Seasonal Affective Disorder (SAD), a type of depression, is well-known for causing misery during the dark, cold days of winter, but it can also affect people in the summer. Summertime sadness, sometimes called summertime depression or reverse SAD, is caused by a disturbance in a person’s circadian rhythm, which determines a person’s sleep-wake cycle. For reasons we don’t fully understand yet, some people experience seasonal depression when the available amount of sunlight in their environment decreases or increases significantly.

Summertime SAD is much less well-understood than wintertime seasonal affective disorder. It’s important to note that people who develop wintertime SAD tend to not have summertime SAD. Although sunlight is a critical stimulus for the proper working of the body’s sleeping and waking system, we don’t fully understand why plentiful amounts of intense sunlight in summer can cause similar effects to its absence in winter, but in different people.

We do know that sunlight slows down the production of melatonin, a hormone necessary for sleep. Long days with lots of sunshine severely inhibits your body’s ability to produce melatonin. Although this shift in the amount of melatonin doesn’t cause problems for most people, for those with summertime SAD, it’s very disruptive.

However, scientists believe that just as some people experience SAD in winter when the weather forces people indoors and the short days are dark, some people are more likely to stay indoors in the summer, due to their extreme discomfort in the high heat of summer weather.

Are you SAD in the Summer?

Seasonal Affective Disorder, regardless of when it happens, is a type of depression. In fact, SAD is referred to in psychological diagnostics as major depressive disorder with a seasonal pattern. A person must experience depression emerging at the same time every year, along with all the other symptoms of depression, for at least two years. To make a correct diagnosis, it’s the pattern of depression symptoms, and when they emerge that’s critical in the case of SAD. That holds for wintertime and summer seasonal affective disorder.

About 1 percent of Americans have summertime SAD. Below are the common symptoms patients usually experience:

1. Feelings of deep, unremitted sadness OR inexplicable anger and elevated levels of irritability
2. Loss of appetite
3. Trouble sleeping
4. Weight loss or weight gain
5. Increased and intrusive anxiety or persistent dread
6. Feeling unmotivated to complete tasks or overwhelming feelings of apathy
7. Pronounced lack of pleasure in the activities that you used to enjoy
8. Feelings of guilt or repetitive thoughts about suicide, death or loss

Coping with Summertime SAD

The best approach to coping with summertime SAD involves therapy with a professional mental healthcare provider and the following activities.

1. Stay in motion. Regular exercise helps the brain produce endorphins, natural pain killers, as well as serotonin, the neurochemical that regulates mood. Any exercise that puts you in motion for 20 to 30 minutes can measurably improve your mood. You can exercise indoors or outside in the early evening hours when temperatures are cooler.
2. Get plenty of rest. This can be challenging, as all forms of depression disrupt sleep. However, be mindful of your sleep habits. Going to bed and getting up at the same time every day is helpful in keeping your circadian rhythm healthy.
3. Don’t overdo dieting. Summer may be beach season, but fad diets that disrupt your intake of nutrients do much more harm than good. Stick to a healthy diet.
4. Delegate responsibilities and avoid all the stress you can. When you know you’re going to be easily stressed out and frazzled, don’t hesitate to ask others for help.
5. Go easy on vacation plans. Consider if you’re going on vacation for your pleasure or someone else’s happiness? It’s easy to get stressed over a vacation. After all, we put ourselves under a lot of pressure to have the best time possible. When you know your vacation is coming during a time of the year when you’re most vulnerable to depression, consider moving it.

If you have concerns about summertime seasonal affective disorder, speak with a mental healthcare professional. Some people find a slightly increased dose of their regular antidepressant to be helpful in cushioning the effects of seasonal affective disorder, while others find greater relief from alternative treatments that don’t require medication.

Transcranial Magnetic Stimulation for Depression

If you have depression that seems to follow a seasonal pattern, consider seeking professional assistance. There are many treatments for depression, including medication and psychotherapy. Alternative treatments, such as transcranial magnetic stimulation (TMS), are great options. TMS is a painless, non-invasive, medication-free treatment for depression A powerful and precise magnetic field is applied to an area of the brain that regulates mood, helping decrease the symptoms of depression. Many people experience no side effects and significant relief. TMS was approved for the treatment of depression by the FDA in 2008.

