When your summer feels more “summer floppin” rather than “summer hoppin,” you may be experiencing symptoms of Seasonal Affective Disorder or Summer Stress.
In my previous blog post, I discussed the Summer Blues and Seasonal Affective Disorder (SAD), highlighting that intense and sometimes persistent sadness that can happen during the summer months. Now I'd like to address "summer stress," which refers to specific triggers that cause distress or anxiety during the warmer months and can be an indicator of Seasonal Affective Disorder. While these triggers can vary depending on where you live, I'll focus on some of the common ones. Consider which stressors affect you.
What are the presenting feelings and symptoms of summer stress or summer anxiety?:
Symptoms include Anxiety, Worry, Restlessness, Agitation, Irritability, Difficulty Sleeping, Lack of Appetite, Increased or Excessive Appetite, Difficulty Concentrating, Fear, Avoidance, Racing Heart, Rumination, Racing Thoughts, Panic Attacks, Withdrawal from friends, family, or activities, Body Tension such as tensed jaw, neck, shoulders, or stomach pain, Headaches, Tearfulness, or Feeling on Edge
Coping: Game plan your summer by identifying your triggers and ways you can cope with them with self-care, leisure activities, social support, therapeutic or medical support, vacation time, or “me-time.” Drink lots of water and eat fresh healthy foods as symptoms can be caused by a lack of hydration or nutrition. Try limiting summer drinking, which can lead to hormonal changes that can cause anxiety. Many of the beer brands have an alcohol-free version including the highly marketed beach beer Corona, many restaurants offer a variety of mocktails, and there is even nonalcoholic vodka and tequila for those mixed drinks and cocktails you crave.
What are the reasons for summer stress or SAD?:
Battling the blood-sucking vampires (and other creepy crawlies) of summer. Just when you're finally enjoying that perfect summer weather or planning outdoor gatherings, those pesky bugs show up to ruin the fun. The annoyance of biting insects such as mosquitos can specially make you want to stay indoors and avoid the activities you love. If you're particularly unlucky, you might be a "mosquito magnet," as they seem more drawn to you. You may have just ditched a jacket, only to replace it with bug spray. In some areas, you might even face the challenge of keeping bugs out of your home. And for those with certain allergies, the presence of bugs can be downright terrifying.
Coping: Remember to appreciate other delightful insects if you're fortunate enough to have them around. Some areas boast beautiful butterflies or mesmerizing dragonflies. I've noticed Georgia has some truly unique dragonflies, even ones that look like they can glow in the dark! Bumblebees can look cute due to their plump and furry bodies. Perhaps you can conjure up positive bug memories, like chasing fireflies or lightning bugs when you were a kid.
Consider all the other animals and insects you might have missed during the colder months. The quick hummingbirds are back, colorful birds are flocking to the feeders, and fuzzy caterpillars are exploring the branches. Don't let a few pesky bugs overshadow all the wonders nature has to offer!
Find the humor. There is an amusing video on YouTube of what it’s like to be in gnat season in the south, see video below as it’s a comical take on the annoyance of these small bugs.
Gnat video: https://youtu.be/WqXyz_Msfaw?si=btuQ-RWUL4tCvxNN
Anxiety that is related to weather phenomena such as tornadoes, lightning, or hurricanes. Fears can stem from the uncertainty of what might happen, the financial and physical burden of preparing for severe weather, or traumatic memories of past experiences. If you've lived through similar situations, you might worry about losing power and enduring the heat without air conditioning, being forced to evacuate your home due to flooding or damage, or spending countless hours preparing your property for a storm.
For myself, I spent several years living in a hurricane flood zone, and each approaching storm brought the fear of losing my home. Whenever a hurricane threatened, we had to evacuate, pack up all our essentials in case we lost everything, and do our best to safeguard our home from further damage. These experiences were stressful, and included loss of income and time, which is why we chose to move to a less flood prone area.
Coping: If you've experienced trauma from past weather events, seeking help is crucial. One therapy I offer, Accelerated Resolution Therapy (ART), has proven very effective in treating this type of trauma, helping you avoid being triggered by every future storm.
Being prepared for inclement weather can also alleviate stress. Consider creating a hurricane preparedness kit or taking advantage of tax-free weeks for hurricane supplies in states like Florida. Stock your cellar or pantry with essentials, and invest in solar-powered fans, lights, radios, and flashlights in case of power outages. Don't wait until the last minute to prepare, as supplies can quickly dwindle, causing unnecessary stress.
If you live in an area prone to severe weather and find the anxiety overwhelming, there's absolutely no shame in relocating to a less stressful environment. Taking care of your mental well-being is another way of staying safe.
Feeling The Fomo? Does it sometimes feel like everyone is having more fun during the summertime than you? Scrolling through others' vacation photos and social media posts can easily spark feelings of envy. Do you find yourself trying to compete by posting more pictures of your own adventures, overspending on activities just to keep up appearances, or obsessing over your looks in an attempt to project an image of carefree summer fun? The constant pressure to keep up with everyone else can leave you feeling stressed and exhausted.
