Summer depression - causes, symptoms, how to cope and what to do?

Depression is not only a permanent human condition, but also a periodic phenomenon. This is similar to an allergy that occurs during a certain season of the year, when, for example, flowers bloom. Depression occurs in the summer, which is puzzling because of the seasonality of its occurrence. The causes are difficult to identify; symptoms include irritability and nervousness. What to do about summer depression? How to deal with it will be discussed in the online magazine psytheater.com.

A healthy person can experience depression. This does not mean that urgent medical attention is needed. However, you shouldn’t let a bad mood take its course.

In some cases we are talking about the natural state. A person cannot be in a good mood all the time. Sometimes a nostalgic mood sets in, sometimes something upsets you so much that it bothers you for several days. It is quite normal for a healthy person to fall into a depressed state during the warm sunshine and summer holidays. It becomes pathological when it lasts for a long time.

Why does depression occur in the summer? This is another mystery of the human soul that needs to be understood.

What is summer depression?

You can see the decoding in the title itself. What is summer depression? This is an affective seasonal state that manifests itself in the summer with all the symptoms inherent in depression. Often observed in residents living close to the equator. Despite the fact that many people look forward to summer due to the arrival of warmth, hot sun and the riot of colors of nature, for some this season can cause depressive disorders.

It is difficult for specialists to identify specific causes of summer depression. Many are inclined to believe that this is due to increased humidity and the arrival of heat.

Summer depression differs from other seasonal depression (autumn or spring) in that it manifests itself in nervousness and excitability. The summer period requires energy from a person, which he realizes through the state in which he remains.

The peculiarity of summer depression is that it manifests itself during a period of rest, warmth and the availability of natural vitamins. On the one hand, a person has the energy to embody his inner impulses. On the other hand, the individual is in a negative mood, which is further aggravated by the realization that he is not enjoying the summer, but is suffering due to his own internal reasons.

go to top

What Causes Autumn Depression

It is difficult to answer with certainty what causes autumn depression. Different researchers put forward different theories, many of which have a rational grain. One of the most common theories explains the seasonal blues due to hormonal changes. But there are other assumptions.

Increase melatonin

As daylight hours shorten, the concentration of the hormone melatonin increases in the human body. The more of this substance in our bodies, the stronger and more often we want to sleep and the less interest our usual life causes.

In addition, excess melatonin leads to a decrease in body temperature, which activates another response - consuming more high-calorie foods, which serve as a source of energy.

These seasonal changes in the body explain why, for some people, fall and winter are all about sleeping and eating. The result of this lifestyle is rapid weight gain, which makes depression even worse.

Decreased serotonin levels

As for hormonal levels, in this regard, everything in the human body is interconnected. As a rule, an increase in the concentration of one hormone causes a decrease in another. This happens with the “duet” melatonin-serotonin. The higher the melatonin content, the less serotonin in our blood. The latter is also known as the hormone of good mood or happiness. A lack of this hormone is a direct path to deep depression.

Decreased dopamine

Dopamine is another hormone whose amount in our bodies directly depends on the intensity of sunlight. The shorter the day, the less dopamine we have and the more prone we are to blues. Dopamine is responsible for concentration and attention. When the body lacks a hormone, a person loses interest in many previously loved things, including life in general.

Vitamin D deficiency

Decreasing sunshine is one of the biggest reasons why people suffer from anxiety and depression in the fall or winter. At this time, the days become shorter, most of us spend less time outside, our skin is less exposed to the sun, which causes a deficiency of vitamin D. And according to the results of many studies, a lack of this vitamin leads to depression and irritability. Fortunately, during the fall and winter, vitamin D can be taken with food or in the form of pharmacy vitamins. So everyone can cope with this cause of autumn depression.

Seasonal allergies

A 2009 study showed that when a person is sick, their mental state also changes: they feel depressed and become prone to blues. In another experiment, experts found confirmation of the existence of a relationship between allergies and depressive mood. Scientists suggest that the culprits are substances that are produced in the body during allergies and affect the immune system. As a result, against the background of seasonal allergies, immunity deteriorates, and with it, mood.

Scientists say that timely treatment of allergies can help get rid of depression.

