Let’s Talk About Seasonal Depression – In the Summer!  

Oh, hi! Don’t mind us … bringing up topics that we don’t want to think about (WINTER!) in the midst of a good ol’ Canadian summer. But there is great value, and we’re here to tell you why.

First off, let’s recall what Seasonal Affective Disorder (SAD) is:

Seasonal Affective Disorder (SAD) – also sometimes referred to as “seasonal depression” or “winter blues” – captures the notable changes in mood that occur during seasonal shifts (most commonly, the fall and winter months – when days are darker, colder, and more isolating). This is a clinical diagnosis that one may receive from an adequately trained professional (e.g. MD, Psychologist, or Psychiatrist). It requires the presence of a depressive episode that correlates with a seasonal change (usually winter, but for some it could be other seasons), and these episodes must enter full-remission in “off-season” periods.

Simply put, you experience depressive episodes in one season and symptoms fully remit (or go away) during others.  

The full diagnostic criteria can be viewed here, as well as some additional information on what the research has identified as known contributing factors to SAD (includes things like: circadian rhythms, increased production of melatonin, lower vitamin D levels, and more).

Aside from clinical cases of SAD, it is not unrealistic to say that many people experience general “mood changes” across the seasons – even if they don’t necessarily meet the official diagnostic criteria for SAD. Certain times of year can be a little tougher, for a myriad of reasons. For instance, winter is generally colder and darker with fewer daylight hours. Cost of living is typically increased due to additional expenses like heat and snow removal, and there is less access to local fruits and vegetables, to name a few. Also, the holidays can be a source of great joy for some or a source of pure pain for others. Post-holidays there can be a sense of ‘hangover’ – when we’re left with the cold pangs of January and February. Socializing may be reduced. Outdoor activities may be limited (or even non-existent) depending on where you are in the world.

The bottom line is that the circumstances of some seasons can leave us feeling lower, with less access to outlets that typically bring joy (sunlight, warm days, extended daylight, fresh and local fruits and veggies, natural opportunity for socializing, more time outdoors, and so on).

That said, if you’re someone who notices that changes in seasons have even a slight impact on you – you may benefit from some the tips below in preparing for the difficult season ahead.

But, do I really need to be thinking about SAD in the summer?

If we know that (statistically speaking) SAD is usually diagnosed in the winter seasons, it may seem funny to be talking about it now – in August! But let us explain…

Two of our favorite “strategies” for managing all sorts of mood (and life) related challenges, include:

(1) Building self-awareness and (2) Planning ahead.  

These strategies both require that one can understand and organize proactively, rather than wait for the mood change to occur, and navigate as the episode unfolds.

First Strategy: Building Self-Awareness

It’s important to notice and name the patterns and trends that we know about ourselves. Remember: you can’t change something (or plan ahead) if you don’t have an awareness or understanding of what the issue is.

What we’re NOT inviting you to do here is get caught up in self-diagnosis or any sort of self-fulfilling prophecy. If you’re someone who constantly tells yourself “I suffer in the winter”, it’s not uncommon for November to roll around and, before you know it, you’re already feeling low before you’ve had a chance to let things naturally unfold. So again, pause on the self-diagnosis and any self-fulfilling prophecies. Instead – reflect, notice and acknowledge.

Ask yourself some general questions, such as:

• Do I notice a time of year that is generally “harder” for me than others?
• If yes, what is it about that time of year?
• Is it the shorter days/more dark hours? Less social interaction? Less sunlight?
• Is it the high stakes and social pressures of busy summer life?

Conversely, we would also invite you to reflect and notice what it is about the “good” seasons that work well for you, and result in improved mood.

Acknowledge for yourself the natural highs and natural lows of the year. Seek to understand them. Be self-aware of when you tend to operate at your best, and when the seasons catch up to you and take their toll on your health and well-being.

Second Strategy: Planning Ahead

While these strategies are designed to work together, this concept of “planning ahead” is really why we’re inviting you to talk about the “winter blues” in August.

