Traditionally, summer marks a time of seasonal fun in the sun, with school being out, households throwing backyard BBQs, and families going on vacation. With all the fun and excitement, surely there’s no time for depression and anxiety to get the best of you, right? Unfortunately, this isn’t the case. Just as you might get the “winter blues,” summer depression and anxiety are a real possibility and something spurred by the change of seasons. Thankfully, if you understand where your summer depression comes from, there are ways you can minimize it! Learn more about summer depression and how to prevent it from Chapin & Russell Associates.
Understanding Summer Depression
Seasonal Affective Disorder (appropriately abbreviated as SAD) is a common condition that most people associate with the winter months. It’s a form of depression that can come on as the days get shorter and darker in winter, impacting about 3% of individuals. It is more prevalent for those with a major depressive or bipolar disorder. But, surprisingly, over 10% of those who experience SAD report episodes in the summer too.
So, what’s the deal? Isn’t summer supposed to be filled with fun and relaxation? While this is true, changing seasons still bring complex changes for some to manage. From social functions and additional responsibilities to extreme shifts in temperature, there are many triggers for SAD during the summer. Understanding what those triggers are is the first step to resolving them:
An Uptick in Heat & Humidity
The weather and climate have always played a role in people’s emotional states. When temperatures drop, people’s moods can drop, too. However, emotional dysregulation can occur under severe temperatures and weather conditions of all kinds, like extreme heat! Although increased vitamin D intake makes it less likely you’ll develop depressive symptoms, too much of a good thing can become problematic. Extreme heat and temperatures can sap your energy, cause dehydration, and exhaust you. Worse yet, hot weather can create symptoms similar to those you experience during an anxiety attack, tricking your brain into thinking it’s becoming anxious.
What can be done? While you can’t stop the weather from heating up, there’s plenty you can do to cool yourself down. It’s all about striking a balance between a healthy amount of heat and cool. Don’t spend all your time outside; be sure to get out of the sun and into the shade if you feel yourself overheating. Stay cool indoors with the AC on, or go somewhere cool, like a movie theater or rec center.
A Change in Routine
Summertime introduces changes to schedules and routines that can stoke feelings of anxiety. From social functions and vacations, to your kids being out of school, a lot must be managed during the summer months! Even the opposite of having a packed schedule, where you’re suddenly left with surprisingly little to do, creates an opening where anxious and depressive thoughts can fester from a perceived lack of productivity.
What can be done? Again, balance is the key to enjoying your summer to its fullest! Don’t overwhelm yourself with endless activities and responsibilities; set reasonable goals to accomplish by the end of summer. Additionally, a lack of routine can be resolved by setting one yourself. Schedule simple tasks like house cleaning or going to the gym and stick with it. Even when the unexpected happens, you can control your own routine, reducing the stress and anxiety associated with uncertainty.
An Increase in Socialization
Were you invited to your neighborhood barbecue? Are you planning playdates between your kids and their friends? What about local sporting events? Beach days? Summer festivals or fairs? When summer rolls around, there are tons of social events you, your friends, and your family want to partake in. However, for those who are more “socially anxious,” the increase in socialization can be something you dread! Rather than feeling fun and excitement, social gatherings can bring feelings of stress, fear, anxiety, and resentment, which can cause further emotional dysregulation in your life.
What can be done? Plan days out with your friends and family as you wish, but try not to overwhelm yourself. We’ve already said it twice, but it’s all about balance. Choose the activities and events you’d be most comfortable doing. Additionally, for an outing or event you put together yourself, plan it at familiar or comfortable venues (even your own home!). That way, when you inevitably go out for “required” social obligations, you won’t feel burnt out by interacting with others.
A Decrease in Sleep
There’s nothing more important than a good night’s sleep. Sleeping gives a chance for your mind and body to rest and recuperate. Unfortunately, in the summertime, that sleep can be disrupted. Longer days with more light make it more challenging to fall asleep and stay asleep, wreaking havoc on your circadian rhythm (the internal biological clock that regulates the sleep-wake cycle). While this is especially true for people who have insomnia, it’s also a problem for those where sleep comes easily. The fact remains that everybody still needs an average of 7-9 hours of sleep to stay healthy, no matter the time of year.
What can be done? When we talk about sleep hygiene, we aren’t discussing showering before bed! Sleep hygiene is the habits and practices you implement to sleep well regularly. The key to getting to sleep and staying asleep during hot summer evenings is creating an environment conducive to sleeping that stays consistent throughout the year. Consider investing in blackout curtains or an eye mask to block out light, and stick with your regular bedtime routine as much as possible. Additionally, if falling asleep proves challenging due to heat, try taking a cold shower or using breathable bedding. Finally, avoid screentime a half-hour before bed and cut the caffeine by late afternoon and evening.
A Strain on Finances
Everything comes with a cost. Even as much fun as you want to have on your summer vacation, it’s going to require a significant investment of your time and money. The more you purchase, and the larger those purchases become, the more stress, guilt, and anxiety you can feel about your budget. Financial concerns can be for more than frivolous spending, too! For example, things like child care or air conditioning, while necessary, can cost significantly more in the summer.
What can be done? Although trying to “keep up with the Joneses” during summer break is tempting, don’t let your idea of the perfect summer drain your wallet. Start summer by setting a budget for yourself, and do your best to stick with it. You can also look for free or low-cost activities in your area to enjoy, further helping you stay within your financial means. Additionally, summer is the perfect time for yard sales! Consider selling items you no longer need to declutter your space and make some extra cash, alleviating stress related to both clutter and money.
When All Else Fails, Call Chapin & Russell
Summer is meant to be a time of relaxation, fun, and enjoyment. However, if not managed properly, it can become a source of stress, anxiety, and emotional dysregulation. By balancing your routine, socialization, sleep hygiene, and finances, you can better enjoy the summer months without sacrificing your mental health. Otherwise, if you can’t seem to lift yourself out of your summer “funk,” talking with a professional counselor is the next step. Like those at Chapin & Russell Associates, a counselor can help you learn to cope with the many stressors of summer and better maintain your emotional and physical well-being. If you are interested in talking with a counselor for depression, anxiety, stress and more, call Chapin & Russell Associates today at 309-681-5850. Chapin & Russell Associates’ main office is located at 3020 W Willow Knolls Dr, Peoria, IL 61614.