Low physical activity

This factor, according to scientists, also contributes to the development of autumn depression. According to American experts studying the nature of the blues, daily 10-minute walks are enough to improve your emotional state and prevent the development of seasonal sadness.

Genetics

Experts are confident that a person’s tendency to fall into depression can also be determined by genetics. If parents or other relatives suffer from prolonged depression, this does not mean that the descendant will necessarily have this disorder. But the family factor still increases the risk of seasonal blues. Therefore, it is very important for people with a family history of depression to avoid drugs and alcohol, which can serve as triggers for the disorder.

Return to school/work

Do you think schoolchildren and students don’t experience autumn depression? It happens, and what! Even if a child enjoys studying, returning to school after the summer holidays is always stressful (for some it’s mild, for others it’s more intense). It is not easy for everyone to switch to a new mode of life, and if this time happened during a period of cold weather and rains, then it is often not easy for children to survive the “perestroika” “painlessly”. Hence the blues. Something similar happens to adults whose vacation (especially if it was long) occurred in the summer, and in September it is time to return to work.

Causes of summer depression

What causes cause summer depression? There is no clear answer here, since only after a conversation with the client can it be identified. It is only noted that summer depression is typical for residents of tropical and subtropical countries, where it occurs more often than winter depression. Perhaps this is due to climatic conditions, which become more favorable for the human body in winter than in summer.

Another cause of summer depression may be negative experiences from the past. It is human nature to remember traumatic situations that occurred during one period of the year or another. If a certain event happened in the middle of summer, during a summer holiday, at sea, etc., then a person may develop an “anchor”, when in the summer he again returns to unpleasant events with memories. Only a psychotherapist can help eliminate them.

During the summer, the lifestyle of many citizens changes significantly. This applies to families with schoolchildren. During the summer, they go on vacation, which requires parental supervision, which was previously provided by the school. Nervous tension increases here if parents cannot send their child to a summer camp, to the village with their grandmother, or to another place where they will not have to devote all their time to the child.

One should not exclude completely natural physiological processes occurring during this period from the causes of summer depression. An increase in temperature and humidity provokes overheating of the body and dehydration. If at first a person enjoys the warm days, then later he calms down in his stormy emotions, wanting to hide from the scorching sun. Dehydration and overheating of the body are accompanied by the following symptoms:

Headache.
Apathy.
Weakness.
Dizziness.
Insomnia.
Nausea.
Difficulties in performing physical activity.
Vomit.
Loss of appetite.

Other factors of summer depression are:

The realization that in the summer you need to walk, have fun, relax, but the person does not do this.
Dissatisfaction with your appearance. If a person is embarrassed about his body, then the need to dress lightly causes negative emotions.
Financial expenses that summer vacation entails. A person may not be ready for them.

go to top

Advice from a psychologist ↑

Don't think about others. It only seems to you from the outside that while you are working, others are languishing on the beach, constantly going on exciting trips and constantly getting together in groups for fun get-togethers. When you're having fun, they might say the same thing about you. If you still think that others are having a more interesting time, take the initiative into your own hands and organize a couple of exciting entertainments. Don't forget to take a photo as a souvenir!
Spend your money carefully. In summer, the budget is significantly saved by reducing food consumption. Taking this into account, calculate how much “free” money you should have left per month. Next, think about how much you are willing to spend on entertainment per month/week. Stick to these calculations, otherwise you will simply end up in debt.
Don't forget about sleep. Night fun is, of course, great, but you shouldn’t get carried away with it. By going to bed later, you consequently wake up later, which results in improper organization of the day. Eliminate the cause - eliminate the consequence - depression.
Free yourself from some responsibilities . Perhaps you are burdened by some kind of homework, then find an alternative to it for a while. For example, you can completely calmly refuse to iron certain things for now; the long cooking of borscht can be replaced with a quick salad or okroshka, etc. Then you will have more time to rest. If the reason for your summer depression is related to a certain family ritual (for example, a trip for two weeks to visit relatives), try to refuse it - be a little selfish.
Don't deny yourself rest and be positive. This is the time for you! As sad as it may be, years pass and opportunities may disappear. Instead of relaxing at home in front of the TV in the evening, go out into nature, to entertainment centers, and get together with friends. Have fun and have fun every day and surprise yourself and your loved ones in the form of an interesting time together.
Move . If it seems to you that this is unrealistic in such heat, change your views on the very essence.

