Summer & Mental Health ☀

For most people, there are significant mental health benefits associated with the summer season.

According to University research, the positive impact warm, sunny weather can have on mental health and mood are real. "Being outside in pleasant weather really offers a way to re-set your mind-set,'' said Matthew Keller, the U-M post-doctoral researcher who led the psychology study. By getting outside for at least 30 minutes a day, your overall mood will improve. Why?

The sun provides a surge of vitamin D

Vitamin D intake is essential for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and can help to supply a protective effect against multiple diseases and conditions.

We tend to be more active

With the sun rising early and setting late and the temperature optimal for outdoor activities - like walking, running, riding a bike, swimming - people are more active on a daily basis during the summer months. As we all know, physical activity is a natural and effective mood-booster so it makes sense that being active would have a role to play.

We tend to reduce our work hours

Most people take their vacation time during the summer months or cut back on working overtime or on the weekends. We might even leave work early on a Friday! The summer tends to give us a good excuse to take some much needed rest and relaxation and this is an important part of self-care that benefits your mental health.

We have more time to spend with family and friends

Summer also gives us the opportunity to visit and spend quality time with family and friends. Although we still have restrictions in place and not everything is feasible, we are able to get together in small groups and enjoy each other’s company again. 

However, for others, summer can be a bummer in more ways than one.

You may have heard of Seasonal Affective Disorder (SAD), and assumed it is specifically a “Winter Depression”, but SAD is a type of depression that can affect people at anytime of the year. In fact, some people experience the symptoms of depression starting in the spring or summer months with mild symptoms then progressing and becoming more severe. Why?

Summertime stressors

The cause of depression during summer months is not yet fully known but there are a number of possible factors that can contribute to the development of symptoms including:

• Disruption in routine / schedule / habits due to vacation, children being out of school

• Change in sleep and eating habits due to disruption in routine

• Not being able to participate in summer vacations or outdoor activities due to limited finances

• Health reasons preventing participating in summer activities which could lead to isolation and sadness and feelings of loneliness

• Anxiety or avoiding participating in some outdoor summer activities due to concern about physical appearance

Extreme weather conditions

Hot weather usually causes people to feel tired, unmotivated to do very much and maybe even a little bit grumpy. However, extreme weather conditions are more serious for our health then that. 

There are also some serious mental health issues that result from the heat. This is evidenced by the fact that there is an increase in psychiatric hospitalizations during the summer months, an increase in suicide attempts, acts of violence, increased irritable and anger.

So, what can you do to ‘feel good’ this summer?

Let’s start with the basics of summer self-care:

• Drink lots of water or other liquids to prevent dehydration

• Try to limit coffee and alcohol since they tend to dehydrate

• Wear a hat when you are going out, even when temperatures are cooler and sun is not intense

• Wear sunscreen and limit your exposure to direct, intense sunlight

• Try to do activities early in the morning or later in the evening when temperatures are cooler (gardening, work, exercise, etc.)

• Try to remain in air conditioned environments if you are sensitive to the heat and if you do not have air conditioning in your home, there are typically cooling stations or public spaces that can provide it for you

• If you are on any medications, you may need to limit your exposure to sunlight, so it is essential that you talk to your doctor or pharmacist about any possible side effects of heat and sunlight with your prescription

Now for some summer self-care:

• Try to get 20 minutes of sunlight a day

• Avoid social withdrawal and social isolation by going out and engaging with a small group of friends and/or family

• Try to stay active, and engage in regular physical exercise for 30-45 minutes a day to increase your endorphin activity

• Try to maintain a healthy diet and a regular eating schedule to help keep your sleep, mood and energy levels balanced

• Try to maintain a proper sleep schedule, sticking to consistent wake up/go to sleep times

• Take advantage of the weather and find something you would normally do indoors and take it outside

• Take some time for YOURSELF by taking a calming walk, reading a book outside under a tree, enjoying the warmth of the sun and some refreshing cool, soothing ice water… whatever soothes your soul

• If you are not an outdoor person, then find an activity you like doing that makes you feel happy and relaxed so you can slow down and de-stress

The bottom line… give yourself permission to “feel good” this summer.

As we all know too well, the warm and bright summer months will not be with us forever—eventually, we will have to go back to the cold, dark winter months. We will return to the stress of school, the holidays, and the frigid outside chores that can sometimes overwhelm us.

But, now is not that time. Even if just for five minutes, take the time to do the things that you enjoy. You deserve it and need it.