With hotter weather approaching and school coming to an end, some of us may find ourselves dreading the next few months rather than looking forward to fun summer activities. Did you know there’s a name for this phenomenon?
What is SAD?
Seasonal Affective Disorder is a mood disorder which occurs during certain months of the year. The symptoms tend to last about five months, usually beginning in the fall and lasting until the emergence of spring. It is said to be caused by the reduced sunlight during the colder months; This affects chemicals such as serotonin, which is in charge of our energy levels and mood stability.
However, if you’re like me, you begin experiencing these symptoms during the onset of summer. Summertime SAD is caused by excessive sun exposure and longer days. These factors disrupt our melatonin levels and therefore our sleep cycle. Research says sleep deprivation on top of the increase of heat has a negative effect on our hormones which can cause: trouble sleeping, loss of appetite, and anxiety. SAD tends to affect those living closer to the equator. Women are also more likely to be affected by SAD than men are.
Whether or not you are diagnosed, if you notice this pattern happening in your life, we can find ways to combat the symptoms and get ahead of it. In this article, I’m giving you 4 tips on how to cope with Seasonal Affective Disorder this summer.
Tip 1: Finding the root cause.
While we already discussed the scientific reasoning, many of us can analyze past years and find our own personal triggers. For example, if you are a student like myself, you may find yourself experiencing heightened feelings of depression, anxiety and isolation when school is out. Once you know your triggers, the next step to ending these cycles is to first acknowledge them. This leads me to my next tip.
Tip 2: Learning to just rest.
After a long year, our minds are not used to having time to spend with ourselves. This extra time can cause you to feel anxious or the need to constantly be working and yet not having the set busy work we usually would. You should realize that this is the perfect time to rest and recharge and we should be taking advantage of it. Picking up self care activities you normally wouldn’t do can really benefit you if you relate to this. Some ideas for little-to-no energy required activities to try are:
Journaling: The act of writing down thoughts or ideas to understand them clearly. Required tools: A journal, writing tool of choice, and your mind! optional tools: Some people find that customizing their journals using colored writing pens/markers, stickers, cute tapes, stamps etc. encourages them to pick up their journal more often! Here are some
prompts to start out with:
Three wins: What are three small or big accomplishments I had today?
What emotions, thoughts, or experiences feel heavy right now?
What are you holding onto that is holding you back?
What gave you energy today? (Energy givers: what gave you hope or peace) what drained your energy today? (Energy downers: Added stress or gave you anxiety)
Meditation: An exercise focused on interactions between the brain and body. Required tools: A safe place and yourself. Optional tools: You truly do not need anything besides yourself to meditate, however some may find it motivating to have special equipment such as incense, yoga mats, or even essential oils.
When first starting out, you might find it helpful to follow a YouTube or podcast guided meditation. A simple search can open a wide range of options from different prompts, voices, and overall energy. If you feel comfortable meditating with your own guidance, you can always do that as well! Find what works for you!
Tip 3: Start a personal project/finding healthy hobbies
Research shows that people with consistent hobbies or personal projects are able to combat feelings of depression, anxiety, and stress better than those who don’t. Dedicating even just two hours a week to your hobby can make a difference in your prosperity.
Oftentimes, the school schedule doesn’t allow us to engage in our own activities and self care: And some of us, we don’t even know where to start when it comes to hobbies. So here is a small list of hobbies you can try this summer!
Any sports or exercise! Physical hobbies are often linked to reduced heart rate, improved focus and more! Even 10 minutes of active movement a day can make a difference.
Baking! Many people find the acts of repetitive steps, whisking eggs, mixing etc. to be therapeutic and relieving of negotiable thoughts.
Crochet! Or sewing. People also find the repetitive movements to be calming and stress relieving. Fun fact: you can strengthen neuropathways by learning new skills and movements!
volunteer with SpreadTheLove or other organizations! Volunteering can create a sense of accomplishment and boost your self esteem knowing you are making a difference and helping people.
Trying out new hobbies is a great way to spend time with and get to know yourself.
Tip 4: Participate in positive self talk (Affirmations, Mantras)
When these difficult feelings come up , it’s so easy to be too hard on ourselves. Practicing positive affirmations and reminding ourselves that everything will be okay can relieve our minds of the more negative thoughts. It’s as easy as taking a few seconds to say these phrases when we first wake up.
Here are some affirmations to start with, feel free to make your own or find others online that align with you!
I effortlessly attract happiness, health, and love.
I am worthy of all the good life has to offer and I accept it.
Today I choose peace. I let go of all the negativity holding me back.
I hope that these tips are as helpful for you as they were for me. I wish you a wonderful summer full of positive, happy experiences, and please remember to take care of yourselves!
Sources:
Comments