Symptoms of summer depression

Summer depression is accompanied by various symptoms that develop depending on how a person behaves during this period.

The gloom and melancholy of the world is felt by a person who, for some reason, cannot enjoy his summer vacation. If a contradiction arises between what is customary to do in the summer and what a person actually does, then a dull view of the world arises.

A nervous breakdown, which is provoked by hunger strikes, debilitating diets, constant dissatisfaction, can be caused by dissatisfaction with one's appearance. This most often occurs among women who understand that they are forced to dress in light dresses and swimsuits, while being dissatisfied with the parameters of their body.

Lack of sleep also becomes one of the symptoms of summer depression. This is due to the fact that people go to bed late in the summer. He wants to take a walk, sit in a bar, enjoy a warm evening, which entails falling asleep later.

Another noteworthy factor is physical activity, which becomes impossible during the hot sun. Here you should not neglect your physical activity; it is better to simply replace it with lighter ones.

Here are the main symptoms of summer depression:

The appearance of anxiety.
Loss of weight and appetite.
Sleep disturbance.
Poor health due to heat intolerance. There are people who can freely spend whole days in the sun. However, there are individuals who need cooler weather to feel good.
Difficulty concentrating.
Closedness.
Irritability.
Increased fatigue.
Anxiety.
Reluctance to work.
Increased excitability.

go to top

Symptoms

The presence of the following signs will indicate the presence of summer depression:

Closedness
Reluctance to work
Anxiety
Irritability
Difficulty concentrating
Increased fatigue
Anxiety
Decreased appetite
Hypersomnia (sleep disorders)
Increased excitability
Weight loss.

What to do with summer depression?

People often have the wrong approach to the question of what to do with summer depression. Firstly, it seems that this condition can be dealt with on your own. As a result, every summer a person again experiences a depressive state from which he thought he had gotten rid of.

Secondly, among the Russian people it is not customary to turn to psychologists and psychotherapists, they say that they are doctors. The mistake is that these specialists absolutely do not consider their clients to be sick. We are talking about specific psychological problems that a person faces during the summer. Other people may experience similar problems at other times of the year. It’s better to solve them quickly with the help of a specialist than to constantly return to them year after year.

Thirdly, people do nothing about summer depression if it goes away with the onset of autumn. This also has its consequences. Sometimes people who ignore their condition develop deeper depression, which lasts not for three summer months, but for a longer period. Other people may experience mental disorders that occur during the summer.

Something needs to be done about summer depression! First you need to determine the reasons for its appearance. If we are talking about the physiological manifestations of the body, when it cannot stand the heat, then you can hide from the hot sun or consult a doctor who will help the body replenish the elements it needs.

The psychological causes of summer depression should be eliminated together with a psychologist. It will help you quickly find the cause of your problems, eliminating which will allow you to enjoy the remaining summer days rather than waste them on self-medication.

go to top

Is there a seasonal depression?

In 2020, researchers from Auburn University (USA) published the results of a study refuting the existence of so-called “seasonal depression.” According to scientists, a wide survey of the population did not reveal any patterns between depression and the time of year. However, other psychiatrists and biologists think differently - although the neurophysiological mechanism of seasonal depression has not yet been revealed, it is known that some people are able to react painfully to the arrival of not only winter, but also summer.

What psychiatrists say

The first professional psychiatrist to note that mentally healthy people can suffer from severe emotional disturbances associated with the changing seasons was Norman Rosenthal. Personal experience “helped” him in this. In the early 1980s, Rosenthal and his wife moved from South Africa to New York, and the couple soon discovered that during the dark winter months, both became lethargic and apathetic for no reason, and suffered from depressed mood. However, as soon as the snow melted and the number of hours of sunshine per day increased, these symptoms inexplicably disappeared. Rosenthal shared his observations with a group of researchers at the National Institutes of Health, and in 1984 they described “seasonal affective disorder” (SAD).