This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer.

Works Cited

Seasonal Affective Disorder. (2020). Retrieved August 12, 2020, from https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

Ducharme, J. (2018, June 05). Seasonal Affective Disorder Can Happen in the Summer. Retrieved August 12, 2020, from https://time.com/5287625/summer-seasonal-affective-disorder/

Major Depressive Disorder with a Seasonal Pattern. https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Depression/Major-Depressive-Disorder-with-a-Seasonal-Pattern.

Martinsen, E. W., Medhus, A., & Sandvik, L. (1985, July 13). Effects of aerobic exercise on depression: a controlled study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1416251/.

Meltzer, H. Y., & Nash, J. F. (1988, January 1). Serotonin and Mood: Neuroendocrine Aspects. SpringerLink. https://link.springer.com/chapter/10.1007/978-3-642-72738-2_7

We all know someone with depression. You may not be aware that they are struggling with depression, however. With over 300 million adults and children struggling with depression worldwide, it is almost a certainty that someone you know has depression. It may feel difficult to know how to help someone with depression – especially if you are someone who has not experienced depression yourself. First, here are some signs to look for in others that may give you an indication that they are struggling with depression:

• seem sad or appearing tearful
• appear more pessimistic than usual or hopeless about the future
• talk about feeling guilty, empty, or worthless
• seem less interested in spending time together or communicate less frequently than they normally would
• get upset easily or are unusually irritable
• have less energy, move slowly, or seem generally listless
• have less interest in their appearance than usual or neglect basic hygiene, such as showering and brushing their teeth
• have trouble sleeping or sleep much more than usual
• care less about their usual activities and interests
• seem forgetful or have trouble concentrating or deciding on things
• eat more or less than usual
• talk about death or suicide

https://www.youtube.com/watch?v=qbo9Fe896QM

While some of these signs can be indicative of typical mood shifts, for some people it may mean something more serious is going on. If you do notice any of these changes in your friends or family, or an increase from their normal baseline behavior, there are multiple ways to address this in a helpful way. 

First, asking questions and engaging in active listening can be a great way to get someone to talk about a potentially difficult topic. Asking directly how someone has been doing, or saying that you have noticed some different behaviors can feel uncomfortable. However, this may give them the opportunity they need to share how they are actually doing and what they are feeling. After asking a direct question, it can be helpful to do more listening than question asking. Active listening can mean you summarize what someone is saying and repeat it back to them to indicate you hear them and understand what they are trying to convey. 

Another specific question to ask is how you can directly support them, or what they are needing. It would not be unusual for someone to say “they don’t know”. In this instance, you can offer up some assistance that you are able to provide for them. Helping them find support if you cannot provide it is also beneficial. Support can look different for each person; support can be scheduling time to talk and check-in with them, connecting them with therapy or therapeutic resources, or offering to assist them with any basic needs such as chores or food. 

Taking the initiative to learn more about what depression is on your own, especially if this is not something you personally struggle with, can be helpful, although less directly. If you can learn more about how someone dealing with depression may be thinking, feeling, and functioning, it can feel more intuitive to ask more appropriate questions and offer more helpful support. Besides, constantly bombarding someone struggling with depression with specifics on how they are feeling can be triggering or exhausting. Some level of sharing may be helpful for your loved one, but if they have to feel like they need to teach or explain to you what they are going through, it can potentially bring up more feelings of shame or guilt for experiencing depression. 

(Trigger Warning: Suicide) Sometimes, depression can bring up thoughts of death and suicide. It is important to note that there is a difference between thinking about your own death and having active thoughts of suicide. Thinking about death can be a generally normal thought; having thoughts of not wanting to live any longer and planning on attempting and completing suicide, is not. Also, there is a misconception that talking about suicide will bring up those thoughts more for someone, or that it will give someone an idea. This is very likely not the case. Chances are, some suicidal thoughts have already been there. It is okay to ask if they are having thoughts of suicide and to allow them to share what they are willing to share. If they have active suicidal thoughts, discuss going with them to an emergency department to be evaluated, or reaching out to seek therapy. 

When someone is suffering from depression, it can be very difficult to ask and receive help during this time. Continue to reach out consistently, but without being overwhelming or bombarding. It may be more helpful than you know to have someone consistently showing up for them when they are finding it difficult to show up for themselves. 