Coping: Remind yourself that people post what they want you to see on social media. I have talked to many people over the years who fully admitted that although they “looked” like they were having fun in their photos, they fought with their family the whole vacation, they got sick, or it just wasn’t that great of a time.
Focus on what genuinely brings you joy. Would you really want to spend all that money or participate in those activities if they don't resonate with you? If you dislike the water for example, it's okay to accept that you won't have those stunning underwater snorkeling pictures. Hate the sandy beach? Then maybe sitting on your back porch is good enough for outdoor time. When we fixate on what we lack instead of appreciating what we have, it fosters a sense of loss.
Celebrate the joys you can participate in, no matter how simple. Maybe you won't make it to the Bahamas this year, but watching your kids splash around in the pool brings you immense happiness. Perhaps you don't have a beach nearby, but you have access to beautiful hiking trails. Shift your focus to what you can do and pay attention to what truly makes you happy. By embracing what brings you joy, you may discover that you can have a more fulfilling and fun summer.
Do Travel Plans Bring You More Anxiety Than Enjoyment? Travel stress can stem from various factors, such as trying to find affordable accommodations, deciding between going to visit family or going to popular vacation destination, preparing for family visiting you and dealing with family dynamics, or dealing with the crowds when everyone seems to be heading to the same trendy or high tourism spot.
Expectation vs Reality dilemma. Disappointment can arise when travel plans don't go as expected. Maybe your family bickered throughout the trip, the weather was less than ideal, the travel took longer than expected, you couldn’t do everything you wanted to do on your trip, or expenses exceeded your budget.
Coping: Expect the best but prepare for the unexpected. When we set our expectations too high, we're more likely to feel let down if things don't go perfectly. Try approaching your vacation with a flexible mindset and make a commitment to having fun regardless of the circumstances. Sometimes the most memorable moments happen spontaneously.
Interestingly, research suggests that over time, people tend to remember the positive aspects of their vacations more than the negatives. This kind of memory bias can be beneficial in the long run, so why not adopt that perspective right now? Let go of any disappointments and focus on the enjoyable moments you did experience.
If your stress comes from family visiting, identify the parts that are causing you the most stress and prepare for them. If you know that too much time with your family will cause annoyance, schedule time away from each other or plan a shorter stay. There’s an amusing saying, “Guests are like fish, after three days they begin to smell.” If there are certain topics that cause disagreement, try distracting from those discussions if they come up or have activities planned so there is less time for unpleasant conversations. It’s ok to also talk to family upfront about expectations such as avoiding discussions about politics, you would like them to pitch in with the cooking, or that you may need some downtime to relax.
So Many Stressors, So Little Summertime. There are a host of other stressors that can arise, and they can vary from year to year. Do these apply to you?:
Feeling overwhelmed or frustrated of being stuck at work and picking up the slack for vacationing colleagues while dreaming of your own getaway.
Financial stress related to increase in electricity bills due to air conditioning, higher gasoline prices, increases in insurance if your area is hit by a disaster, repair costs related to storms, or an increase in housing costs if you moved in the summer.
Dealing with tourism and traffic stress due to an increase in travelers if you are in an area that brings in summer visitors such as living near a body of water, theme parks, or any natural wonder.
Having to cope with physical symptoms or change travel plans related to allergens in the air, or summer sickness from flus, COVID, or other illness that increase in the summertime as people spend more time together or go to large vacation areas.
The struggle of adapting to the new seasonal summer routines just when you've finally settled into the rhythm of the previous ones. New routines may include remembering to wear sunscreen, bringing water with you wherever you go, and wearing bug spray.
Coping: Change your thinking, pivot, or change your strategy.
If you are stressed or burned out, plan your own time away even if just for a long three-day weekend. You deserve time away!
Put aside extra funds for the summertime financial woes. Let budgeting be your summer financial lifeguard, saving you from drowning in debt and keeping your money afloat.
Reframe your frustrations such as tourism brings in income for your community or summer tourists are just locals who haven't figured out how great it is to be there year-round. Consider that without tourists there may be less offerings or things to do.
Take care of your body with nutrition and self-care. Eat fresh fruits and vegetables to give you the vitamins and antioxidants you need to boost your immune system. Drink virgin Pina Coladas with fresh pineapple to give your system a vitamin C boost to stay healthy. You may also want to consider limiting social activities right before your vacation to avoid getting sick before your leave.
Although you may have to adapt to a new seasonal routine, you’ll also have the joy of new seasonal benefits. Benefits may include less car washes as your car stays cleaner due to lack of snow or salt, needing less moisturizer or chap stick due to the warm summer air, more daylight to get in more outdoor activities (golfers can especially relate to this joy), or being able to eat or drink cooler summertime delicacies such as ice cream sundaes, popsicles, root beer floats, ceviche, or fresh watermelon.
Whether it's the beginning or end of your summer stress, remember even though the days may eventually be getting shorter, your patience doesn't have to. Take a deep cleansing breath, grab those iced teas or coffees, and embrace the chaos. After all, a little stress is just the price we pay for those sweet sunny summer memories.