How to deal with Summer SAD (Seasonal Affective Disorder): Causes, symptoms, treatment tips

Seasonal Affective Disorder (SAD): One of the primary triggers for Summer SAD is the heat. Keeping cool can significantly alleviate symptoms (Image: Canva)

Seasonal Affective Disorder (SAD) is typically associated with the dark, dreary days of winter, but for some, the onset of summer can bring its own set of challenges. Summer SAD is a form of depression that occurs during the summer months, causing sufferers to experience a range of symptoms such as anxiety, insomnia, irritability, and a loss of appetite.

Understanding how to manage Summer SAD can help you enjoy the sunny season without feeling overwhelmed. Here’s are different ways to deal with the condition effectively:

Stay cool

One of the primary triggers for Summer SAD is the heat. Keeping cool can significantly alleviate symptoms. Invest in air conditioning or fans for your home. If these are not feasible, try to spend time in air-conditioned public places like shopping centres, cinemas, or libraries. Wearing light, breathable clothing and staying hydrated are also crucial. Taking cool showers can help lower your body temperature and provide relief.

Establish a routine

Maintaining a consistent routine can help regulate your body’s internal clock. Wake up and go to bed at the same time every day, even on weekends. Having a set schedule for meals and activities can create a sense of normalcy and reduce stress. Incorporate relaxing activities such as reading, meditation, or gentle exercise into your daily routine to help manage anxiety.

Protect your sleep

Longer daylight hours can disrupt sleep patterns, exacerbating symptoms of Summer SAD. To ensure you get enough rest, make your bedroom a sleep-friendly environment. Use blackout curtains to block out light and consider wearing a sleep mask. Establish a bedtime routine that promotes relaxation, such as listening to calming music or practising mindfulness meditation. Avoid screens at least an hour before bed, as the blue light can interfere with your body’s ability to produce melatonin, the sleep hormone.

Stay hydrated and eat light

Heat can suppress your appetite, but it is important to maintain a balanced diet. Focus on light, nutritious meals that are easy to digest. Fresh fruits, vegetables, and salads are great choices. Staying hydrated is equally important. Drink plenty of water throughout the day and avoid excessive caffeine and alcohol, which can dehydrate you.

Seek shade and enjoy cooler times of day

Avoid the midday sun when temperatures are at their peak. Plan outdoor activities for early morning or late evening when it is cooler. Spend time in shaded areas and use sun protection, including hats, sunglasses, and sunscreen, to prevent overheating and sunburn, which can add to discomfort.

Engage in relaxing activities

Find activities that help you relax and reduce stress. Yoga, swimming, and walking in shaded parks can be beneficial. Engaging in hobbies that bring you joy, such as painting, gardening, or reading, can also improve your mood. Connecting with friends and family, whether in person or virtually, can provide emotional support and reduce feelings of isolation.

Consider professional help

If your symptoms are severe or persist despite trying these strategies, it may be time to seek professional help. Cognitive-behavioural therapy (CBT) has been shown to be effective in treating SAD. A therapist can help you identify negative thought patterns and develop coping strategies. In some cases, medication may be prescribed to manage symptoms.

Plan ahead

Anticipating the arrival of summer and planning for it can help you feel more in control. Make a list of activities you enjoy that can be done in cooler environments. Having a plan can reduce anxiety about the season and give you positive things to look forward to.