Seasonal affective disorder (SAD), also called the ‘winter blues’ or ‘winter blues’, is said to affect a third of British adults, but for some, the arrival of calmer weather may come with its own set of problems.
Regarded as a major depressive disorder (MDD) with seasonal patterns, SAD is associated with seasonal variation and is not a winter condition that leaves them anxious, energized and overwhelmed.
Although associated with the absence of clear, gray and dreary skies, some people suffer from SAD due to increased sun and higher temperatures, as well as social pressures caused by the warmer season.
Here, experts tell Femail what summer sadness can cause and how to deal with it if it’s bothering you.
Seasonal Affective Disorder (SAD) is said to affect 29% of British adults. People who are considered “winter blues” can be affected in the summer. To avoid overstimulation, you can take some time to hide your phone or avoid screens altogether.
SAD post trigger
Heat and Humidity
Dr. “We’re not sure yet, but it’s thought that the increased temperature and humidity in the summer may play a role in some people,” says Elena Touroni, psychologist and co-founder of the Chelsea Psychology Clinic.
Psychotherapist Somia Zaman explains that for some people, higher temperatures and humidity can make patients feel uncomfortable, sweaty and irritable.
For those struggling with higher temperatures, they may not only feel uncomfortable but isolated because they don’t want to go outside and daily activities like cooking or hiking suddenly seem so tiring.
This may cause you to rely on takeaways rather than a hot kitchen and move less because you don’t go out.
Higher temperatures can trigger anxiety and trigger an increase in the stress hormone cortisol.
Cortisol levels are usually highest in the morning and gradually decrease throughout the day. Levels are lower in the evening to maintain healthy sleep.
Studies have shown that our cortisol levels are higher in the summer than in the winter, and high temperatures can cause restlessness, palpitations, nausea and fatigue.
social pressure
Dr. Touroni said: “The extra pressure of having fun can also be a trigger in the summer. If everyone seems like they’re having a good time, it can make someone feel unequal if they don’t feel the same way.
Somia Zaman agrees: “For others, summer can always accompany the expectation of having fun, the feeling that everyone is having more fun.
“The increasing financial pressures of summer are very real for many people who find it difficult to spend money on day trips, a new wardrobe or a summer vacation. The constant stress associated with money worries can easily lead to a lower mood.
Body image is another common trigger of summer sadness. With the perfect “beach body” images all around us, many who feel they haven’t experienced it will likely greet the warmer months with trepidation. For some, this will turn into avoidance, trust issues, and a bad mood.’
insufficient sleep
Psychotherapist Lisa Jury explains that it takes too much sunlight to stop melatonin production in the body.
Melatonin is the hormone that controls the body’s sleep-wake cycle and is produced by a small gland in the brain called the pineal gland.
When it’s dark, the pineal gland produces melatonin to give you sleep, but when it’s clear, the retina converts light into an electrical pulse.
This impulse sends a message to various glands in the body, including the pineal gland, which produces melatonin, making it difficult to fall asleep.
“For some people, the disruption that comes with the summer months can be enough to trigger feelings of stress and anxiety,” says Lisa.
List the summer SAD symptoms, which usually occur between June and September, as “anxiety, insomnia, loss of appetite, and weight loss.”
If you have SAD in the summer, here’s what you can do…
1. Exercise and routine
Regular exercise is known to relieve persistent, common symptoms of depression.
Dr. Touroni says: ‘Exercise releases feel-good hormones, endorphins and serotonin, which provide a natural boost in the body and create positive sensations. Exercise can also help the body better deal with the stress hormone cortisol.
It’s also wise to look at your daily routine, as getting enough sleep and maintaining healthy habits has been shown to help reduce anxiety.
If you are prone to anxious thoughts and feelings, try to sleep between seven and eight hours a night, as sleep deprivation can have a number of negative consequences, including increased levels of anxiety.
Psychologist Lloyd Ripley-Evans advises: “Add a routine to your daily life,” she says, “try to wake up at the same time every day and incorporate wellness practices such as meditation and exercise into your routine.”
2. Spend time in the dark and stay calm
Installing blackout curtains and listening to white noise can help during longer daylight hours, especially in the early morning.
Lisa says: Instead of light therapy, people with summer SAD may be advised to spend more time in dark rooms.
“Line your windows with blackout curtains to block out night light and early morning light.”
Installing blackout curtains and listening to white noise can help during longer daylight hours, especially in the early morning.
Lisa also points out that high temperatures can make some people anxious, stressed and depressed.
She suggests opening the windows to cool the room or use a fan before going to bed. She also recommends using ice bottles as an upside-down hot water bottle.
3. Reduce usage time and notification burden
Niels Éek, Remente, psychologist and co-founder of the mental well-being platform for businesses and individuals, says we may want to be mindful of screen time as we have more free time and more time at home.
“Research has shown that digital overload can contribute to anxiety, as receiving constant notifications throughout the day causes our bodies to produce more stress hormones, cortisol, and adrenaline.
“To avoid overstimulation, put your phone aside or avoid screens altogether to help your brain recover from the stress of the day.”
4. Consciously restate your way of thinking
Dr. Touroni recommends starting each day with a short mindfulness meditation, as this gives you an idea of what emotional state you are in so you can plan your day with precision.
She also recommends: “Make a calming kit for when you’re feeling down or anxious.
“Fill it with whatever you find comforting using all your senses, such as a soft blanket, a scented candle, a soothing herbal tea, a notebook to write down your thoughts.”
Starting each day with a short mindfulness meditation will give you an idea of your emotional state so you can plan your day with precision.
Recognizing that you cannot control the current situation, you can control your reaction to it.
“Awareness and goal setting can help determine how we respond to the world around us and therefore make us more comfortable,” Niels says.
‘By setting achievable goals you want to achieve, you have more control over your day and therefore your situation, which results in a better sense of direction.
“Divide tasks into small, manageable chunks instead of an endless to-do list that can seem overwhelming in and of itself.”
5. Get help
If you think you have summer SAD and are having trouble coping with it, it’s important to seek help from your primary care doctor.
Maintaining mental health is just as important as maintaining physical health. Just as you would ask your doctor for help in the event of an injury, your doctor is there to listen to you, talk to you and refer you if necessary and/or refer you to a mental health service.
You can also check out mental health websites and charities like Anxiety UK, Mind or Rethink Mental Illness for additional resources.
Lisa explains: ‘There are many options, including modern therapies such as the Brain Working Recursive (BWRT) technique that can be effective.
“BWRT is designed to eliminate emotional responses and problem triggers such as SAD and create new neural pathways unrelated to the old unwanted response.”
Source: Daily Mail
