Dealing with summer sadness

Depression doesn’t disappear when the sun’s shining – here’s how to look after yourself during holiday season

It’s August, we aren’t in lockdown (for once!) and friends and family all seem to be talking about their summer plans. When the weather is good it can feel like everyone is having a great time, especially on social media, which shows people ‘living their best life’. But while seasonal affective disorder (SAD) generally improves in the summer months, sunshine and long, light evenings don’t necessarily mean that everyone is having a marvellous time, all of the time.

We all have mental health. Sometimes it’s good, sometimes we’re sad, upset or angry, and sometimes we may have more serious mental health conditions. This is true at all times of the year. Yet we put a lot of expectations on the summer, in particular on holidays, which we save up for. And this year there’s extra pressure, with many people going away for the first time since the pandemic. But mental health conditions, such as depression, anxiety, obsessive compulsive disorder and eating disorders, are present the whole year round, irrespective of the season and whether or not you are on annual leave!

Depression has various symptoms, such as low mood, tearfulness and feelings of worthlessness, plus physical symptoms, such as insomnia or sleeping too much, and loss of appetite.

One of the symptoms is anhedonia, which means a loss of pleasure. So even if something has been planned for a while like a holiday, which you would normally enjoy, anhedonia means that you may not get

‘This year there’s extra pressure’

excited about it, look forward to it or enjoy it when you are there. People often describe a feeling of flatness – that they get no pleasure out of anything.

So whatever your plans, it’s important to look after your mental health. If you take medication, continue to take it and discuss with your GP if you feel that it isn’t working, or if you are considering stopping it.

Aside from medication and/or talking therapy, there are things that you can do to improve or protect your mental health, all year round.

The first is to do some physical activity or exercise. If you can, try to do it outside (even walking counts). And it may be better to do it earlier in the day, as the exposure to natural light can help improve your sleep, which will also have a positive impact on your mental health. Prioritising sleep and rest is important. Cutting out smoking and reducing alcohol and caffeine can also help.

Finding a way to connect to the present, wherever you are, could give you a boost. This means focusing on your surroundings while noticing – as opposed to engaging with – your thoughts. It’s also important to try and connect with others where you can, while taking time for yourself. And if this summer you are fortunate enough to be in a happy place, and your mental health is good, consider writing a letter to your future self. This can help remind yourself of what you felt like when things were better, which may help you later.