How can summer affect people with depression?

The summer months can be a difficult time for people with depression. During vacation, everything changes: schedules, activities, habits… and it seems like everything stops : courses, dance classes, workshops, sports activities, and even, in some cases, social centers and support groups reduce their activity. And the question is: do we stop having the same needs in the summer as we do the rest of the year?

Having a routine is important for emotional stability and is a protective factor that summer can disrupt. For someone with depression, who has likely struggled to establish daily routines that help them lead a more stable and organized life, this change can cause significant distress . Furthermore, being inactive for longer periods can lead to more negative thoughts and trigger disordered eating and sleeping patterns. In addition, daily activities help people socialize, build interpersonal relationships, and avoid isolation.

Changes in routine during the summer can cause distress in people with depression and trigger eating and sleeping disorders, isolation, and less adherence to treatment.

Added to this is the social pressure to have a good time , take a trip, or spend a few days at the beach or in the mountains. To the recurring question, "Where are you going on vacation?", there's no option but to answer, "I don't like going on vacation." This unexpected response, which seems out of place, can make the person uncomfortable, as they feel pressured to explain their life and preferences.

Eva Molina Arnaiz

Person affected by major depression and anxiety disorder

"It is important to find pleasure in essential things again"

Ver testimonio

Some things to keep in mind when summer arrives are:

• Changes in routines, schedules, activities, and habits can contribute to emotional instability.
• The sense of isolation or unwanted loneliness intensifies.
• The pressure to have a good time can generate anxiety and stress
• Heat and humidity can cause tiredness, poor sleep quality, and irritability.
• Some symptoms of chronic diseases may worsen.
• The support network usually shrinks.
• Therapeutic adherence is usually lower at this time, as regular schedules are lost.

Given these situations, it's advisable, as much as possible, to maintain some routines or activities that make us feel good and try to follow healthy eating and sleeping habits. This way, we can get through the summer in the best way possible.

Recommendations for coping with summer changes

• Look for alternative activities : swimming pool, beach, outdoor cinema, summer cooking workshop, concerts, neighborhood or town festivals, sunset strolls, enjoying an ice cream… these can be a good way to unwind and spend time in cooler spaces like libraries, cinemas, or exhibition halls. Engaging in outdoor activities, in contact with nature, can be a great plan.
• Mark the activities that interest you on your calendar during these summer months so you can include them in your weekly planning and not forget them. Summer often brings one-off or single-day activities that aren't part of your daily routine for the rest of the year.
• Try to leave the house at least once a day , even if it's just to buy bread, to force ourselves to get dressed, get some fresh air, and socialize a little.
• We shouldn't force ourselves to be busy all day , even though summer days are longer and it may seem like we have to be active for longer. We can be just as busy, but at different times, avoiding being outdoors during the hottest hours.
• Think about activity options to pass the time at home too : reading, doing puzzles, cooking new recipes, hobbies, crafts, DIY projects, changing the layout or decoration of the house, watching TV series…
• Stay in touch with family and friends as much as possible, and continue to keep in touch with colleagues from associations and mutual support groups, even if it is virtually.
• Try to maintain a routine during the day and a proper sleep routine, respecting schedules and trying not to stay up late.
• Follow good eating habits (avoid ultra-processed foods and sugars).
• Set an alarm so you don't forget to take your medication.
• Avoid extreme temperatures and stay hydrated.
• Not submitting to the obligation of having to have a good time.
• Practice relaxation techniques to reduce anxiety (tutorials or videos can be used, for example).
• Be alert to warning signs that indicate a relapse or worsening of depression symptoms and seek help at the first signs to avoid a relapse.

What can help us feel better when we have depression?

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