Summertime SADness

Summertime is supposed to be the best time of year, filled with longer days, warm weather, no school, and breaks from the typical work routine. This all sounds great! So, why do I still feel sad? Though it may be surprising to some, summer can cause seasonal depression. While it is more common to see symptoms of Seasonal Affective Disorder (SAD) during the cold and rainy months of fall and winter, SAD can also affect people in the late spring and summer months. SAD can affect people of all ages, with teens and young adults at higher risk.

SAD is a condition distinguished by recurrent depressive episodes that return every year around the same time. It has been shown that SAD symptoms present differently in the summer than they do in the fall and winter. Typically, those who struggle with SAD in the fall and winter present with low energy, pervasive sadness, daytime tiredness, and decreased activity. Individuals who experience SAD in the summer often present with distinct symptoms, such as irritability, agitation, anxiety, restlessness, weight loss, poor sleep, insomnia, and a decrease in appetite. 

So, why do some of us feel like Lana Del Rey’s song, “Summertime Sadness,” is on repeat? Research suggests that excessive exposure to sunlight in the summer months can lead to changes in an individual’s circadian rhythm. Longer days in the summer cause lower melatonin production, which can throw off your sleep cycle. Lack of sleep plays a huge role in our mental health and can increase symptoms of depression, irritability, agitation, and anxiety. Other possible reasons for increased summer sadness include high temperatures, lack of a routine or structure, and negative body image. The pressure of going on vacation, obtaining the perfect beach body, and extreme summer heat can affect your mood negatively. 

SAD can be debilitating like other mood disorders, but there are some actions you can take to lessen the severity of summertime depression. 

• Exercise regularly. Exercising regularly can help enhance mood and ease pain by releasing endorphins. It also increases metabolism, leading to improved energy levels. Finally, exercise is good for self-esteem, sleep quality, and decreasing anxiety. While all movement is beneficial, low-impact aerobic activities such as walking, dancing, and swimming are best suited to help relieve SAD symptoms. 
• Prioritizing good sleep. Due to summer’s disruption of our sleep patterns, it is important to get good quality sleep. Investing in heavy blackout curtains to decrease light and sticking to a regular sleep schedule can help improve sleep and reduce SAD symptoms. 
• Create a self-care plan. Self-care strategies, such as mindfulness, meditation, and deep breathing, can be helpful in mood regulation and stabilization. This can help reduce feelings of anxiety and irritability. So, the next time you are feeling overwhelmed by your SAD symptoms, try meditation or box breathing (inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts).
• Decrease social media use. Social media has been shown time and time again to harm our self-esteem and body image. With more free time in the summer often comes more scrolling and comparing ourselves to the idealized versions of people we follow. Decreasing screen time, especially social media, can improve self-esteem, helping us feel our best. 

While these strategies can help reduce symptoms of SAD, oftentimes, more support is needed. If you are struggling with Seasonal Affective Disorder, Georgetown Psychology is here to help. Remember you are not alone, and there are ways to help relieve your summertime SADness.