Spring and Summer Seasonal Affective Disorder

By Marie Caterini Choppin, MSW, LCSW-C, LICSW

Lotus Point Wellness

. https://lotuspointwellness.com/

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Spring and Summer Seasonal Affective Disorder

Soon it will officially be spring. However, the weather has been unpredictable with warm weather one day and cold the next. It's a time of year that many people anticipate with excitement, yet there are many that feel worse and are struggling with melancholy.

Seasonal depression, also known as seasonal affective disorder (SAD) or the “winter blues,” is a subtype of depression or bipolar disorder that occurs and ends around the same time every year. Although less common, seasonal depression can also occur in the summer or spring.

Symptoms of the less frequently occurring summer and spring seasonal affective disorder include

Poor appetite with associated weight loss

Insomnia

Agitation

Restlessness

Anxiety

Episodes of violent behavior

Fortunately, there are ways to boost your mood.

Soak Up Morning Sunshine

Get as much sun as possible to get exposure to natural light right when the body is waking up. Light therapy has been a mainstay of treatment for SAD since the 1980s.

Symptoms of SAD may be relieved by sitting in front of a light box first thing in the morning, on a daily basis. Most typically, light boxes filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light, an amount that is about 20 times greater than ordinary indoor lighting.

Get Outside

Studies confirm that spending time outside can relieve stress, so go outside for at least five minutes to lift your spirits. Going for a walk in the morning after sunrise can be especially effective. It gets light to the retina, but it's also physical activity.

Maintain Your Routine

Don't neglect your favorite hobbies. You'll feel better knowing you're still making it to your weekly book club, basketball game or dinner with friends.

Work It Out

During an intense gym session, the brain works hard to override the temporary feelings of discomfort by telling the body to keep pushing. You'll naturally release endorphins, which will make you feel happier and even euphoric.

Ditch the Sugar

It's common knowledge that too much of the sugary stuff will make us gain weight and puts us at risk for developing diabetes and certain cancers. And research shows that sugar has a sour effect on mental health, too. These treats will ultimately leave you sluggish. Instead, opt for eating complete meals with good sources of protein and fiber.

Practice Relaxation

Some down dog could help you get out of the dumps. Practicing yoga, studies show, can alleviate symptoms of depression and anxiety. Plus, research on meditation reveals that breathing exercises and mindfulness exercises can actually change neural networks and decrease stress.

Book a Trip

Prepare for takeoff, because quality vacation time will certainly boost your mood. Taking a break from work is important for anyone's mental health. Studies show that people even experience pleasure from anticipating trips.

Hopefully, using these tips will make the transition into spring a smooth one.