This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer. 

Works Cited

Raypole, C. (2020b, February 11). How to Help a Depressed Friend. Retrieved April 8, 2020, from https://www.healthline.com/health/how-to-help-a-depressed-friend

https://www.youtube.com/watch?v=Y-djOItYiCg

Despite the fact that depression is the most common mental illness, it can in fact be difficult to tell if someone is depressed. How someone experiences depression can vary, and can depend upon factors such as social upbringing, environment, and personality. Some may experience many signs and symptoms of depression, but not be acting or behaving in a way that is consistent with how they are truly feeling. This may not always be the case, though. Here are some signs to look for in yourself or loved ones that tell if they have depression. 

Some signs a friend is depressed can be that they seem to have a more hopeless outlook on life. Whether that is through how and what they communicate to you, or their actions. This could look specifically like not talking about or addressing the future, indicating that there is limited or nothing good in their life, or actively not taking care of themselves. Hygiene may suffer in some people with depression. It can feel hard to take time to tend to basic needs if there is little hope for the future. If you are able to actively listen to someone who you suspect may be suffering from depression, look for feelings of guilt, self-hatred, or worthlessness. 

https://www.youtube.com/watch?v=hASzU3OQzh4

Depression also leads you to find little to no pleasure in activities you once enjoyed. If you notice friends or loved ones avoiding or appearing displeased doing things that once was fun and engaging, this could be a sign of depression. Depression can feel so physically and emotionally draining, that even things someone loves can feel unbearable. Another area where someone may lose interest in is sex; sex drive and desire can be decreased if someone has a depressive episode. 

Increased fatigue, difficulty getting out of bed, or spending most of the day sleeping can be an indication of depression. This could look like someone showing up late for school or work because of oversleeping or feeling like they can’t get out of bed. They could be falling asleep in class, during meetings, or at points throughout the day. Depression is also linked with insomnia, as one might lead to the other and vice versa. Also, if there is a lack of quality, restful sleep, this could also lead to the presence of, or increased, anxiety. 

Depression can also lead to physical sensations and behaviors that impact someone’s weight. Some may experience lack of appetite, eat less, and end up losing some weight. Others may eat more than they usually do to find some fleeting feelings of pleasure or due to an increased appetite, which could lead to gaining some weight. If there are changes in someone’s body as a result of depression, this could impact body image. Negative body image, through any change in the body, can have a negative impact on mood as well. 

While thinking about death on a broader scale can be normal, thinking about your death in more specific detail can be worrisome. It is quite common with depression to have suicidal thinking. Suicidal thinking can range from thinking about death to actively planning ways to die. If you hear friends or family discussing any topic around death, especially in conjunction with other depressive symptoms, it may be a sign of depression. It may be uncomfortable for people to address suicidal thinking to someone who they suspect to be depressed. However, it is helpful to note that you bringing this up, will almost surely not be the first time they have thought about depression. It is highly unlikely that you will “plant the seed” for talking about suicide. The pain and agony that depression can bring, unfortunately, can lead to suicide. Here are a few specific things to look for that may indicate your loved one has had more active thoughts about suicide: 

• Acting recklessly, as if they have a death wish (e.g. speeding through red lights)
• Calling or visiting people to say goodbye
• Getting affairs in order (giving away prized possessions, tying up loose ends)
• Comments such as “Everyone would be better off without me” or “I want out”
• Mood changes, i.e., being extremely depressed to acting calm and happy

Some people may also not exhibit any of these signs to indicate suicidal thinking. That is why even when you suspect other depressive symptoms, it is still okay to ask if they are thinking about suicide. While it may feel uncomfortable in the moment, it is likely coming from a place of kindness and compassion. Another important factor to remember, is that you don’t need to understand how they feel exactly. If you don’t talk and just listen, this may all your loved one needs to feel heard and find strength to continue to fight the depression. 

Treating Depression With No Side Effects

When it comes to depression treatment, many people feel they don’t want to take medications for it because of the multiple negative side effects some of those medications can present. Good news is there are ways to treat depression without medication, such as psychotherapy and TMS therapy. 

