Blossoms and the Blues
by Kathy Paige Gullo, MA, LPCC
For starters, Spring and early Summer is a time of change. The dormancy of winter quickly shifts to bright colors of the new life of Spring blossoming flowers and budding trees. While some of us thrive on unsteady ground, most of us fear movement of any kind. All change-even the good and healthy change we need and pursue-brings with it an element of anxiety. That’s especially the case for those of us who are easily prone to anxiety and depression.
As one of my clients told me recently, “I made it through the isolation and craziness of the pandemic this year only to be hit with a ton of anxiety and heavy depression in May and June.”
After spending several evenings reviewing studies and health websites about what some call “reverse seasonal depression” some people find their symptoms peak in Spring and Summer rather than in the Fall and Winter which is the case for seasonal affective disorder (SAD) or seasonal depression. This year, given the pandemic we have all been living through, the arrival of sunnier days is likely posing more challenges than normal for some.
Here are some possible reasons why:
Summer SAD. You’ve probably heard about seasonal affective disorder, or SAD, which affects about 4% to 6% of the U.S. population. SAD typically causes depression as the days get shorter and colder. But about 10% of people with SAD get it in the reverse -- the onset of summer triggers their depression symptoms. Ian A. Cook, MD, the director of the Depression Research Program at UCLA has indicated that some studies have shown that in countries near the equator, like India – summer SAD is more common than winter SAD.The longer days, and increasing heat and humidity may play a role. Specific symptoms of summer depression often include loss of appetite, trouble sleeping, weight loss, and anxiety.
Melatonin. Just as a lack of sunlight may alter brain levels of certain mood-controlling chemicals — such as the hormone melatonin in the Fall, the same moody chemicals and their messengers get confused when the light comes out in the Spring. Once the weather turns warm with more hours of sunlight, some grow melancholy. Any shift in our circadian rhythm, a 24-hour cycle that tells our bodies when to sleep, eat, work, and play—can produce feelings of anxiety.
Sleep. Activities outside like biking and gardening, barbecues, celebrations – can all encourage you to stay up later than usual. But not getting enough sleep is a common trigger for depression. So make a concerted effort to get to bed at a time that allows you to sleep 7-8 hours each night.
Milestones. The Spring and early Summer months hold so many milestones, like graduations and weddings. We look back with nostalgia or regret or with unfulfilled dreams and desires. This season of rebirth pushes us to keep moving ... perhaps too quickly. Maybe some of us are not ready yet.
Allergies and toxins. Struggling with Spring allergies and other allergies can also impact our moods. If you are sensitive to environmental toxins — and the majority of us are — you may very well have a harder time in the spring because the blowing winds and warmer temperatures can stir up a ton of irritants and blossoms that, in turn, cause inflammation in our brains and that can cause bad moods.
A History of Depression. If you have a history of depression, and you find yourself struggling this Spring/Summer, be sure to reach out for help. Left untreated, seasonal depression, especially in the Spring can get serious quickly. Since Spring is also when suicide rates dramatically increase, seeking treatment early can save your life.
Photo by Raimond Klavins on Unsplash
Tips for Coping:
Seek Treatment. Seeking treatment when the early signs of depression appear can save your life. It’s simple. If you think you’re getting depressed, no matter what time of year, get help. Schedule an appointment with a therapist, psychologist, social worker or psychiatrist. Or see your primary medical doctor who can help you find help. Never take the signs of depression lightly. Don’t wait them out, assuming they’ll resolve. Sometimes, what started as summer depression can turn into a longer-lasting bout of depression.
Plan Ahead. Look at the areas of your life that become difficult during the summer. Plan to take time off from work, get it scheduled on your calendar. Would signing up the kids for summer programs or camp help relieve your stress? Consider alternatives. Instead of taking a whole week off at once, might it be better to take off several long weekends spread out through the summer? Would taking time off and staying at home – a “staycation” – be more relaxing?You’ll feel a lot more in control moving through the summer if you have plans in place.
Get Physical. Regular physical activity has been found to keep depression at bay or at least more manageable. So even if it’s getting too hot for your outside activities, find other ways to stay active and head off summer depression. Exercise earlier in the morning or later in the evening, when it’s not so hot. Consider exercise equipment for the cool basement or joining the gym for a couple of months just to get you through the summer.
Go easy on yourself. One thing that’s hard about summer depression is that you feel so different from others. Everyone else seems to be having such a great time. And you aren’t so you can ask yourself, “What’s wrong with me?” Try to notice when you are thinking like that. So much unhappiness grows out of the distance between where we are and where we think we should be relative to other people. Stop assuming that you’re supposed to be happy just because the calendar says it’s June or July. Instead, focus on what’s triggering your summer depression and how you can overcome it. Professional mental health care does help. Summers don’t have to be so tough.
