Summertime SADdness

The other day I was talking to someone about that feeling that can happen in the summer; you’re reluctant to go outside, its boiling hot, there’s no relief in sight in the forecast, and it’s making you overly sluggish, and avoidant of outside. Maybe you’re walking down the street and you’re suddenly overcome with a hot flash, and heat stroke has stuck again, and it happened so fast, now you’re violently ill, and out for a few days, and again, avoidant of outside. Maybe now you haven’t seen friends in a few days and haven’t eaten much either because who wants to be boiling hot with a full stomach?

This doesn’t happen to everyone, and it is an under-researched topic. It’s Seasonal Affective Disorder (SAD) but in the SUMMER.

Clinically speaking, what is SAD? It is a diagnosable form of depression where the changes in seasons result in a disturbance in your mood (Mayo Clinic Staff, 2021). SAD in the summer is less common than in the fall or winter months; however, some theories explaining summertime SAD usually include biological explanations, such as: overproduction of melatonin or reduced levels of serotonin (Jerai, 2022).

- The overproduction of melatonin – melatonin is the hormone controlling the sleep-wake cycle and responds to darkness. Summer days mean shorter “darkness” periods, which in turn, reduces the production of melatonin, and may result in sleep problems such as insomnia.

- Reduced levels of serotonin – serotonin is a chemical that regulates mood.

Other theories explaining SAD in the summer include social challenges that may affect one’s mood and mental health, such as, body image concerns - the need to dress in lighter apparel can trigger anxiety and worry (Jerai, 2022).

Symptoms

Often, symptoms of summertime SAD include:

· Insomnia

· poor appetite

· weight loss

· head aches

· hot flashes

· agitation and anxiety, and

· increased irritability (Mayo Clinic Staff, 2021).

If summertime SAD has affected you in a way that has kept you indoors, this may lead to a deficiency in vitamin D. Vitamin D helps boost serotonin activity in the brain, without out it, our moods can be significantly impacted (Mayo Clinic Staff, 2021).

Who is at Risk

Summertime SAD can affect anyone; however, you will most commonly see it in individuals who have previously been diagnosed with major depression or bipolar disorder. These individuals are at increased risk for manic episodes that are specifically linked to a certain season in the year (Mayo Clinic Staff, 2021).

If you have any family history of SAD, major depression, or bipolar disorder, you may also be at risk for summertime SAD.

“Seasons and reasons as a framework to check in with your mental wellbeing”

- Dr. Patricia Miller

Dr. Patricia Miller (2022) offers - if you do feel adjustments in your mood – it is critical to take time and think about why your mood is changing, recognizing patterns across the years (are you sleeping too little, or too much); does this often start happening around June? And what are you doing to make sure you offset this imbalance?

In her “How to: Prepare for Winter Blues” podcast, Dr. Miller (2022) questions – “what are you doing to take care of your world at this time?” What are you doing to make sure your sleep hygiene is being taken care of? How much time are you spending on your computer?

Awareness is a crucial component in looking after yourself through the summer months.

Dr. Miller (2022) emphasizes the importance of:

1. diet – getting sufficient nutrients that provide us with the vitamins and energy we need to regulate our moods

2. movement – physical activity releases endorphins in our brains which activate neurotransmitters that help us to feel pleasure and an overall sense of wellbeing

3. sleep schedule – having a consistent sleep schedule helps our body acclimate when it cannot rely on itself to wake us up or put us to sleep. Sticking to schedule is training our biological clock. Prefrontal cortex research tells us that too little or too much sleep is bad for us, and the optimal sleep is 7-8 hours (Lindberg, 2021; Muzur et al., 2002).

Lastly, talking to a health professional if you are feeling adjustments in your mood, or think you may have seasonal depression may be a good option for you. They can help develop a plan of action for you that will fit your specific case more closely than the general tips and information we have provided here today (Miller, 2022).

References

Mayo Clinic Staff. (2021, December 14). Seasonal affective disorder. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Jerai, M. (2022, January 31). What to know about seasonal affective disorder (SAD) in summer. MedicalNewsToday. https://www.medicalnewstoday.com/articles/seasonal-affective-disorder-in-summer-causes-symptoms-treatment-and-more

Lindberg, S. (2021, November 10). Is too much sleep bad for your health? How oversleeping could signal something is wrong. Insider Weblong. https://www.insider.com/guides/health/too-much-sleep#:~:text=Most%20healthy%20adults%20should%20be%20getting%20between%207,teens%2C%20or%20those%20with%20an%20underlying%20health%20condition.

Miller, P., & Tejada, R. (Hosts). (2022, November 15). How to: Prepare for Winter Blues. [Audio Podcast Episode]. In How to: Self-therapize. The Calgary Therapy Institute. https://www.calgarytherapyinstitute.com/podcast

Muzur, A., Pace-Schott, E. F., Hobson, J. A. (2002). The prefrontal cortex in sleep. Trends in Cognitive Sciences 6(11), 475-481. https://doi.org/10.1016/S1364-6613(02)01992-7