Summer Depression

Summer Depression

June has arrived. Nice weather, kids excited to be out of school for the summer, everyone is packing up their towels and umbrellas for the beach, and you might not be feeling so great about any of this.

You might feel guilty that while it seems to be the most beautiful time of the year and you “should” be enjoying some fun in the sun, you are instead feeling down and depressed. This can happen for a multitude of reasons and you are not alone!  Here is some information about summer depression and what you can do about it.

Causes of Summer Depression

Disrupted Schedules:  It is quite easy to stick to a daily routine throughout fall, winter and spring. With the daylight hours extended in the summer, kids home from school and summer vacations disrupting work, sleep and eating habits, being thrown off your schedule during the summer can most definitely have a negative impact on your mental health.

Disrupted Budget:  Summer can be expensive! The allure of time spent eating and drinking with friends on a patio on a nice evening in July is strong but the bills can add up. Not to mention summer vacations can be expensive, and if you are planning to send the kids to summer camp or have to pay for childcare, having your budget disrupted can cause extra stress.

Heat: Summers in Ottawa, much like winters in Ottawa, can bring extreme weather that is hard to handle.  If you don’t have air conditioning, sleeping can become difficult in the extreme humidity and cooking over a hot stove can be unbearable. If you do have air conditioning, you might find yourself becoming a bit too cozy in the comfort of your cooled living room and could start isolating or avoiding going out into the heat or missing out on activities you used to enjoy that you are no longer engaging in due to the weather.

Body Image: Hot weather and outdoor summer activities often call for more exposing clothing which might have you feeling self-conscious about your body. With social media a major part of our lives, it’s really easy to see pictures of your friends seemingly having a great time in their bathing suits at the beach while you are left feeling down and out by your body. Feeling bad about your body contributes to your mental health and may prevent you from doing activities you could find or used to find to be really fun.

Solutions

Consistency: Keeping your circadian rhythm in check helps with keeping emotions regulated. Even with extended day light hours, try to keep your sleep schedule consistent throughout the summer. Make use of black out curtains to ward off daylight if needed.

Prepare your wallet: If you know that you will be taking time off work this summer or paying to send the kids to daycare or camp, start preparing by putting a little bit of money away in the early months of the year. This will help lessen your financial strain come summer time and you will be more able to enjoy the summer without worrying about your bank account. Try to pick activities that you know you will enjoy, rather than ones you feel obligated to partake in. You can also make use of less expensive activities like local splash pads to have fun and beat the heat!

Feel good in your skin: Wearing more exposing clothes in the summer can be intimidating but it can also be fun to find new pieces that accentuate the parts of your body that you do like. Summertime clothes are often more colourful and flowing than warmer clothes and for women, a maxi skirt or dress is comfortable, cool and easily hides things you might not want to be seen around the beach!

Get Help: If you feel your summertime blues are worsening or not going away, please contact your doctor for help. The Distress Centre is also available 24/7 and we are more than happy to listen and provide support not only during the summer but all year round!

Resources:

http://www.webmd.com/depression/summer-depression?page=2

http://www.health.com/health/gallery/0,,20719721,00.html/more

 

Who Turned Out The Sun?

It's that time of year again, when the days get shorter, the weather gets frigid, and we turn back the clocks an hour for daylight savings time - which is this weekend, if you didn't already know!

Less daylight.  Getting up in the dark, going home in the dark.  Where does that leave us? In our offices or at home, or at work in a store, where we only see the daylight from our windows (if we're fortunate enough to have a window) or experience a measly breath of fresh air going to and from the car or bus.  

All of this can leave us feeling groggy, fatigued, irritable, angry, and depressed.  

How can you break free of this unhealthy schedule that can be harmful to your mental health and overall well-being?