Today, SAD is not identified as a separate mental illness, but is considered a specification of major depressive disorder. A diagnosis of major depressive disorder is made when five or more of the following nine symptoms are present, each of which must have been present for at least two weeks and must include at least one of the two core symptoms of depressed mood and/or loss interests or pleasures:

depressed mood for most of the day, occurring almost every day;
decreased interest or pleasure in almost all activities;
feelings of hopelessness or worthlessness;
decreased energy and increased fatigue;
sleep disorders;
changes in appetite or weight;
lethargy or agitation;
difficulty concentrating;
frequent thoughts of death or suicide.

The diagnosis of seasonal affective disorder is made according to the following criteria, if they have been present for at least two years:

depression that begins and ends at certain times of the year each year;
absence of depressive episodes in other seasons;
The number of seasons with depression since the onset of the disorder exceeds the number of seasons without it.

Although most people are familiar with the so-called “winter depression,” there is also a summer affective disorder, which, however, is much less common. Summer and winter affective disorders differ quite greatly in their manifestations. If winter is characterized by a reluctance to get up in the morning, depression, lethargy, increased appetite, cravings for foods high in carbohydrates and sugar and, as a result, weight gain due to overeating, as well as difficulty concentrating, irritability, alienation from friends and family , lack of sexual desire, then for the summer, in addition to irritability, a decrease in appetite, weight loss, insomnia, general arousal, restlessness, anxiety and episodes of aggressive behavior are characteristic.

It's important to note that SAD can vary greatly in severity. Some people may experience a milder form of seasonal depression known as the "winter blues." Others, however, may become completely incapacitated: in some cases, SAD symptoms are as severe as inpatients with non-seasonal depression.

What biologists say

Scientists have been studying the conditions and mechanisms of the occurrence of SAD for more than 30 years, but still cannot find its specific causes. However, they were able to identify a number of biological factors that are presumably associated with the occurrence of this mental disorder:

1)
Serotonin level.
Reducing the amount of sunlight can lead to a decrease in the amount of serotonin, a brain chemical that is responsible for our good mood and emotional stability.

2)
Melatonin level.
Melatonin is a hormone that is produced at nightfall, causing our bodies to fall asleep. As there is less light on winter days, the body may overproduce this hormone, causing you to feel lethargic and drowsy.

3)
Biological clock.
The combination of decreased serotonin levels and increased melatonin levels cannot but affect a person's biological clock. Several studies have found that in people with seasonal affective disorder, the circadian rhythms change with the seasons and are inconsistent with the seasonal changes in daylight hours, making it difficult to regulate the body's functioning.

4
)
Vitamin D. Because our skin receives much less sunlight in winter than during warmer months, people with seasonal affective disorder may produce less vitamin D, which is thought to be related to serotonin activity. Therefore, vitamin D deficiency and depression may be linked.

Who is at risk? SAD is four times more common in women than in men and occurs more often among relatively young people, between the ages of 18 and 30. People living far from the equator are also at risk. For example, scientists estimate that among Florida residents, only 1 percent suffers from SAD, while in Alaska, this diagnosis is already recorded in 9 percent of the population. In general, the prevalence of SAD is thought to be between 1 and 3 percent in the general population. However, these data can hardly be called accurate, since many cases of the disorder remain unregistered because people do not always seek help. It is often difficult for a doctor or psychiatrist to diagnose SAD because other types of depression, alcoholism, eating disorders, and other mental disorders can cause very similar symptoms.

What does the new work say?

After analyzing data from a survey in which more than 30 thousand Americans took part, scientists from Auburn University came to the conclusion that the number of people suffering from depression does not change significantly depending on the time of year. Among those surveyed in winter, there were no more cases of depression compared to people surveyed at other times of the year. Additionally, the symptoms of those study participants whose responses indicated they were currently depressed were not worse or more numerous during the winter. The authors believe that “the idea of seasonal depression may be deeply rooted in everyday psychology, but it is not supported by objective evidence,” and that “just because someone suffers from depression in the winter does not mean that they suffer from it because of the winter.” " The researchers hypothesized that since depression is a mental disorder that often recurs after apparent recovery, it could occur randomly over two consecutive winters. Depression that recurs over three or more winter seasons may be due to personal or social factors unrelated to shorter daylight hours.

