by Rodney Harris, Senior Benefits Advocate
When summer roles around the relief from the “Winter Blues” is sometimes replaced by “Summertime Blues.” With the change in the weather it brings about different issues that can cause people to dread the heat and humidity of the Midwest and become depressed and isolated from friends and family. This is referred to as a Reverse Seasonal Affective Disorder or (SAD). Symptoms of Reverse (SAD) include feelings of hopelessness, irritability, loss of interest in activities, insomnia, decreased appetite and weight gain or loss.
During the summer, there are additional factors that may contribute to Reverse SAD such as:
• Changes in regular schedules as children are out of school, routines are varied, and there are disruptions in eating and sleeping patterns
• Because of the heat, people wear less clothes which can lead to body image issues
• Summer activities including camp and vacations can lead to increased financial worries
• Isolation where people tend to stay indoors to beat the heat leading to decreased socialization
• Not meeting social expectations to relax and enjoy the summer
The causes of Summertime Blues are unclear but it is thought that the extra sunlight and higher temperatures affect serotonin and melatonin levels which regulate sleep and moods. This is more prevalent in the south where the days are longer but it can be a factor anywhere during the summer months due to how each of us react to the changes in the seasons.
Treatments for Reverse (SAD) can include antidepressant medications, melatonin, and Cognitive Behavior Therapy which can be quite effective. Other helpful suggestions include exposing oneself for a few minutes to early morning sunlight, pushing yourself to go out and socialize, having consistent eating and sleeping routines, practicing meditation, yoga, and exercise, and remembering that Summertime Blues are temporary.
There are also other ways to deal with (SAD) such as:
• If you have SB, remember that it is temporary
• Plan ahead during spring so you will be prepared in the summer
• Be kind to yourself and don’t compare how you feel in the summer to others
• Expose yourself to early morning sunlight for a few minutes
• Set and maintain a consistent routine to feel more in control of goings on around you
• Plan fun events and activities to look forward to
• Keep a consistent exercise routine and regular eating and sleeping patterns
• Don’t isolate; push yourself to be around people and socialize
• If you are feeling overwhelmed, delegate tasks so you can have some “me” time
• Keep a journal of your feelings and experiences
• Pursue new interests or hobbies and volunteer for charitable work
• Practice yoga, meditation, and other relaxation activities
• Seek professional help to replace negative thoughts with positive ones
If you are feeling the lows of the summer remember to seek out treatment and remember that these symptoms are only temporary. Only you know your mind and body completely so when you are not feeling and acting like yourself ask for assistance from your VA psychologist or psychiatrist. Also reach out to your local PVA NSO for guidance to get the help you need to enjoy summer and not the blues (no knock to the St. Louis Blues). Parts of this article were taken from the Psychology Journal for reference and accuracy.