I’ve heard it said that July is “the happiest month.” Long lazy days, vacation time, and warm sunny weather lead many to regard summer as the feel-good time of the year.
But for a surprising number of people, summer is a time for mild to severe depression. Just as winter can cause seasonal affective disorder in many people, summertime can trigger a lesser known form of reverse seasonal affective disorder, called summer depression.
While I’ve never been diagnosed with depression, I have noticed that both the longest and the shortest days of the year are not my optimal time. During the height of both winter and summer, I sometime struggle with feelings of sadness, a lack of focus, insomnia, and other symptoms of depression that vary with the seasons.
Not only are my feelings of depression exacerbated by changes in weather and daylight, I also believe this may be a cultural issue. Winter is the time for seasonal celebrations and feelings of enforced holiday cheer. Summertime brings a feeling in our society that everyone should be on vacation, things should be carefree and breezy, and one endless party. Life is not always like that, and this can exacerbate feelings of depression for a sensitive person.
This article is not intended to treat or diagnose severe summer or winter depression (if you are depressed, please consult a qualified physician or mental health provider for evaluation and treatment of your symptoms.) If you experience summer depression, there are some creative ways to raise your spirits. Here are some tips for some self help in coping with the summertime blues.
Treasure mapping
This is a technique I had read about, so I tried it one winter when I experienced some sadness and symptoms of depression. I gathered a bunch of magazines and got some construction paper and a glue stick. I tore out all the photos that spoke to me in some way. I didn’t censor myself; I just got absorbed in the task before me, which really helped distract me from my depression.
Then I grouped the photos into categories, representing what I wanted to attract in my life. I took the photos I liked best, and cut them out of the pages, then glued them to my board. After a while, I had a construction paper panel that mapped my dream life, with images of travel, relationship, goals, where I wanted to live, etc. I also wrote some goals and intentions on my board (and decorated it too!)
This creative exercise is very life affirming and gave me hope during my depression. I would try this for summer depression also (I’m thinking about making a new treasure map this season.) I’ve noticed that some things on my map actually came true! I believe that creating hope for the future by mapping out goals, dreams and positive intentions helps one cope with depression.
Clutter busting
I’ve often noticed that clutter is bad for depression. Unfortunately, depression often leads to feelings of confusion and being slowed down, so the last thing you want to do is clean out.
If you can manage to clear your clutter, it will have a very positive impact on your ability to cope with depression. Try attacking one small stack a day, til your clutter is gone and try not to accumulate more! Clearing the clutter is one way to fight depression and make space and room for more positive, joyful things to come into your life.
Journaling
Writing out your thoughts can be a real lifeline during moments of depression and anxiety. Don’t think of journaling as a formal exercise. If you experience depression, go to the grocery store, buy an inexpensive notebook and start scribbling. The goal of this exercise is self expression, not perfectionism. This is your book; no one has to see it but you. I believe that journaling is a great antidote for summer depression. So write out your feelings, feel free to cross out, repeat yourself, and color outside the lines.
During one bout of extreme sadness and depression, I remember filling up one of those composition notebooks that cost about a dollar at the drugstore. I wrote pages a day, I doodled, I made lists. As I began to feel better, I looked back over some earlier entries and saw that I had made progress in beating my depression. I no longer have that notebook, but the act of writing down my feelings was quite good for fighting depression.
Try a Fun Creative Hobby
Is there a new creative hobby that is calling your name? Even if you experience summer depression, now may be the time to pursue a new interest. Take small steps with your new hobby, learning something new can be overwhelming when fighting depression.
For example, if you are interested in beading, check a few books out of the library about beads and go to a bead store. Then start stringing, and move on to more advanced tasks. If you are drawn to painting, buy some watercolors and fool around with them. Make your new hobby process oriented, not goal oriented. The idea is to distract you from your summer depression, by getting lost in the flow of doing something creative and fulfilling.
Spend Time with Friends, Family and Loved Ones
Depression tends to lead to feelings of isolation for some people. At a time when it would be beneficial to reach out for support, many people who are in the throes of depression tend to go it alone. But having social support and a safe place to share feelings is very important in coping with depression.
If you are experiencing summer depression, try to motivate yourself to reach out a bit to others. Fight the urge to hole up at home alone during depression. No one says you have to schedule a full social calendar, but isolating yourself will only feed your depression. Instead, spend time with your friends, family and loved ones.
If there isn’t anyone nearby you can spend time with, then join a support group, or speak to a counselor. Volunteering is another way to get out and involved in life while battling depression. Doing good for others is a great distraction from summer depression, and you’ll experience positive feelings that come from doing something worthwhile.
Spending time caring for a pet is another great way to ease summer depression. Loving pets bring joy into our lives, and taking care of an animal gives a person in depression a more positive focus. When depression has left you feeling lonely or isolated, the companionship of a loving animal can be a comfort. If it’s not possible to have a pet in your life right now, then consider volunteering at a shelter or animal rescue organization that needs your help.
Change Your Routine
If you are experiencing summer depression, it’s time to take a closer look at your habits and routines. Examine your eating and sleeping habits, and ask yourself if you are getting enough exercise. Small changes in your daily routines can definitely help fight depression.
For example, eating a lot of junk food and sugar, staying up late or sleeping all day, can have a great impact on how you feel during waking your hours. Fueling your body with healthy, natural foods is one way to battle summer depression. Read books about healthy eating, consult a physician for some guidelines or contact a nutritionist who can come up with an individualized eating plan to help fight depression.
Exercise is also key to dealing with summer depression. Even something as simple as a walk around the block can be a mood lifter; try to include some moderate physical activity into your day. Yoga, meditation and relaxation techniques are all useful in coping with depression.
Insomnia (or sleeping too much) can also be an issue for a person experiencing depression. I find it helpful to go to sleep and wake up at the same time each day. I also try to avoid anything too stimulating before bed that will keep me from drifting off to sleep (like working late on paperwork). I find that eating right, exercising, and having support from others goes a long way towards helping me sleep and helps me cope with depression.
Perhaps the most important tip for coping with depression is self acceptance. Depression can lead to feelings of low self esteem and hopelessness, so it’s important to try to maintain a positive internal dialogue. Try to become more conscious of the self defeating tape that runs in your head; counteract it with loving self talk.
Remember the times that you weren’t dealing with depression, the things you accomplished and the joyful times you experienced. Know that this too shall pass, the season will change, and it is possible for you to cope with your depression. Try these tips and look for other tools available that will assist you in battling depression at any time of the year.
