Major depressive disorder with seasonal pattern is a type of depression that occurs at certain times of the year, usually in the fall or winter when daylight hours are shorter. Symptoms can include low energy, irritability, difficulty concentrating, and changes in sleep and appetite. However, throughout my time as a therapist I have noticed summer can also be a difficult time for some, specially for teens and people whose’s profession has them off work during the summer like teachers. Whether hot or cold outside, the pattern seems to be in the lack of structure and socialization being the biggest contributing factors that affect mental health.

Here are some tips to consider implementing during the summer or winter to keep a healthy mind:

• Routine

  • Have some structure to your day, having a plan for what you are going to be doing each day, it does not have to be a super rigid hour to hour schedule but something more flexible like morning, afternoon, evenings can work too.

• Healthy Sleeping Habits

  • Continuing with the theme of routine, trying to keep a sleep schedule where you wake up and go to bed around the same time everyday.

• Physical activity

  • Include some kind of exercise to your daily routine like going on a walk, doing at home workouts, going to the gym, or even stretching at the very least.

• Hobbies

  • Include time in your day for self care/relaxation/enjoyment time which could at the same time give you something to look forward to after work or school.

• Social Interactions

  • Make time for friends! Rather than just saying we have to get together some time and never following through actually do it!

• Mindset

  • Watch out for thoughts like “it’s too cold or too hot to go on a walk” “I’ll just do it tomorrow” and tomorrow never happens, “I’m too busy”, your own thoughts can get in the way of you doing the things you need to take care of yourself and your mind. Remember you deserve it!

Being mindful of how the seasons affect you personally and finding ways to adapt can help you manage the seasonal changes. If you are struggling with seasonal changes and their impact on your mental health, speaking with a mental health professional can provide additional strategies and support. To contact and schedule a free 15 minute consultation with one click here.