Summer Blues? Tips to Help You Cope

It’s summertime (almost) and the livin’ is easy. The sun is shining, the days are longer, and everyone is happy and out having a great time. At least, this is what we’ve all been led to believe – based on movies, songs, and our friends’ Facebook and Instagram pages.

There is an expectation that when the weather turns warmer and the sun brighter, so should our mood.

But for many, summer isn’t all it’s cracked up to be, and summer can actually worsen mental health concerns, like low mood and anxiety (this is known as Summer-Onset Seasonal Affective Disorder [SAD]).

The impacts of this can be even tougher, because we feel like we are supposed to be having a good time. Everyone else seems to be happy and relaxed, so why can’t you?

And more importantly, what can you do to make this summer easier?

Here’s what you need to know about summer depression.

Understanding Summer Depression

Summer Onset Seasonal Affective Disorder and Major Depressive Disorder

While many experience difficulties with low mood and depression in the winter (as the days get shorter and colder), there are some who struggle the most during the summer.

The onset of summer actually triggers their depressive symptoms.

Experts aren’t totally sure why this happens – it may be that too much sun exposure or oppressive heat is the trigger. It’s also been thought that allergies can play a role, or that people are responding to shifts in sleeping habits during summer’s lighter nights and bright early mornings.

Winter SAD is often accompanied by low energy and withdrawal, whereas summer SAD typically manifests as agitation or anxiety. People with summertime depression may also have difficulty sleeping, feel jittery, and lose weight.

There are also people who struggle with Major Depressive Disorder (MDD), and despite what we’re led to think about the joys and levity of summer, individuals coping with untreated MDD will likely continue to experience depressive symptoms as winter transitions to spring and summer. A change in seasons doesn’t automatically mean a change in symptoms.

There can also be other factors that contribute to difficulties with mood during the summer…

Financial Worries

Summer can be expensive. There’s vacations, eating out, music festivals, and so much more! It starts to add up. If we’re feeling strapped for cash and on top of that, are getting bombarded by pictures and videos of our friends living it up, it can drive us to feel stressed and even down on ourselves. We can fall into the dangerous trap of ‘compare and despair’, when we look around and it feels as if the rest of the world is doing so much better than we are.

Body-Image Concerns

With the summer heat comes the need for shorts, bathing suits, and short-sleeves. While body image issues aren’t dependent on the seasons, they can certainly become amplified during the summer months. People can feel terribly self-conscious about their bodies, which may lead them to start skipping social situations out of embarrassment. ‘Compare and despair’ can happen with body image, too.

The heat!

Some love the heat, but others find the heat of the summer months to be oppressive and aggravating. This might lead them to stay inside in the AC, skip outdoor outings with friends, and order less than healthy take-out because it’s just too hot to cook. The heat can also disrupt sleep for many. All of these things can contribute to low mood.

Changes in Routine

During the summer, routine can often go out the window, which can be stressful and can leave our lives feeling a bit too chaotic for our liking. Our healthy habits and behaviours can fall to the wayside and we can feel overwhelmed by the typical increase in higher energy activity that comes with the summer months.

Tips to Help You Cope

Struggling with low mood and anxiety in the summer can be a lonely and isolating experience. We look at the people around us, and they are seemingly quite happy. So, what can you do to make this summer easier?

If you’re feeling down or anxious, here are my top 5 tips for taking care of yourself this summer:

1. First and foremost, if summer is leaving you feeling off balance, don’t ignore it! Talk to a trusted friend, family member, or mental health professional. A CBT Therapist can help you to identify and change the unhelpful and self-defeating thoughts and behaviours that are contributing to your low mood and anxiety.

2. Do your best to maintain some structure in your days. That might mean meal planning and prepping to make sure you’re eating properly, or taking time to schedule in breaks throughout the excitement, or getting on a consistent sleep schedule (go to bed at the same time every night, wake up at the same time every morning, and don’t sleep much less than 7 hours and no more than 9 hours a night.)

3. Exercise! Exercise is a natural anti-depressant; regular physical activity can help keep depression at bay. Even if it’s getting too hot for your normal work outs, find other ways to stay active and head off summer depression. You can work out earlier in the morning or later in the evening, when it’s cooler. If a gym membership is too expensive, there are countless home-workout videos on YouTube that you can follow. Whatever form of exercise you choose to do, come up with a plan and do your best to stick to it.

4. Remind yourself that social media is NOT always an accurate reflection of people’s lives – you’re seeing what they want people to see. Instead of falling into ‘compare and despair’, see if you can use what you see on social media as a way to inspire you. Sure, other’s may have more resources for fun activities than you do, but ask yourself, ‘How can I create that kind of fun within my budget?’. There are tons of fun free activities that you can do during the summer! It can be really helpful to have something fun planned every few weeks, to keep you motivated to move forward.

5. Be around people. As tempting as it is to want to stay inside and isolate yourself, being around other people is going to help boost your mood.

Be sure to take care of yourself this summer, and remember, if something feels off, reach out for some support.

Next Steps for YOU

If you’re starting to notice the summer blues and are looking for some support, I offer a complimentary 15-minute telephone or in-person consultation.

We can discuss any questions you might have about whether my therapy services will be a good fit for you. Please feel free to email the clinic at admin@drdarou.com to set up a time that works best for you.

Alternatively, if you are feeling ready to dive in and get started, you can book your first appointment with me at Darou Wellness (click here).

What you can expect in our work together:

• Confidential, non-judgmental, and compassionate care

• Comprehensive assessment of your needs, goals, and strengths

• Collaborative treatment planning rooted in evidence-based models

• Skill-building and development of effective coping strategies

• Home practice on a weekly basis to make sure you feel confident in applying the skills you are learning

I very much look forward to working alongside you on your journey toward wellness!

I regularly blog about mental health concerns, so check back in for more on coping with anxiety, depression, insomnia, emotional difficulties, trauma and general coping and mental wellness.