What is Summertime Sadness or summer-pattern Seasonal Affective Disorder?
Seasonal Affective Disorder is not just for the cold, dark, winter months. It can also affect people when it is sunny and warm out, in which case it is known as summer-pattern SAD or summer depression. On the physiological side, Vitamin D can only be absorbed from the sun without sunscreen, so even if you are spending more time outdoors, you may remain Vitamin D deficient if you're protecting your skin with high SPF (we can’t win!). On the psychological side, social media is a large contributor to these feelings of summer sadness because when we see our friends, peers, or even strangers posting about their fun summer activities, we feel like the kid being excluded from the cool lunch table. It makes us feel friendless, alone, and unworthy.
Summer SAD factors:
Summer seasonal affective disorder, or summer SAD, can be influenced by various factors that contribute to depressive symptoms during the summer months such as:
Biological Factors: Some people are more sensitive to changes in daylight hours or increased exposure to sunlight during the summer months. These biological factors can influence mood regulation and contribute to summer seasonal affective disorder.
Disrupted Routine: The summer season often brings changes in routine, such as vacations, changes in work/school schedules, and increased social activities. These disruptions can affect sleep patterns, meal times, and overall stability, which can trigger or worsen symptoms of depression.
Increased Temperatures: High temperatures and humidity levels can be physically uncomfortable and contribute to feelings of fatigue, irritability, and overall low mood.
Perceived Pressure to Be Happy: There is a cultural expectation that summer should be a time of happiness and enjoyment. For individuals struggling with depression, this pressure to feel happy during the summer can create additional stress and feelings of guilt or shame.
How does social media affect seasonal summer affective disorder (SAD)?
Social media can significantly impact individuals experiencing Summer Seasonal Affective Disorder (Summer SAD) in several ways:
Social Comparison:
Social media often portrays idealized versions of people's lives, especially during the summer when posts about vacations, beach days, and outdoor activities are common. For someone struggling with Summer SAD, seeing these posts can intensify feelings of inadequacy or loneliness, as they may compare their own experiences to the seemingly perfect lives of others.
Negative Self-Perception:
Constant exposure to curated images of summer fun on social media can reinforce negative self-perception for individuals with Summer SAD. They may feel inadequate or flawed for not enjoying or participating in summer activities as others do, further worsening their depressive symptoms.
Fear of Missing Out (FOMO):
Seeing friends or acquaintances enjoying summer activities on social media can exacerbate feelings of FOMO for individuals with Summer SAD. This fear can lead to increased stress and anxiety about not being able to participate in similar activities or experiences.
Coping with Summer SAD:
Coping with Summer Seasonal Affective Disorder (Summer SAD) involves finding healthy ways to manage symptoms and improve overall well-being during the warmer months. Here are some unhealthy coping mechanisms to avoid, along with healthier alternatives:
Unhealthy Coping Mechanisms:
Excessive Alcohol or Substance Use:
Using alcohol or substances to cope with negative feelings can worsen symptoms of depression, negatively impact sleep, cause you to feel “hangxiety” the next day as you replay your interactions, and may lead to dependence or other health problems.
Isolation and Withdrawal:
Avoiding social interactions and withdrawing from activities can perpetuate feelings of loneliness and worsen depressive symptoms.
Avoidance of Professional Help:
Ignoring symptoms or avoiding seeking professional help can prevent effective treatment and support for managing Summer SAD.
Healthier Ways to Cope with Summer SAD:
Establish a Routine:
Maintain a regular sleep schedule and daily routine to promote stability and improve mood. This includes consistent meal times, exercise routines, and relaxation practices.
Regular Exercise:
Engaging in regular physical activity outdoors can boost mood and energy levels. Activities like walking, jogging, swimming, or yoga can be particularly beneficial.
Limit Sun Exposure:
For individuals sensitive to sunlight, limiting exposure during peak hours and wearing protective clothing and sunscreen can help manage symptoms.
Seek Professional Help:
If symptoms of Summer SAD are severe or impacting daily life, consult a healthcare professional or mental health provider for appropriate diagnosis and treatment options.
Benefits of investing in therapy
Going to therapy in the summer when you’re feeling sad, instead of just “shaking it off” or going to the beach or going outside can be particularly beneficial during the summer months for several reasons:
Managing Seasonal Affective Disorder (SAD):
For individuals who experience Summer SAD, therapy can provide strategies to cope with symptoms such as mood swings, irritability, and fatigue that may worsen during this time.
Coping with Social Pressures:
There may be pressure to participate in social events or activities during the summer, which can be challenging for individuals with social anxiety or other mental health concerns. Therapy can provide tools to manage social pressures and improve social skills.
Addressing Body Image Issues:
Warmer weather and increased exposure can amplify body image concerns. Therapy can provide support in addressing negative body image perceptions and developing healthier attitudes towards oneself.
Support for Loneliness or Isolation:
While summer is often associated with social activities, it can also exacerbate feelings of loneliness or isolation for some individuals. Therapy provides a supportive space to explore feelings of loneliness, develop strategies for connecting with others, and build a support network.
Addressing Relationship Issues:
Summer vacations and increased time spent with family or friends can sometimes highlight underlying relationship issues. Therapy can help individuals navigate conflicts, improve communication skills, and build healthier relationships.
To combat summer depression, you can talk to your doctor about your vitamin levels and see if a supplement might raise your energy. You can commit to a regular exercise practice to produce more endorphins, which improve mood. You can get off of social media and go spend time with other people to remind yourself that real life is not behind a phone screen, and that other people want to spend time with you doing something you'll find fun. And finally, therapy can always help you identify underlying causes, patterns, and potential solutions to your low mood.
If you or someone you know is experiencing summer seasonal affective disorder, it's important to seek help from a healthcare professional for an appropriate treatment plan. You can reach out to us today to schedule a consultation with one of our clinicians.