Ok, talking about mental health is the only way to destigmatize it and start working towards a better future. So let’s go!
You’ve heard of the winter blues, right? What about Summer Blues?
While culturally we associate this time of year with sun, fun, and barbecues, it can be stressful and difficult for some people. I know because I’m one of them.
Summer blues is a form of SAD (seasonal affective disorder), a condition that affects approximately 20% of the American population. To give you some background and context:
- People suffering from SAD are sensitive to natural changes in temperature and light, which can trigger psychological distress.
- People who live farther from the equator are more likely to experience SAD in the winter months, while those of us closer to the equator are more likely to experience it in the summer.
- In winter, SAD usually leads to overeating, weight gain, and hypersomnia; while in summer SAD usually presents with decreased appetite and insomnia. Both can trigger severe depression, anxiety, irritability, and restlessness.
About 10% of SAD sufferers experience symptoms during the summer months. While statistically this only affects a smaller portion of the population, it should be noted that suicide rates are highest during the spring and summer months.
As I reflected on my own life, things started to make a lot more sense when I found out about Summer SAD – my worst battles with depression and suicidal thoughts mostly happened between June and August.
MY MOST CHALLENGING SUMMER (IN A LONG TIME)
This year was particularly challenging. The coronavirus pandemic and subsequent lockdowns have heightened feelings of anxiety and encouraged (self-)isolation.
Protests against racial injustice and inequality have (rightly) dominated the media, but also left many discouraged and disillusioned.
Millions of people are at risk of eviction, and small business owners are seeking much-needed relief.
And much more!
All in all, there’s a lot going on without having to fight SAD.
HOW IT FEELS
Someone once asked me how it felt to be afraid. This scenario is the first thing that came to mind:
Imagine you have a date with your celebrity crush and he/she is waiting for you at the restaurant. On the way there you get an apartment. They don’t want them to think you’re putting them up: this is your ONE shot! You can’t call her because your phone is dead and you’re sweating as you struggle to find your way to the restaurant…
This is how I am some days when I wake up in the morning – panicking as soon as I open my eyes.
And what’s most annoying is that it seems like everyone around me feels exactly the opposite and enjoys the summer sun and carefree moments with friends at the “beach”.
And here is the usual effect for me:
My sleep is affected, I struggle to stick to a regular eating plan with a suppressed appetite, and… I’m admittedly a little more cranky than I’d like to be.
Of course it may have more impact for others, but that’s just the gist of it for me.
As I said, although this has been my most challenging summer in a long time, I’m definitely not throwing in the towel! There is always hope and action!
Depression and anxiety aren’t new — they just suck — but here are 5 ways I’ve picked up on my journey to coping with summer sadness to make the most of every moment!
FIVE WAYS TO ELIMINATE SAD
1) Get into a morning exercise routine. I cannot stress enough the importance of understanding the connection between physical and mental health. Although it’s SO much harder to exercise when we’re feeling down, that’s when boosting serotonin levels is most important! We need to get the blood pumping and I feel my strongest in the morning (after I’m fully awake of course). So shift your routine to the morning and try getting active outside to a) beat the heat, b) soak up vitamin D, and c) set the tone for the rest of the day.
2) Examine your diet. It’s important to take stock of what (and how much) we eat or drink when we have mental health problems. When we begin the medication journey with food and drink, we begin to cultivate behaviors that will be difficult to stop in the future. Because it may feel good in the moment, we don’t see the unhealthy habits we are developing. For me, binging before bed (so I can sleep) is a habit that took years to break.
Regarding the diet, I enjoy the Mediterranean diet, especially in the summer as it is full of fresh and tasty foods that strengthen both the heart and the brain. Plus, it’s flexible enough to accommodate frozen veggies and canned goods, making maintaining your nutrition MUCH easier with no prep work involved with these packaged FRESH foods.
3) Finding ways to make life easier. See, everyday life becomes difficult to cope with when we have next to no sleep. So find ways to remove stressors from your life wherever you can. Sometimes I switch to paper plates and plastic utensils because I know the dishes will otherwise pile up. Once, when I was in one of my worst conditions and was earning a very low salary, I was able to rearrange my budget so that I could afford to pay a housekeeper $75 a month to come and take care of my apartment, which was immensely helpful. And all it costs me is to eat out less over the course of the month. For you, it could be searching for a meal prep company. Prioritize and spend wisely when you’re struggling mentally.
4) Set and maintain boundaries. In our personal AND professional lives, boundaries are critical to positive mental health, so it’s important to clearly define and defend them. For example, I have a hard time “switching off” and withdrawing from work. But this summer I’ve made a conscious effort to try to be online less often on the weekends to ensure I have time for myself and my personal needs. This step back allows me to focus on ME and not on what is going on around me. Comparing my life to others on social media is one of the most common pitfalls that can lead to dissatisfaction and interfere with the boundaries I set for myself.
5) Be proactive. We should all have a mental health crisis response plan in place so we have backups to fall back on when the going gets tough. To call a friend. Schedule time with your therapist or psychiatrist. Make sure you have medication on hand if/when you need it. And maybe even some affirmations and/or prayers to say to remind yourself of your worth. I have an entire playbook that includes as much or as little extra structure as I need in my day to get through. You should too.
FINAL THOUGHTS
Whether you experience SAD in the summer, in the winter, or not at all, practice kindness.
One thing I’ve reminded myself to do is treat myself with grace. Be slow to criticize and/or criticize how I’m mentally reacting to this unprecedented time in history; While I’m quick to celebrate the smallest things, I overcome summer SAD on a daily basis.
So when I say practice kindness, it should start with ourselves. It is difficult—some would say impossible—to show authentic compassion toward others without offering the same to ourselves.
If this summer has been a struggle for you too, you should see a doctor or talk to someone you trust. Never be afraid to speak up and ask for help…because most of the time you turn to them they will appreciate your honesty and show you more mercy than you think.
Last night I accidentally received a text message from a friend. This is what it said, in case you want to use its words:
“Something tells me to check on you. Are you good?”
And just that simple text put the biggest smile on my face. To be honest, I had been quietly feeling the weight of it all lately. I don’t know how he knew, but I’m glad he stopped by to find out.
Again, talking about mental health is the only way to destigmatize them and work towards a better future.
So let’s do this together:
If you are REALLY having trouble and need to speak to someone right away, please contact the National Suicide Prevention Helpline at 1-800-273-TALK (8255) or connect through their live chat here.
Much love and God’s blessings!
CoolKev