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Summertime sadness? Self-care strategies for seasonal mood swings

By Edrian Blasquino. Ah, the joy of summer! That’s what the season is usually associated with. Sunshine, outdoor fun, shared laughter with your family and friends—just a good time overall. But for some, the season can bring unexpected bouts of sadness. This phenomenon, often referred to as “summertime sadness”, can affect anyone—even you! In this article, we will explore what this occurrence is all about, its symptoms, its causes, and a few strategies you can employ to manage it effectively.

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What is summertime sadness?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. While most people associate SAD with winter, a smaller percentage experience it during the summer months.

Differences between winter and summer SAD

While both winter and summer SAD are forms of Seasonal Affective Disorder, they manifest differently due to the contrasting seasonal changes.

Winter SAD

Winter SAD is the more commonly recognised form of this disorder. It typically emerges in late fall or early winter and can persist until the spring. Common symptoms of winter SAD include:

Oversleeping: People with winter SAD often find themselves sleeping more than usual and still feeling tired.
Overeating: There is a tendency to crave carbohydrate-rich foods, leading to increased calorie intake.
Weight gain: The combination of oversleeping and overeating often results in weight gain.
Low energy: Individuals may feel sluggish and have difficulty completing daily tasks.
Social withdrawal: There is often a desire to “hibernate” and withdraw from social activities.

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Summer SAD

Summer SAD, although less common, is a significant issue for those affected. It usually starts in late spring or early summer and can last until fall. Symptoms of summer SAD include:

Insomnia: Instead of oversleeping, individuals with summer SAD often struggle with sleep and may experience insomnia.
Loss of appetite: Many people with summer SAD lose interest in eating, which can lead to a decrease in calorie intake.
Weight loss: The loss of appetite often results in noticeable weight loss.
Agitation or anxiety: Individuals may feel more restless or anxious during the summer months.
Increased irritability: Longer daylight hours and higher temperatures can contribute to irritability and mood swings.

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Causes of summertime sadness

1. Biological factors

Changes in the body’s circadian rhythm due to longer daylight hours can disrupt sleep patterns, leading to mood swings. Additionally, high temperatures and humidity levels can affect physical and mental well-being.

2. Environmental factors

Increased exposure to sunlight and heat can lead to dehydration and exhaustion, exacerbating feelings of sadness. The pressure to be constantly active and social during summer can also be overwhelming.

3. Psychological factors

The contrast between societal expectations of summertime happiness and personal feelings can lead to guilt and stress. Individuals may feel isolated if they do not share the general enthusiasm for summer.

Self-care strategies for managing summertime sadness

Establishing a routine

A consistent daily routine can provide a sense of stability and control, which is beneficial for mental health. Incorporate regular sleep patterns, meal times, and physical activities into your daily schedule. Avoid overcommitting to social activities if they feel overwhelming.

Staying physically active

Get your endorphin fix with some awesome physical activities! Whether you’re splashing in the pool, conquering a hiking trail, or finding your balance in yoga, you’ll boost your mood and kick stress to the curb while soaking up some fresh air.

Eating a balanced diet

If you want to feel great and stay energised, load up on fruits, veggies, lean proteins, and whole grains. Hydration is also important, so drink enough water throughout the day. Cut down on sugary snacks, caffeine, and alcohol to keep your mood and energy levels steady.

Practising mindfulness and meditation

Mindfulness can help manage stress and improve overall well-being by keeping you grounded in the present moment. Try deep breathing exercises, guided meditations, or yoga to calm the mind and reduce anxiety.

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Going on a summer escapade

Regularly incorporating such escapades into your lifestyle can help maintain mental well-being. Here are some ideas for a relaxing and reenergising summer retreat:

1. Planning a seaside escape

A calm refuge in a seaside town is one of the best ways to combat summertime sadness. Look for activities that allow you to engage with the natural surroundings, such as beach walks, swimming, or simply sitting by the shore and meditating.

2. Exploring mountain retreats

Mountain retreats offer a cool and serene environment that can be a refreshing escape from the summer heat. Activities such as hiking, camping, or simply enjoying the mountain views can be incredibly rejuvenating.

3. Visiting national parks

National parks provide a variety of landscapes and activities. From forest trails to waterfalls, these parks offer opportunities for hiking, bird watching, and photography, helping you reconnect with nature.

4. Attending wellness retreats

Wellness retreats focus on holistic health, offering activities such as yoga, meditation, and spa treatments. These retreats can help you relax, detox, and improve your overall well-being.

5. Engaging in cultural trips

Visiting a new city or town can provide a mental break and stimulate your mind. Explore museums, historical sites, or local festivals to immerse yourself in a different culture and environment.

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Psychiatric care that’s affordable and accessible

The Talkspace team has deep specialization in mental health medication, and your psychiatric provider will work with you to find a prescription that helps you feel and function better. Because we believe this high-quality care should be available to all, we make it exceptionally fast and affordable. Talkspace is in-network with most major insurers (the average copay is only $30), there’s no referral required, and you can see a provider within about a week.

Seeking professional help

If self-care isn’t doing the trick, it might be time to call in the pros. Persistent feelings of sadness or hopelessness shouldn’t be ignored. Chat with a therapist, counselor, or psychiatrist—they can offer the specialised help and treatments you need.

Cognitive-behavioral therapy (CBT) and medication can be effective in managing summertime SAD. Consult your healthcare provider to identify the most appropriate treatment for your specific needs.

Conclusion

Summertime sadness can cast a shadow over what should be a vibrant and enjoyable season, but with the right strategies, you can reclaim your joy and vitality. By taking proactive steps to care for yourself, you’re not only combating summertime sadness but also cultivating a resilient and happier version of yourself.

Embrace the season with an open heart and a determined spirit, knowing that you have the power to transform your summer into a time of growth, joy, and tranquility!

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