24 June 2024 , 15:42
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You have probably already heard of the condition Seasonal Affective Disorder (SAD), but what about summer anxiety? If you find you often struggle with your mental health during the warmer months, you’re not alone.
The term “summer anxiety” has become popular on social media, with many people seeking answers to cope with the season. Besides impacting your mental health, anxiety can also lead to physical problems, like poor sleep quality, low appetite, weight loss and increased irritability.
For many, the thought of being in a bathing suit and socialising more often outdoors can be daunting - not to mention an increased worry of 'FOMO' for some (fear of missing out). However, Paul Guess, a mental-wellbeing expert at Caba, has shared his tips on dealing with negative feelings during summer.
What is 'summer anxiety'?
The term 'summer anxiety' is more formally known as reverse Seasonal Affective Disorder. It involves heightened stress, worry, or unease during the summer months.
This can lead to physical symptoms like increased heart rate, shortness of breath and sweaty palms. It can also lead to mental symptoms like increased anxious thoughts or sudden panic attacks.
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Triggers of summer anxiety can include sudden rising temperatures, more social events, and even the fear of missing out (FOMO).
What's the difference between SAD and summer anxiety?
Seasonal Affective Disorder (SAD) is commonly associated with the colder months. Someone with SAD may feel a significant change in their mood at the same time every year - aligned with seasonal changes during cold, dark winter months.
This occurs because reduced exposure to sunlight and warmth causes the human body to lack serotonin. Serotonin is an important brain chemical that influences your mood, emotions, and sleep.
Similarly, reverse SAD (summer anxiety) occurs when you feel anxious or depressed with the seasonal change in early summer because the human body absorbs too much light and overproduces melatonin. Melatonin is a hormone that develops naturally overnight to control how and when you sleep.
Reduced night hours in summer may cause adverse effects on your melatonin levels and sleep cycle, negatively affecting your mood.
Why does summer trigger my anxiety?
While seasonal changes can significantly impact your hormone levels and body function, several other influences may increase your anxiety during summer. Here are just a few reasons why some may find it difficult to enjoy summer:
- Fear of Missing Out (FOMO): Seeing others naturally enjoying summer life can intensify your fear of missing out, creating internal pressure to join more activities than you feel ready for.
- Enhanced Social Anxiety: The pressure to attend social events from those around can exacerbate social anxiety, leading to overwhelm. This can be as simple as texts from different people asking you to join or an important person feeling annoyed that you aren’t ready yet.
- Hot Weather: High temperatures can increase levels of cortisol, the stress hormone. Humidity can also lead to feelings of dizziness and dehydration, adding to your discomfort.
- Holidays: Planning holidays and financial considerations can increase anxiety and stress. You may also be uncomfortable with the societal pressure to act the ‘right way’ whilst on holiday with loved ones.
- Body Image Issues: Feeling self-conscious or stressed about your physical appearance when wearing more weather-appropriate clothes like shorts or swimsuits may heighten negative thoughts about your body. This can go under the radar for some, but it is key to understand your trigger (like staring in the mirror) and prevent it from happening.
How can I manage my summer anxiety?
Achieving a healthy work-life balance is commonly discussed, but remember, maintaining a healthy social-personal balance is just as important.
- Set realistic expectations: Try to accept that your summer doesn’t have to be perfect, with you attending every social event. Instead, prioritise your personal care and set realistic social expectations to manage stress or anxiety.
- Limit social media exposure: I recommend taking regular breaks from social media to avoid the comparison of your summer and someone else’s. If you feel your anxious thoughts are growing, take a break.
- Balance indoor and outdoor activities: Enjoy outdoor activities during mornings or evenings when UV levels are moderate to low. Balance this with relaxing, therapeutic indoor activities which offer protection from the heat and calm your thoughts.
- Keep your bedroom comfortable: To optimise your sleep quality, create a calm environment with fans or air conditioning for your sleep sanctuary. Small changes like linen or satin bedsheets and a cool shower before bed can also help improve your sleep.
- Practise mindfulness and positive self-talk: Ground yourself with positive affirmations and slow breathing exercises during moments to help with depression and anxiety. You can incorporate this into your life simply while sitting in bed or having your morning tea. It doesn’t always have to be an extra task in your day.
You can also try mindfulness activities like meditation or yoga. These can help you release negative thoughts and create a safe space.
Embrace a balanced summer
Balancing social engagement and personal care is key to managing summer anxiety. Remember, it's okay to step back and prioritise yourself, even if it means taking a break from the excitement this season can offer.
By setting realistic expectations and avoiding the pressure to be perfect, you can free yourself from unnecessary anxiety. We all deserve to experience a summer that nourishes our mind, body, and soul.
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If summer anxiety significantly impacts your daily life and wellbeing, please don't hesitate to seek professional help. A GP, therapist, or mental health counsellor can provide valuable guidance and support tailored to your needs. Additionally, trusted organisations can offer helpful resources and services to assist you in healing and recovery.