Seasonal Affective Disorder in the Summer? Yes, in Maricopa County!

seasonal affective disorder in summer

For 25 years, I lived in Portland, Oregon, where many patients experienced seasonal affective disorder (SAD) in the winter. SAD, also referred to as seasonal depression, is a type of depression triggered by changes in the seasons. Last year was my first summer in Maricopa County, Arizona. With over 30 days exceeding 110 degrees, I understood why I had read an article about how in places like Phoenix, SAD occurs in the summer.

What are the Symptoms of Seasonal Affective Disorder? (From www.nhs.uk)

Depression: Signs that you may be depressed include:

  • A persistent low mood
  • A loss of pleasure or interest in normal everyday activities
  • Feeling irritable
  • Feelings of despair, guilt, and worthlessness
  • Low self-esteem
  • Tearfulness
  • Feeling stressed or anxious
  • A reduced sex drive
  • Becoming less sociable

Lethargy:

  • Feeling sleepy during the day or sleeping too much
  • Difficulty getting up in the morning

Everyday activities, such as working and staying connected with friends and family, can become increasingly difficult.

So What Can You Do About Summer Seasonal Affective Disorder?

Exercise: Exercise early in the morning and establish habitual patterns of movement. Consider swimming in a pool or working out in an air-conditioned gym.

Is there a dance or movement class you’ve been wanting to take? Now is the time! Yoga, Zumba, Pilates, ballroom dance—dance especially can help release endorphins, your feel-good chemicals. I’ve told patients for years that the key to staying in shape is to pick activities you love.

Stay Hydrated.

Use a Light Box: Use a light box first thing in the morning. The recommended usage for a light box with 10,000 lux is 20 to 30 minutes. Everyone’s light sensitivity varies, so find what works best for you.

Check Your Nutrients and Hormones: Ensure you are not experiencing depression due to deficiencies, especially Vitamin D.

Keep Your AC On at Home.

Psychologically Reframe: I recently met a woman from Minnesota who realized that summers in Scottsdale were less difficult than winters in Minnesota. “You don’t have to shovel your driveway, and you can still go places,” she said.

Find Calming Activities and Hobbies: Clay, pottery, painting, journaling, yoga—these can all help soothe you.

Get Out of Town!

Cuddle: Spend time with your favorite human or pet.

Find Indoor Activities: Indoor farmer’s markets, museums, movies.

Consider Acupuncture: Acupuncture can be an effective treatment for depression.

Test Neurotransmitters.

Eat Well.

Embrace the Season: Know that this is your season to go inward.

Stay Connected: Depression can make people isolate, so make sure you are keeping up social plans to stay connected.

Check Vitamin D Levels: It’s important to check your Vitamin D levels. No matter how sunny it is outside, if it’s over 110 degrees, you are probably not spending much time outdoors.

Get Sufficient Sleep, but Not Too Much.

It’s time to think outside the box when it comes to summer seasonal affective disorder. If I can support you in getting through this summer in Maricopa County, feel free to call Scottsdale Holistic Medicine at 928-862-2914.

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