• Take a break!  Even if you're not a smoker, even a 5-10 minute bout of fresh air can do wonders.  Breathe in deeply while outside, letting the air fill your lungs, and exhale through your mouth.  Breathe in the oxygen and let out the stress, etc

• Lunchtime walks!  Have a half hour or even an hour for lunch?  Bust out of your work environment for half of your lunch break.  Grab your jacket, and good shoes and just get out and enjoy the outside world.  I know this may not be as appealing in -35 degree weather come January/February, but you'll come to appreciate the feeling of releasing your mind for a few minutes.

• Have a dog that you just let out the back door at home?  Head to the dog park or just go for a walk around the block.  Fido will love it, and it gives you the chance to rejuvenate.

• Partake in seasonal outdoor activities!  Skiing, snowshoeing, sliding, skating, are all great winter activities - and for the time being, hiking in the Gatineau Hills is superb!  Look at joining a walk or run club in your area where you can also meet others who are wanting to get out and about!

These are just some quick ways to get out and breathe in the fresh air during the time of daylight savings.  

• Be sure to get enough sleep as well.  "Falling Back" an hour means an extra hour of sleep (little bit harder with children and pets, but everyone adjusts in the end) so it's a good time to curl up with a great book, and just relax.

• Also, ensuring that your diet is a healthy one is ideal.  Lots of seasonal fruits and vegetables are a key ingredient to a well balanced diet, as well as steering clear of fast food, and all that extra Halloween candy still laying around!

Taking care of yourself during this time adjustment is the best way to get through whatever feelings and emotions come into play.  If you find yourself struggling, please don't hesitate to reach out to us for support.  613-238-3311 anytime of day or night, we are here for you!

Beat the Winter Blues

It's that time after the holiday season when it's dark early at night, it's cold, it's wet, the wind is howling, the snow is falling, and all you want to do is hibernate until Spring.

Don't let the Winter Blues and Seasonal Affective Disorder get the best of you.   It's easy to fall into the trap of wanting to just stay in bed, or curled up on the couch.  Heck, I'm guilty of it myself sometimes.

Seasonal Affective Disorder (SAD) can affect anyone.  Those of us in Canada, with long winter nights, are at a greater risk of SAD.  Feelings of hopelessness, appetite changes (increase or decrease) increased sleep & more naps, less energy, sluggish movements, social withdrawl, loss of activities that usually make you happy, irritability and even suicide ideations.

Doctors can't test us for Seasonal Affective Disorder, but your doctor can make a diagnosis by talking to you about your feelings and changes in your behaviour.  You know yourself better than anyone else.  Therapy can provide some relief, by expressing how you are feeling, and we're definitely here 24/7 to talk to you about all of these things at 613-238-3311.

But how can you get through these months, waiting for Spring, warm sunshine, flip flops, swimming and freckles to come your way?

Eat healthy.  Tests have been done that people suffering from SAD, showing that when they ate healthier foods, they felt better about things.  Stick to your four food groups, and everything in moderation.  Bright foods like fruits & veggies are an instant mood improver.

Sleep just the right amount.  8-9 hours is ideal for a good night's sleep. 

If you're on medications, review them with your doctor to make sure you're taking them the right way, at the right time of day.  I recently found out that one of my own doses is better taken in the morning than at night like I was. 

Exercise.  I don't mean run a full marathon in the snow.  Like to snowshoe?  Cross country ski?  Downhill ski?  Simply walk?  Grab a friend, co-worker, loved one, or even the dog and get out for at least 30 minutes a day for fresh air.  It will release endorphins that make you happy, and fill your lungs with clean air.  The Vitamin D from the sunshine is essential.

Avoid alcohol and drugs.  When dealing with depression, these can be a crutch to get you through.  Do your best to steer clear, and try the above tips instead.

Most people live with Seasonal Affective Disorder their entire lives.  It's manageable when you find something that works for you.

If you have thoughts of suicide, please call and talk to one of our Crisis Line Specialists.  We are here to listen, to help and support you.

Stay happy & healthy this Winter season.  Have any other tips?  Share them in the comments section below!