Coping with Depression During the Summer Months

When my depression flared last summer, I felt very low. Unrealistic expectations around a summer reprieve from depression made me feel worse. I thought I would get a much needed vitamin D boost from the summer sun, but instead I learned the sun can also be a trigger for seasonal affective disorder.

When depression-like symptoms flare unexpectedly, or you are experiencing changes in mood, it’s vital to seek out medical advice.

What the Experts Say:

The summer season, with all its warmth and sunlight, is the perfect time for the human body to recharge. Unfortunately, it can also be a trigger for Summer-onset MDD with a Seasonal Pattern(MDD-SP).

According to the experts at Healthline, the risk factors include:

• Being a woman, MDD-SP is more common in females, although men report more severe symptoms
• Genetic factors, such as having a family history of major depressive disorder, or having bipolar disorder
• Living closer to the Equator
• Having bipolar disorder

Some studies suggest that sunshine could be a cause of SAD because it makes people feel warmer and more active, which in turn makes them more likely to stay up late and sleep less.

Other studies have found that summer days are longer than winter days, so it’s possible that this difference in circadian rhythms could also play a role in the link between the season and depression risk.

Do You Have Summer Seasonal Depression?

Symptoms of major depressive disorder with a Seasonal Pattern (MDD-SP) in the summer months:

• lack of energy;
• low mood;
• anxiety and irritability
• social withdrawal
• sensitivity to light and/or heat
• increased sleepiness

It is important to note that these symptoms can vary between individuals, seasonal influences and your mental health history.

Strategies to Help You Cope with Summer Depression

According to WebMD there are some things you can do to help manage summer depression. Here’s what they recommend:

• Get Help: talk to a therapist, or see your doctor, who can evaluate what treatment might be appropriate.
• Plan ahead: think about specific aspects of your life that become difficult during the summer.
• Sleep: ensure you get enough sleep because the longer, warmer summer days can encourage you to stay up later than usual.
• Keep up with your exercise: when it’s too hot for your normal activities, find other ways to stay active. If possible aim to exercise earlier in the morning or later in the evening when it’s not so hot.
• Don’t overdo dieting and fitness. Instead exercise sensibly and eat in moderately.
• Protect yourself. Don’t let holiday obligations drag you down. If you are feeling overwhelmed, take a step back from hosting summer activities.
• Think about your why: determine if there are certain triggers or memories associated with the summer months. If you do have an unhappy association with summer, sorting it out could break the cycle
• Talk to your doctor about adjusting your medication: if you are on medication for depression, and you find that summer tends to make your depression worse, talk to your doctor about modifying the dosage.
• Plan your holidays in keeping with what makes you happy. Don’t burden yourself with the additional stress of being locked into a vacation that doesn’t feel like a vacation.

My biggest takeaway is to please be patient and gentle with yourself.

Brave Reminder

Brave friend, you are not defined by changing conditions.  Seasons change, but your inner beings remains unwavering, wise, beautiful and strong.

Connect with the gently whisper of your breath, as a way to offer yourself compassion and comfort. Remind yourself that irritability and intense emotions can be a symptom of depression.

Slow down the thought stream and give yourself a bit of time before trying to implement any drastic changes.

Keep in mind that situations can appear more complicated than they are when you are dealing with depression. Resolve not to overdo things, as you’ll only end up depleting precisou energy.

Focus on making healthy decisions, one brave step at a time

When the sun is shining but your mood isn’t –
   breathe.

When it feels like everyone else is enjoying the summer sun, but the holiday vibes are getting you down –
   breathe.

Be patient with yourself. Depression is a treatable clinical condition.

 

Until next time brave friend, be kind to yourself.