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Disclaimer: This article provides general information and does not constitute medical advice. If you are experiencing symptoms of SAD, please consult a mental health professional for personalized guidance.
Seasonal Affective Disorder (SAD) is often synonymous with the winter months, a time characterized by shorter days, colder temperatures, and decreased sunlight. However, a significant portion of the population experiences SAD during the summer. While the sun-soaked days and warmer weather may seem antithetical to depression, the challenges of the season can profoundly impact mental health.
It’s essential to dispel the myth that SAD is exclusive to the winter. Recognizing the signs of summer SAD, understanding its potential causes, and implementing effective coping strategies are crucial for maintaining overall well-being during these warmer months. And while the symptoms of summer SAD may differ from those experienced during winter, they can be equally debilitating. Insomnia or disrupted sleep patterns, decreased appetite and weight loss, fatigue and low energy levels, anxiety and irritability, difficulty concentrating and making decisions, and social withdrawal are common signs.
Read on to learn more about summer SAD and effective ways to manage it.
Understanding the Roots of Summer SAD
Several factors can contribute to the development of summer SAD. Disruptions in the body’s internal clock (or circadian rhythm) can affect mood and energy levels. This neurotransmitter, often linked to mood regulation, may fluctuate seasonally. Despite increased sun exposure, certain individuals may still experience vitamin D insufficiency. The pressure to be happy and social during the summer can be taxing for those struggling with mental health. Excessive heat and humidity can also exacerbate physical and emotional discomfort.
Coping Strategies for Summer SAD
While the challenges of summer SAD are real, there are effective strategies to manage symptoms and improve overall well-being:
- Prioritize sleep: Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your bedroom is cool, dark, and quiet.
- Maintain a balanced diet: Focus on nutrient-dense foods to support mood and energy levels.
- Regular exercise: Engage in physical activity that suits your preferences and fitness level. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Spend time in nature: Although the heat may be intense, find opportunities to enjoy outdoor activities during cooler parts of the day.
- Limit screen time: Excessive exposure to electronic devices can disrupt sleep and contribute to mood disturbances.
- Manage stress: Incorporate relaxation techniques like meditation, deep breathing, or yoga into your daily routine.
- Seek social support: Connect with loved ones, join support groups, or participate in social activities that bring joy.
- Consider professional help: If symptoms are severe or persistent, consult a mental health professional for evaluation and treatment options.
Self-Care is Essential
It’s important to remember that taking care of your mental health is just as important as taking care of your physical health. If you’re experiencing symptoms of summer SAD, don’t hesitate to seek support. By understanding the condition, implementing coping strategies, and prioritizing self-care, you can navigate the challenges of the season and emerge feeling refreshed and renewed.
Steph R. Long is a Chopra-certified Ayurvedic health instructor, meditation instructor, and well-being coach. She’s also the founder of holistic wellness and coaching company SRL Well-Being and the former Deputy Director of Enterprise for Refinery29 Unbothered, where she oversaw health, wellness, and spirituality content.
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