How to Manage Summer Seasonal Affective Disorder (SAD): Overcoming Summertime Sadness

You've heard of Seasonal affective disorder right? SAD for short, because clinicians have a sense of humor. 

SAD is a mood disorder with depressive symptoms that occur at a specific time of year with full remission at other times of year. It typically occurs during fall or winter, although a less common form occurs during spring or summer. 

Studies using across the U.S., Canada, and United Kingdom show a lifetime prevalence of 0.5% to 2.4% in the general population. Of patients with major depression, 10% to 20% have a seasonal pattern of symptoms consistent with SAD. 

With summer in full swing, most conversations revolve around sunny beach days, long evenings outdoors, and vibrant social gatherings. But summertime isn’t immune to SAD, and it affects many people each year, disrupting their seasonal high spirits.

Why does this happen, despite the heavy dose of sun? Why would the weather make you sad when everything around is bright and lively? Factors include the heat and humidity, disrupted schedules due to vacations or irregular work hours, and even body image issues that arise with the need for lighter clothing. Missing that summer trip, missing that wedding, hating yourself for not getting the beach body you promised yourself back in January. There's a list of reasons why the summer months hold out for summer-exclusive stress. 

Symptoms of Summer SAD may include:

- Agitation and restlessness

- Anxiety

- Insomnia

- Lack of appetite

- Weight loss

- Increased irritability (lashing out at your friends/family because they keep making stupid plans)

If you find yourself feeling unseasonably down, you're not alone, and there are several proactive steps you can take to enhance your mood and reclaim the joy of summer.

Effective Tips to Overcome Summertime Seasonal Affective Disorder

1. Maintain a Regular Schedule 

Try to keep a regular schedule for the things you do. Organize your life. Workouts, recipes, cleaning tasks throughout the week. Log your sleep, track exercise. This stability can be incredibly soothing to the mind and body.

2. Stay Cool 

Overheating can exacerbate feelings of agitation and anxiety. Keep your living spaces cool and avoid direct sun exposure during peak heat times. No need to be sweaty and nervous. Do what you can to avoid that. 

3. Write it out

If you have been thinking about journaling, now is the time. The summer is great time to sit outside and write out your feelings. If you don’t know where to start begin with journal prompts!

4. Exercise Regularly 

Staying active is crucial.  It doesn't have to be crazy. Walk, run, cycle, life weights. Just get your body moving and the blood flowing. The extra oxygen makes it easier for your brain to regulate your mood. Walking around downtown to go shopping also counts as moving, btw. 

5. Eat Well

Focus on a balanced diet with plenty of fruits and vegetables that keep you hydrated and nourished. While cutting out junk food does help with mood boosting, you don’t have to embark on an extreme diet to feel good. Be mindful, is all.  

6. Consider Therapy

Sometimes, talking to a professional can provide relief by helping you understand and manage your feelings better. An extra set of unbiased ears can do wonders when sorting your thoughts. 

7. Practice Yoga 

Yoga not only helps in reducing stress and tension but also boosts your mood and enhances your emotional resilience. The slow, controlled breathing and movements can significantly calm the nervous system, perfect for those summer blues. Yoga is a great way to work on your mind-body connection.

8. Water therapy

Water therapy can increase the production of endorphins, the body's natural mood elevators. It also enhances circulation, helping reduce pain and promote relaxation. Head to any body of water. The beach, lake, river, or even a public pool. One of our favorite ways to relax in the water is by decompressing with Watsu Water Therapy. 

Summer SAD can be tough, and downright annoying. But remember, it's completely cool to seek help and talk about your struggles. Use these tips as a starting point to take control of your well-being during the sunny season.  

Stay sunny! 

References: Galima, S. V., Vogel, S. R., & Kowalski, A. W. (2020). Seasonal affective disorder: common questions and answers. American family physician, 102(11), 668-672.