TMS therapy is highly recommended when medications and psychotherapy are not being effective. It is a non-invasive, outpatient based, brain stimulation treatment that places magnetic coils on the forehead. These coils send targeted magnetic impulses that stimulate nerve cells in the prefrontal cortex, specifically the left prefrontal cortex, as this area is often responsible for controlling mood. Research and clinical trials show that these impulses have a positive impact on neurotransmitters in the brain that ultimately decrease symptoms of depression and anxiety caused by depression for an extended period of time. TMS therapy is not only side-effect free, but it’s also pain-free, covered by most insurance, and FDA cleared. 

This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer. 

https://www.youtube.com/watch?v=4jsrwLankQ8

Works Cited

American Psychological Association. (n.d.). Depression. Retrieved April 10, 2020, from https://www.apa.org/topics/depression/

Depression Symptoms and Warning Signs. (2020, April 6). Retrieved April 10, 2020, from https://www.helpguide.org/articles/depression/depression-symptoms-and-warning-signs.htm

The Healthline Editorial Team. (2019, March 21). Signs of Depression. Retrieved April 10, 2020, from https://www.healthline.com/health/depression/recognizing-symptoms

Depression is a serious but treatable condition that affects millions of people throughout the nation every year. Chances are someone you know has struggled with depression. It’s a difficult disorder to live with for many reasons, not the least of which is its isolating nature. People with depression tend to withdraw from others, while at the same time needing human contact more than ever. Helping a friend with depression isn’t hard, but it’s important to know how to go about it. If you’d like to help a person with depression feel better, there are lots of things you can do to help. Here’s what you should do to help a friend with depression.

https://www.youtube.com/watch?v=-OfI1UzU568

Educate yourself about depression. It’s a complex disorder with several types and subtypes, and it may show different symptoms from person to person.  It’s far from merely being sad. A person with depression may become unusually irritable or moody. Some days they might seem like themselves while other days they may become withdrawn. Remember, a person with depression can’t snap themselves out of it. It’s a medical condition that can improve through treatment, but no one can simply take it away.

Be there. Being present, physically and emotionally, means a lot. Loneliness is always a part of depression, even though people self-isolate. Ask your friend if you can come over to visit. It doesn’t take an occasion or big-time production. You may have to be persistent. People with depression often feel like they’re a tremendous burden to others even though they’re not. Intense feelings of guilt are common in depression.

Ask questions and be ready to listen. It’s best to follow a statement up with an open-ended question like “You’ve seemed down lately. What’s been going on?” 

Avoid giving advice. Stay out of problem-solving mode when you talk to a depressed friend. When helping a friend with depression, it’s tempting to try to help them by fixing things. Depression is a physical disorder that leads to disordered emotions and thoughts—essentially, a person cannot be talked back into good health. However, interacting with a caring friend is enormously beneficial. Remember that depression isn’t caused by a distinct problem in a person’s life, and while it’s tempting to try to help “fix” your friend’s situation, that’s not helpful. Be present and ready to listen

Listen, but don’t judge. Value their unique experience by not comparing it to someone else’s experience. Telling your friend about someone else you know who went through the same thing just doesn’t help.

Encourage them. Encourage them to get the help they need, if they are not in therapy. It’s a good idea to have some resources at hand, like phone numbers of local therapists or contact information for support groups. Encourage them to stay on their medications and stay in therapy. Beating depression is a marathon, not a sprint.

Let them know you care. Invite them to gatherings or one on one outings, but keep things loose. People with depression often find it challenging to go out until their symptoms are well-controlled.

Be patient. Given that there’s still a stigma concerning mental health issues, it’s often hard for people to open up about their mental health. Some people have an easier time talking about their emotions than others. Also, be aware that recovery from progression isn’t a straight line. There will be setbacks. 

Warning Signs of Suicide

If you believe a friend is thinking about suicide, ask them if they’ve thought about it. Typically, if a person has thought of a way to kill themselves and they have access to the means of suicide they’ve thought about, the situation has become urgent and intervention needs to happen immediately.

