrens

“Depression doesn’t take away your talents; it just makes them harder to find. But I always find it. I learned that my sadness never destroyed what was great about me. You just have to go back to that greatness, find that one little light that’s left.” — Lady Gaga

“I have never been remotely ashamed of having been depressed. Never. What’s to be ashamed of? I went through a really rough time, and I am quite proud that I got out of that.” –J.K. Rowling

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