Seasonal Affective Disorder….in the summer?
When we hear about Seasonal Affective Disorder (SAD) we tend to associate the term with changes in our mood during the winter. Winter-pattern SAD is a type of depression typically occurring in the fall and winter months due to cold weather, reduced sunlight, and changes in melatonin levels. People who experience winter-pattern SAD also have reduced levels serotonin, which helps to regulate mood. What is noteworthy is that some people experience the opposite pattern where the symptoms of SAD begin in the spring or summer.
Summer-time SAD is also caused by changes in the weather and changes in melatonin levels. For people experiencing summer-time SAD, they experience reduced melatonin levels, making it harder to fall and stay asleep. Sleep disruptions also lead to changes in serotonin levels, and in people experiencing SAD, changes in serotonin and melatonin disrupt normal daily rhythms. Other contributing factors include heat induced irritability, extreme heat causing stress, disrupted routines, and changes in connections/friendships.
Typical symptoms of summer-time SAD
- difficulty concentrating, remembering, or making decisions.
- physical aches and pains without a clear physical cause.
- trouble sleeping (insomnia)
- poor appetite, leading to weight loss
- restlessness and agitation
- anxiety
- violent or agressive behaviour
- thoughts of suicide
What can you do?
Like all other times of the year, there are always proactive steps you can take to implement self-care activities and actions to help manage and improve your mental health. Here are some suggestions for quick and easy mental health resets you can do anytime of the day.
- 5-4-3-2-1 grounding method is a mindfulness technique that helps to calm the nervous system by shifting your focus away from racing thoughts and physical sensations.
- Box breathing is a deep breathing technique that can help you slow down and shifting your body into a relaxed state.
- Reduce screen time by choosing activities that will keep your hands and mind engaged. You can read a book, learn to crochet/knit/sew, complete a Lego set, go for a walk, stretch your body or even some light yoga. Do what interests you and feels good.
- Reach out to supports like the RRC Polytech counselling department, peer support volunteers, or our E-mental health services.
- Healthy Minds Healthy College Library Collection at the library. Check out the special collection of books and other resources to support student and staff well-being.
- Reach out to 9-8-8 or local crisis line
Sources
Canadian Association for Mental Health