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Summer Slump or Seasonal Depression? 5 Ways to Tell the Difference
Seasonal Affective Disorder (SAD) occurs most often in the winter, with its colder days and limited sunlight. Millions of people in the United States suffer from this issue, although many may think it’s just a temporary slump. Far less common, SAD also happens over the summer, with somewhat different characteristics.
If you’re feeling more down than usual this summer, compassionate board-certified psychiatric nurse practitioner Bosede Iwuamadi, DNP, PMHNP, helps you understand whether it’s depression and anxiety or simply a summer slump via telehealth at Newstone Behavioral Health in Garland, Texas.
What causes a summer slump?
A summer slump usually includes feelings of boredom or unproductivity brought about by lighter schedules and higher expectations of what summer is supposed to be. For some, especially school-aged children, these changes may cause isolation, increasing anxiety, and depression.
Slumps are generally mild and short-lived. Filling your schedule with meaningful activities involving other people often helps.
How to tell the difference between a slump and SAD
While summer blues may disrupt your life for a bit, if they occur at the same time over two or more years, you may suffer from SAD.
Summer SAD differs from winter. More relaxed schedules, excessive heat, and longer daylight hours may disrupt your sleep and other routines, contributing to SAD during the summer.
Summer SAD characteristics include:
1. Insomnia and restlessness
Long sunny days may cause sleep disruption and agitation. SAD makes it more difficult to fall asleep, leading to anxiety and depression. Changes in both your serotonin and melatonin levels, which control your daily sleep-wake cycle, may be partially responsible.
If you experience summer SAD, reduced melatonin may lead to poor sleep quality, anxiety, and depression.
2. Decreased appetite, increased weight loss
While winter SAD usually involves more emotional eating and weight gain, summer SAD generally causes less caloric intake and subsequent weight loss. Wearing less during the summer months may also make you feel more vulnerable, especially regarding body image. This may lead to isolation and depression.
3. High anxiety
You may feel more anxious rather than depressed in the summer. The additional sunlight may increase irritability by raising energy levels. For some, this energy boost may lead to greater frustration and angry outbursts.
4. Changes in your day-to-day life
Depression or anxiety may cause you to avoid socializing or even leaving your home for days or weeks at a time. If this behavior continues, it’s more serious than a summer slump.
5. It’s predictable
If your summer SAD occurs each year around the same time, it’s not just a slump but a pattern.
While something as simple as seasonal allergies may affect your body and mood, depression and anxiety tend to linger.
How to manage seasonal depression
Dr. Iwuamadi offers cognitive behavioral therapy (CBT) to help you transform depressive or anxious thoughts into more positive ones. Certain lifestyle adjustments may also help, such as:
- Maintain a regular sleep schedule
- Stay cool inside with air conditioning and lighter bedding
- Add daily structure by scheduling regular meal times and activities
- Reduce outdoor activities when temps rise to avoid heat stroke and general lethargy
- Exercise indoors or after sunset
- Track your mood to understand triggers
- Meditate to stabilize thoughts and feelings
- Remember to eat healthy foods like fruits, vegetables, and lean proteins
- Enjoy iced herbal tea or fruit smoothies instead of caffeinated or sugar-filled beverages
- Skip the alcohol since it lowers mood-boosting serotonin levels
- Get together with family and friends
Don’t sweat it. Simply staying cool and hydrated may help keep your slump from turning into SAD. While more daylight may increase your FOMO (fear of missing out), it’s okay to take time out for rest and relaxation.
The sun will come out tomorrow
If you’re feeling SAD and ready for a change, Dr. Iwuamadi offers compassionate therapy for depression, anxiety, and other mental health concerns anytime of the year via telehealth.
Trust your gut. If you’re dealing with more than a summer slump, get help for seasonal affective disorder (SAD) or other mental health conditions. Simply contact us at Newstone Behavioral Health in Garland, Texas, today.