Last updated on August 8, 2023
Seasonal affective disorder (SAD) is commonly associated with the winter months when daylight is scarce. However, it is important to note that SAD can also affect individuals during the summer season. The intense heat and longer days can bring about a unique set of challenges for those prone to this condition. If you find yourself experiencing summertime SAD, a psychologist suggests the following strategies to help alleviate symptoms and boost your mood.
1. Seek Shade: Spending prolonged periods outdoors under the scorching sun can be exhausting and draining, both physically and mentally. It is crucial to find shaded areas or stay indoors during the hottest parts of the day. This can help prevent feelings of fatigue and irritability associated with SAD.
2. Practice Mindfulness: Engaging in mindfulness exercises can be a useful tool in managing summertime SAD. Take a few moments each day to sit quietly, focus on your breathing, and let go of any negative thoughts or anxieties. Mindfulness can help you stay grounded and present, reducing the impact of SAD symptoms.
3. Stay Hydrated: Dehydration can exacerbate feelings of lethargy and low mood. Make sure to drink plenty of water throughout the day, especially when exposed to high temperatures. Hydration plays a vital role in maintaining your overall well-being and can help combat the effects of summertime SAD.
4. Maintain a Routine: Establishing a consistent daily routine provides structure and stability, especially when dealing with SAD. Plan activities at regular intervals and ensure you have a balance between work, relaxation, and social engagement. Routine can help combat feelings of restlessness and provide a sense of purpose during the summer months.
5. Engage in Outdoor Activities: While the heat can be overwhelming, it is still important to find ways to enjoy the outdoors. Look for activities that you find enjoyable and can be done in shaded areas or during cooler parts of the day, such as early mornings or evenings. Going for walks, swimming, or participating in outdoor sports can boost your serotonin levels and improve your mood.
6. Connect with Loved Ones: Social support is crucial in managing SAD, regardless of the season. Reach out to friends and family members, either in person or virtually. Engaging in meaningful connections and spending quality time with loved ones can provide a sense of belonging and contribute to your overall well-being.
7. Consider Light Therapy: Light therapy is a common treatment for winter SAD, but it can also be beneficial during the summer months. Consult with a healthcare professional to determine if light therapy is appropriate for you. Exposure to bright light for a specific duration each day can help regulate your circadian rhythm and alleviate SAD symptoms.
If you find that your summertime SAD symptoms persist and impact your daily life significantly, it is crucial to seek professional help. A psychologist or mental health professional can provide guidance, support, and additional treatment options tailored to your specific needs.
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