Seasonal depression can dampen summer fun days

Seasonal depression is a mood disorder with a pattern. People typically associate it with winter, when colder months and shorter days leave people feeling sluggish, agitated and even hopeless. But seasonal depression also can show up in summer when stifling heat, more sunlight and social stressors overwhelm.

“Seasonal affective disorder is experiencing symptoms of depression during a particular season,” says Dr. Christine Crawford, associate medical director at The National Alliance on Mental Illness. “The symptoms are severe enough at times to meet criteria for major depressive disorder.”

USA TODAY spoke with Crawford about factors that may drive summer seasonal depression, who is most at risk and how those suffering can cope.

Question: What causes summer seasonal depression?

Christine Crawford: (In) the summer months, even though there’s plenty of sunlight, there are a lot of other factors, especially environmental factors and social factors, that may make it such that people are more likely to experience symptoms of depression.

There is research that has looked at exposure to pollen levels and found that for some people in the summer months when they’re exposed to more pollen, it makes them more agitated, more irritable, and that can have an impact on their mood and their day-to-day outlook.

Some people really need to rely on darkness to start their circadian rhythm, to know it’s time to go to bed. Those daylight hours that the summer months provide can actually negatively impact some people’s sleep/wake cycle. When sleep is off, it’s harder to regulate mood throughout the day.

Q: What are some of the social and environmental factors that can contribute to summer seasonal depression?

Crawford: Summer months for some people can mean a significant change in day-to-day structure and routine. Perhaps they’re not getting the regular sleep that they used to get or are no longer engaging in certain activities to keep them physically active to ensure that they’re socially connected.

We’re socialized to believe that summer equals happiness. And when you see everyone wearing their summer outfits, going off on vacations, showing off their toned and fit bodies, for some people that can have an impact on their overall self-esteem and contribute to psychological stress.

Q: Are some people more vulnerable to summer seasonal depression?

Crawford: If you’re someone who already has challenges around sleep, being able to fall asleep and stay asleep on a regular schedule, it’s really important to talk to your primary care provider about what options are available to ensure that you get a good night’s sleep. If you’re not well-rested, that can increase your likelihood of developing symptoms of depression.

People who may have a family history of depression are also more at risk, and people who may be experiencing significant stressors in their lives that impact their ability to maintain structure, routine, good sleep, good exercise and social support. All of those things matter for an overall good mood.

Q: Are there gender differences in susceptibility?

Crawford: Overall, seasonal affective disorder tends to impact women four times more often than men. When we’re thinking about some of these changes in routines during the summer, the big one is school and the shift in caretaker responsibilities, which can be quite burdensome to particular family members.

It can create a tremendous amount of stress when you’re going from a situation in which there’s lots of support to being the one to have to come up with the activities for the kids to keep them busy. At the same time, you’re exhausted and running on low energy. Many parents don’t have the time and the flexibility in their schedule to do self-care because they’re prioritizing the health and well-being of their children.

Sometimes, in the summer months, we can overdo it, especially when we’re trying to make the summertime as meaningful and memorable and as fun as possible for our children.

Q: If you are experiencing symptoms of summer seasonal depression how can you manage them?

Crawford: I encourage people to set limits and to set firm boundaries with people, with regards to what it is you’re willing to do in the summer. Often, we’re accustomed to saying yes to everything, not wanting to disappoint other people or turn down certain invites, but it’s OK to skip over that brunch or that trip to the beach if you really need to sleep in and take care of yourself.

Get good sleep . ... There’s a particular form of therapy called cognitive behavioral therapy for insomnia that could be a really helpful tool that people can use on their own.

If you’re struggling, tell people you trust. Sometimes part of self-care is knowing how to allow other people to take care of you.