Many people are aware of the toll that the winter months can take on mental health. You have probably heard of the winter blues and may even know someone with Seasonal Affective Disorder (SAD). But did you also know that for some people the summer months can trigger feelings of anxiety and depression?
Seasonal Affective Disorder (SAD) affects 4-6% of the US population and typically triggers symptoms of depression when the days get colder and shorter. However, about 10% of those diagnosed with SAD report that their symptoms of depression worsen in the summer, not winter. Symptoms of summer depression can include loss of appetite, trouble sleeping, weight loss, and anxiety.
Summertime brings less structure and high expectations for having fun. Along with a biological predisposition to depression or anxiety, these factors can trigger feelings of anxiety and depression at a time when most would expect themselves and others to feel better.
Here are some simple ways to keep your mental health on track during the summer months.
1. Maintain a schedule
School’s out for summer and mom and dad aren’t the only ones counting down until September when schedules and routines are more defined. If you have experienced anxiety or depression before, you know how important it is to have a reliable routine. But, during the summer, regular routine is more likely to go out the window. Parents of young children are especially vulnerable to this disruption. Regular bedtimes, wake up times, and mealtimes can help anchor the day for people of all ages. For children, it can be helpful to post schedules in an active hub of the home. In addition to day-to-day activities, write in special events like birthdays, movie night, Independence Day and any vacation time that help mark the week.
2. Get outside
Research supports spending time in nature as a type of therapeutic intervention for depression and anxiety and it even has a name – ecotherapy. Several studies have demonstrated the positive effects of nature on the mood. Calming nature sounds and even the stillness of nature have been shown to lower blood pressure and decrease the stress hormone named cortisol. The benefits of Vitamin D with sunlight exposure can increase the brain’s utilization of serotonin, which is associated with boosting mood and feeling calm. To find out more about the mental benefits of being outside, check out this article we wrote a little less than a year ago: The Great Outdoors: An Under Prescribed Solution for a Better Mood.
3. Take a social media vacation
Summertime is a prime time for posting photos of outdoor adventures, beach vacations, and having fun. Social comparison with friends and family on social media can be a trigger for feelings of low self esteem and depression. And with the average person spending at least 1 hour and 40 minutes on social media sites, there are a lot of opportunities for this social comparison to take place. It is important to remember that people typically post photos of their best outfits, most incredible vacations, and when they are looking their best. Consider taking a break from social media during the summer, especially if you find yourself feeling anxious or depressed after you scroll.
We hope that these simple suggestions can give you some ideas of how to take care of your mental health during the summer months!