How to beat the heat of ‘summertime SADness’

Getting enough sleep is always a good idea, but it is especially important during summer, which officially ends Sept. 22.”

Arizona students may be back in school but the triple-digit heat is a constant, and somewhat oppressive, reminder that summer is still very much in full swing.

The desert’s year-round sunshine and warm temperatures are why many of us choose to live here. However, even the most seasoned Arizonans can struggle with “summertime sadness,” a form of seasonal affective disorder — SAD — defined as a significant change in your mood or behavior when the seasons change. 

Summer-pattern SAD is less common than its “winter blues” counterpart but the symptoms are similar, and can significantly impact a person’s physical and mental well-being. Some of the most common symptoms include depression, anxiety, irritability, insomnia, appetite loss, weight loss, fatigue and social withdrawal.

While more research is needed to determine the exact causes, there are several factors believed to contribute. Longer daylight hours can disrupt the body’s circadian rhythm, and too much sunlight can decrease melatonin levels, affecting sleep and mood regulation. Extreme heat can trigger physical discomfort, while the pressure to have a “perfect” summer body can lead to anxiety or depression in some individuals. Work obligations combined with summer break for kids can also add more stress financially and emotionally. 

While every case of SAD is unique, there are steps you can take to help ease the summertime blues: 

Prioritize sleep: Getting enough sleep is always a good idea, but it is especially important during summer, which officially ends Sept. 22. The longer days can make it tougher to fall asleep, and substances like caffeine and alcohol can increase symptoms of insomnia and anxiety. 

Establish a routine: Vacations, school break and workload fluctuations all can lead to feelings of summertime chaos. Setting and maintaining a regular schedule for sleep, meals and activities can help regulate mood and reduce feelings of being overwhelmed. 

Seek out (safe) self-care: Finding ways to relax, exercise, practice mindfulness or do hobbies and activities you enjoy can promote physical and mental well-being. Take time to connect with others, rather than isolate or “hibernate” from the heat. Also, if you find joy and peace in nature, make sure you’re spending time outdoors safely and avoiding peak heat. 

Find alternatives: If you can’t take your morning run, hike or bike ride due to the heat, consider engaging in an indoor activity like yoga or a home workout. It can also be a great time to pick up a new hobby like reading, cooking, doing puzzles, painting or whatever allows you to relax while bringing enjoyment.  

Consider professional help: Seeking professional help is important as early diagnosis and treatment can significantly improve one’s quality of life. Treatment for SAD can vary but may include talk therapy, medication and lifestyle changes. 

Editor’s note: Alicia Shipman, LCSW is clinician manager with evolvedMD. Lauren Havard, MD is associate chief medical officer with HealthyU Clinics. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.