Struggling with Summer Depression?
Got the summertime blues? You’re not alone.
Summer is stereotypically associated with good times. When thinking of summer, maybe the images of sitting poolside in the warm sun with a cool drink comes up. Or you may think of being outside with friends and family enjoying a nice BBQ dinner - feeling playful and carefree.
But what about when summer isn’t actually feeling like a fun, care-free time? What if I’m depressed in the summer?
Feeling summertime blues is actually a common occurrence, so you’re not alone if you feel like this is you. Something that can contribute to these feelings is the expectation that summer will fix a lot of the sadness and depression from the dark, cold, winter time. People will wait for summer time with the hopes that it will help them feel better and it doesn’t, which can make it feel even worse.
Another common stressor during summertime is general discomfort with the weather. If you live in a hot and humid place in the summertime (I’m looking at you Toronto), then the thought of going outside when it’s 100% humidity and pushing 40 degrees sounds miserable. Instead of being able to enjoy the sunshine, you stay in.
This time of year can also bring up feelings of major FOMO (fear of missing out). Instagram is filled with friends posting stories of their amazing time in Greece while you’re stuck at home - of course you’re going to feel like you’re missing out. This is especially true if you don’t have any trips/vacations planned in the summer, so it can feel really frustrating to see everyone posting while you’re stuck at home sitting in front of your fan working.
Summer can also bring up feelings of body image insecurity for some. The thought of having to transition from wearing a bunch of layers to very few can feel daunting. If you feel like summer is a big trigger for negative body image, give yourself some grace during this time.
There is something called Seasonal Affective Disorder (SAD). This is when you experience feelings of depression during certain seasons of the year. If you’ve heard of SAD, bets are you think of winter time where it’s a common occurrence. Summertime sadness is definitely a real thing too, though less talked about. Some common symptoms of summertime SAD is changes in appetite, poor sleep, feeling low-energy, sadness or emotional numbness, and a loss of pleasure or interest in activities.
Show Yourself Some Kindness.
Practicing being kinder to yourself and having compassion when you notice you’re not feeling as good as you expected can actually help foster resiliency and improve over all well-being.
You deserve to treat yourself with kindness and fairness, much like you would treat a dear friend or loved one. Practicing mindfulness can help bring awareness to when you may be feeling down and can help you respond to yourself in a more positive way. Notice if you’re feeling any uncomfortable sensations in your body, any unhelpful thoughts, or feelings and emotions. Turn towards this suffering with gentleness and know that it’s okay to feel what you need to feel - you’re a human being doing the best you can.
Challenge Expectations of what Summer Should Look Like.
As a kid, you may have had some awesome summers. 2 months off school, hang out with friends everyday, and all-expenses-paid vacations. As we age, we can be hit with the realization that summers look much different now. Lean into accepting that it may look different, but that doesn’t mean it totally sucks. Consider setting some boundaries around social media at this time. If you find yourself surrounded by content of everyone on lavish vacation and bikini pics, try putting them on mute, unfollowing influencers who are making you feel worse, and limit the time you spend on social media. I’s okay to have a chilled out, ‘business-as-usual’ summer.
Connect with Nature.
Nature is healing. During winter, we may not have the same privelage of getting outside as often as we do in summer. Block of some time in your schedule to get outside regularly. Research shows that those that spend time in nature more often have lower levels of depression and anxiety. Maybe you have a great nature trail near you or a lake you’ve always wanted to go see. Utilize what you have and do what you can.
Prioritize Self-Care.
When struggling with depression, basic self-care activities like eating or showering can feel like climbing a mountain. Prioritizing healthy eating, sleep, regular body movement, hygiene, etc., can make us feel better in the long run. Meet yourself where you’re at and start with taking small steps. If you’re too tired to take a shower, buy some washcloths that you can use to give yourself a wipe with to stay clean. If going for a walk feels daunting, stand outside on your balcony, patio/backyard or in front of your building instead. Break tasks down into little steps and take it a little at a time which can make it feel more manageable.
Learn more about Depression Therapy.
Me Again Collective is an Ontario based virtual therapy practice for adults. We treat anxiety, burnout, self-esteem, perfectionism and more and offer psychotherapy that is collaborative, empathetic and effective. If you are ready to feel freedom, relief, and fulfilment book a free consultation with Me Again Collective HERE
Research:Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International journal of environmental research and public health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
About the Author
Jackie Ponomariov, MSW, RSW, is the founder of Me Again Collective. She loves working with driven and ambitious professionals and specializes in CBT, DBT, and somatic therapies.