However, not everything is so simple here. First, in a survey that included a comprehensive list of the main symptoms of depression, participants recalled how many days during the previous two weeks they experienced these symptoms. However, as already mentioned, the diagnosis of SAD is made on the basis of a longer history of the patient, because such a disorder involves the recurrence of symptoms over several years (at least two) at the same time of year. The authors of the study undoubtedly knew this, but since their diagnostic method was based on a single survey, they decided not to turn to the subjects’ distant memories for fear that they would remember not a real, but an imaginary experience, involuntarily adjusted to the idea of “winter depression.”

Second, the Auburn University study did not take into account that people suffering from SAD may be undergoing treatment at the time of the survey, nor the fact that patients with a long history of the disorder may have developed their own appropriate strategies to cope with symptoms. In the study, conducted in the form of a survey, all of them should have fallen into the category of healthy rather than suffering from depression. In addition, patients with SAD interviewed in non-winter months simply could not be identified in such a study, since symptoms of the disorder appear only 3-4 months a year, and the rest of the time there are no signs of depression at all. This means that potentially, with such a study design, only 1/4 to 1/3 of patients with SAD who were not undergoing treatment could be identified, which should have significantly distorted the results and, accordingly, led scientists to false conclusions.

Summarize.
In addition to a single study that does not confirm the connection between daylight hours and the occurrence of seasonal depression, there are dozens of other studies performed in different research centers that document the existence of thousands of patients who meet the criteria for SAD. In addition, many other studies show a connection between people's mood and the time of year. More than one study confirms the fact that a lack of light negatively affects mood, while light therapy improves it. Therefore, there is no need to close the issue of “winter depression”. Elena Fedorova

Bibliography

Traffanstedt MK, Mehta S., LoBello SG
Major Depression With Seasonal Variation: Is It a Valid Construct?
//Clinical Psychological Science, 1–10, 2020. Melrose, Sherri.
Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches //Hindawi Publishing Corporation, Depression Research and Treatment, 2020.

Winkler D., Pjrek E., Spies M., Willeit M., Dorffner G., Lanzenberger R., Kasper S.

Has the existence of seasonal affective disorder been disproven? // Journal of Affective Disorders, 2020.

Young, Michael A., et al.

Which Environmental Variables Are Related to the Onset of Seasonal Affective Disorder? //Journal of Abnormal Psychology, 1997, Vol. 106, No. 4. P. 554-562

How to cope with summer depression?

An effective method to help cope with summer depression is to eliminate those steps that lead to unpleasant events. A person has certain rituals that he performs when summer comes. These actions lead to specific situations, and they already cause depression. You should think in advance (before the onset of summer) how to eliminate unpleasant situations.

For example, if a child is left alone at home without parental supervision during the summer, then you can send him to summer camp.

You should not give up playing sports, despite the fact that the hot sun in summer quickly tires and exhausts you. It is better to replace the exercises with easier ones so as not to bring yourself to a loss of strength. In this case, it is necessary to monitor your sleep schedule (get enough sleep) and your diet, which should be balanced (do not go on strict diets).

Other ways to cope with summer depression include:

No long walks in the sun. It is better to wait out the daytime in a cooler place.
Avoiding staying in rooms where the temperature is higher than the ambient temperature.
Maintaining a daily routine.
Saturation of the body with vitamins from fresh vegetables and fruits.
Drink plenty of water, green tea and juices.
Visiting the northern regions during the sunshine.
Enjoy the summer and set yourself up for positive emotions.
Wearing light, loose and revealing clothing. Wearing a headdress.
Avoiding sunburn by using sunscreen. Staying in the shade during the daytime sun.
No shapewear or synthetic clothing.

If you can’t cope with summer depression on your own, then you need to seek help from a psychologist.

go to top

Bottom line

Summer can bring not only warmth and relaxation, but also summer depression. It may seem strange that a person becomes depressed during this period of the year. However, many people experience this for physiological or psychological reasons. The outcome of events depends only on the actions that a person takes. You can do something to eliminate the depressive state, or you can ignore it, which can lead to deepening depression.

Psychological help should not be disdained if conventional methods do not help. Summer should delight you with its warmth and sun, and not create additional problems. For this to be the case, it is necessary to use all the possibilities that will help eliminate the negative state.