The essence of this strategy is just as it sounds – if you know (from your self-awareness and reflection) that November/December or January/February are sometimes harder for you, and your best “season” falls around July/August, then let’s utilize the optimum brain power of your summer self, and make a plan to take care of future you!

The Fire Drill Analogy:

The Fire Drill analogy is a beautiful one that perfectly depicts what “planning ahead” really looks like when it comes to your mental health. It goes something like this:

Part of being prepared for possible/future emergencies involves proactive planning of fire-routes and safety plans. Most schools and places of employment will even run regular drills to verify these plans.

We practice the drill because accessing and informing ourselves of the plan, while we are in a calm and regulated state, allows us to have greater success in navigating the emergency if and when we are actually faced with it in the future. The reality is, we can’t retain or process a (new) fire safety plan in the midst of an actual emergency. Our survival brain kicks in, and the rational/logical systems kick off. Thus, ingraining the plan ahead is critical if we’re wanting to function effectively and “automatically” during the crisis.

So, you can think of planning for SAD in the summer as your own personal fire drill. Let’s not wait for the house to be on fire, before we make a plan for how we will find our way out!

Use What You Know Works!

If you’ve taken stock in the self-awareness stage, and really identified what it is about your “good seasons” that helps boost your mood, then you can start with brainstorming ways to incorporate those “boosters” into the harder seasons ahead.

For instance – if July tends to be a time that you spend more time volunteering (perhaps coaching a kids T-ball or soccer team) and you know these moments mean a lot to you, perhaps it is useful to explore volunteering opportunities that occur in the November-February timeframe (e.g. looking for special events or local drives that occur annually).

If you find that it’s time outdoors, in the sun or fresh air, that really boosts your mood, consider exploring some winter hobbies that get you out-of-doors (e.g. cross-country skiing). You could also research light lamps that provide natural sunlight (though be sure to check out reputable research before purchasing!). You may consider prioritizing or allocating some funds to traveling abroad to sunnier quarters. You could seek out local establishments that perhaps have winterized patios and gift you the sensation of sun on your body (not to mention the double whammy of being around others and feeling a social presence).

If you notice that summer provides greater opportunity for meeting basic needs (e.g. optimal sleep schedules, greater access to local fresh fruits and vegetables) then consider exploring ways to increase your knowledge around these topics and find ways to prioritize them year-round. Consider learning about seasonal fruits and vegetables that are more affordable, and plan for meals with those in mind. Engage in meal planning and prep – consider freezing or storing foods in advance so that future you can have access to some of your favourite goodies in a way that works best for you. You could also consider taking an interesting course or attending a webinar about sleep hygiene and mental health.  

Bottom line once you know what works for you to boost your mood in the “good seasons”, take that information and put it to action.

In Summary…

If you are someone who experiences highs and lows in mood, that correlate with seasonal changes, we have two valuable tips for you.

• Build Self-awareness: You can’t change what you don’t know. First, reflect and understand what seasons tend to bring you natural highs and natural lows. Of most importance, seek to understand what it is exactly about the high points that contribute to them being “mood boosting”. When we feel good, what is contributing to that?
• Plan Ahead: Take what you learn about yourself in the reflections above, and put them into action. Plan ahead for how you will capitalize on these natural “boosters” when the seasons are taking their toll.   

If you’re currently in your high season (assuming early to mid-summer is ideal for you), pause and notice what it is that is elevating your mood most days. Consider, what sort of things can you learn about, invest in, plan for, and do to prepare for the darker months ahead. Book a trip, plan a friend gathering, sign up to volunteer, get a membership, join a book club, write intentional plans and goals, consider winter activities you’ve never tried before, and so on. Use the high functioning powers of your current self to prepare and plan for the months ahead!

DISCLAIMER: All content produced by Northern Therapy Collective is intended for general knowledge and entertainment purposes only. This information does not constitute official clinical advice, and should not be considered a substitute for formal treatment.