Depression elevates a person’s risk of self-harm or suicide. These are some common signs someone is having suicidal thoughts:

• Talking about suicide or wishing they were dead
• Statements about having no desire to go on living or having nothing to live for
• Talking about needing to find a way out
• Dangerous behavior, or an increase in risky behavior especially if it’s new or uncharacteristic
• Extreme mood swings—an unusually elevated mood can be a sign of suicidal thinking as well as a depressed mood. People who are suffering from mania may kill themselves on an impulse.
• Purchasing a weapon, usually, a firearm
• Increased substance use
• Elevated self-isolation and withdrawal, pushing friends and loved ones away
• Giving away their favorite possessions, pets, or other belongings

If you think a friend has suicide on their mind, encourage them to call a helpline or their therapist. Stay with them while they call, or ask if you can call for them. The National Suicide Prevention Lifeline is at 1-800-273-8255.

This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer. 

https://youtu.be/itYa-H0V8rk

Works Cited

Prevalence of Depression Among Adults Aged 20 and Over: United States, 2013–2016 Number 303 – February 2018. (2018, February 13). Retrieved from https://www.cdc.gov/nchs/products/databriefs/db303.htm

Risk Factors and Warning Signs. (2018, November 14). Retrieved April 10, 2020, from https://afsp.org/about-suicide/risk-factors-and-warning-signs/

Depression is one of the most common psychological disorders, but that doesn’t make it any less devastating or scary. Living with depression can be isolating and reaching out to others can provoke feelings of anxiety or even fear. Many people still feel embarrassed about having depression. Even though the stigma attached to mental illness has lessened, it’s still hard for people to disclose that they’re living with a taxing psychological disorder. It’s a scary choice. To reach out and get the help we need, we have to risk disclosure. 

However, it’s a risk worth taking. Talking about your depression with a trusted person is associated with better recovery outcomes. Getting social support from people you know is one of the most helpful ways to break the shell of isolation depression builds up. If you’ve asked yourself how to tell someone you’re depressed, here are a few things to consider when preparing to have that important conversation.

Choose who to talk to about your depression.  The first item to think about is who you’d like to share with. You don’t have to tell everyone you know and it’s a good idea to choose someone who is a good listener and trustworthy. A person you trust who is nonjudgmental and supportive makes for an excellent choice. Telling a friend or family member about your depression is the first step on the road to healing.

Write down what you want to say. You don’t have to get it all down word for word, but the process of writing down your thoughts helps organize them. It can be helpful to rehearse what you want to say, as well. 

Pick a time and situation. It’s best to aim for a casual situation where you are not likely to be interrupted. This is an important conversation to have and an off-the-cuff, spontaneous approach probably won’t give you the results you need. Avoid times you know to be busy or that would be too brief, in case a longer conversation follows.

Keep an open mind about reactions. Unless a person has had some experience with depression, they may insist you have nothing to be depressed about. They may offer advice or try to fix your situation, which isn’t helpful. Others might lack any useful context in which to respond. The important thing is that you reach out and let someone know what’s going on with you. If you don’t get the response you need, choose someone else and try again.

Don’t stress yourself out. Building a social support network starts with letting someone know you’re depressed. Making the effort itself is helpful in your fight against depression. You don’t have to meet any standard but your own in talking to friends about depression.

Seek professional help. Getting into psychotherapy is essential to recovery from depression. Having a psychotherapist gives you access to a trustworthy safe person who can help you process your emotions and experiences. Psychotherapists are highly-trained experts who can help you:

• Better understand depression
• Reduce or eliminate your symptoms of depression
• Learn better coping skills to handle stress better
• Build new, healthier habits and behaviors
• Develop better relationships with other people
• Learn to be less stressed and more relaxed

You can also try alternative therapies, such as TMS. TMS stands for Transcranial Magnetic Stimulation, and it’s an FDA cleared, non-invasive treatment for depression that sends magnetic pulses to stimulate the nerves in your prefrontal cortex, which is linked to having an impact on mood. These repetitive magnetic impulses are produced by coils placed onto your forehead. The impulses are shown to have an impact on neurotransmitters in the brain to reduce depression symptoms. What’s great about TMS is it’s actually pain-free and side-effect-free! Plus, it’s covered by most insurance.

Start by reaching out and asking for help. Talking to someone about your depression doesn’t have to be hard. Opening up is a great way to begin your recovery journey and ultimately achieve a happier, healthier life. 

This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer. 

Works Cited

Understanding Psychotherapy. (n.d.). Retrieved April 10, 2020, from https://www.apa.org/helpcenter/understanding-psychotherapy