Ah, at last, the summer has finally arrived! For many people, this time of year brings a sense of joy, lightheartedness, and fun. Afterall, what’s not to like about sunshine, beach outings, vacations, and longer days? It would seem like a simple equation for happiness and uplifted moods- right? However, a small percentage of people experience summer much differently than the majority. You have probably heard of seasonal affective disorder, or SAD, which is typically associated with the winter months. This is when a person experiences symptoms of depression due to less sunlight and colder temperatures. However, for a smaller subset of people, summer has the opposite effect and triggers an increase in anxiety and depression symptoms. Experts believe it may be attributed to higher humidity levels, social pressures, body image issues, or longer days. So, what can we do to help ease summer depression symptoms? Here are a few tips to help cope with SAD in the summer.

Make a routine! It is easy to fall out of sync during the summer months when our work or school routines are disrupted. These daily routines often serve to stabilize our days and create purpose. Therefore, we still need them in the summer. If your work or school schedule changes during the summer months, replace those hours with scheduled, daily events such as working out, taking a walk, walking the dog, going to the store, cooking, or reading. This allows you to have a daily plan of activity to ward off boredom and overthinking.
It is ok to say no! The summer months are often filled with a slew of invitations to barbeques, parties, beach trips, and vacations. Even though these events can be fun and entertaining, they can also be overwhelming for many. Afterall, we cannot forget about the introverts and those of us with anxious tendencies! Too much socializing can trigger feelings of anxiety and depression. So, be patient with yourself and know that you can decline invitations and space out social outings to meet your own preferences.
Quality time with the kids. For most parents, summer means the kids are out of school. This can be viewed in two ways- more quality time with them or more time to be bombarded with “I’m bored!” Planning activities ahead of time can help alleviate the pressure to keep the kids occupied. Not everyone can afford camps and costly daily trips! Sometimes keeping a simple routine that allows them to “feel bored” and appreciate less stimulation is key. Maybe it’s time to create chore charts, reading time, less screen time, or low-key play dates at home. Mix it up and be mindful of your own needs as well.
Prioritize healthy habits. With the onset of summer activities, social pressure, and stifling heat and humidity, it is vital to establish moderate, healthy habits. Sleep hygiene is often one of the most underrated forms of self-care. Well, it is time to make it a priority! Get your sleep and take naps, if needed to reenergize your mind and body. Let’s not forget moving your body and eating well. Not a fan of the gym? Then a simple walk around your neighborhood or taking a quick swim in the pool may help with depressive symptoms. Afterward, commit to at least one healthy meal consisting of low-fat protein and vegetables. Slight changes such as these often increase our moods. However, do not feel pressured to overdo dieting and fitness in order to wear that bathing suit or out of fear of being judged in shorts. You do what works for you – your body may let you know when it is now stressed out from too much of a good thing!
Think about why. Do you notice a trend of being triggered with the onset of summer? Perhaps it is time to seek out professional help from a medical professional or trained clinician. Often talking to someone and sorting through the associations or environmental triggers that summer may be eliciting can also help alleviate SAD symptoms.

As you can see, summer is not always the best of times for everyone. However, if you are someone who spends the summer thinking, “What is wrong with me- I should be happy,” stop being so hard on yourself! Instead, take the time to look for triggers to summer SAD and begin devising coping skills ahead of time. Don’t be afraid or embarrassed to ask for help, you may be surprised that you are not alone in this. You too can find enjoyment in summer with the right plan!

* Seasonal Affective Disorder is known as Major Depressive Disorder with Seasonal Pattern in the DSM-5-TR.

Author: Vanessa LaBruzza, LAC