Summer time sadness…? Why would you be depressed in the summer time?

Summer. It’s here. How exciting is that?

Growing up in California, I had a range of summertime experiences growing up. I remember hot summer nights, barbecues, staying up all night playing video games, riding my skateboard, trying to impress everyone with my cannonball at the local swimming pool, chores (a lot of chores!), landing my first part-time job, watching fireworks on the 4th of July, falling for my high school crush, learning to drive, and listening to a lot of Van Halen (I repeat, A LOT of Van Halen!).

I have a lot of great memories. Some memories that were probably not so great.

I also remember being bored and with a lot of time on my hands. I remember comparing myself to others and being deathly afraid that I wasn’t ‘cool’ or not as cool as others. I remember sleeping in. I remember not having anything to do. I remember feeling sad.

As humans, we experience a range of feelings and emotions no matter what time of year, no matter what season we’re in. It would ‘make sense’ to be depressed (or experience low/depressed mood) in the wintertime. We might tend to spend more time indoors due to poor weather and a lack of sunlight (as well as vitamin D), we might not get sufficient exercise and notice changes in our appetites/diets, we might drink in excess due to winter festivities- these are all understood and almost expected situations and triggers that can contribute to changes in our mood, functioning, and wellbeing, but other triggers are also prevalent, just likely less expected and somewhat more challenging to image.

One of the biggest obstacles for students in particular in the winter months is that handy gap between the fall and spring semester. While this is usually great at first, boredom and not having things to can overshadow the joy of the festive period- this is usually found in the couple weeks after New Year’s and starting the next semester. These couple weeks can be particularly trying to student mental health and can serve as a setback for positive habits and routines that had been established in the last few months.

Paradoxically, and counter-intuitively, summertime can have a similar effect on students.

While the summer can be filled with adventures, relaxing, and plenty of memories, it can also be filled with time and for the development of unhelpful behaviours.

In his seminal writing, A Theory of Human Motivation (1943), Abraham Maslow developed the Hierarchy of Needs- a theory identifying both deficiency and growth needs in the human experience.

You’ve probably seen the Hierarchy of Needs listed somewhere online. In short, it’s a pyramid with different layers (or needs)- Maslow suggests that we need to have our most basic needs satisfied (or mostly satisfied) before we can consider climbing the pyramid and thinking about or focusing on higher order needs.

Self-Actualization

Esteem needs

Belongingness and love needs

Safety needs

Physiological needs

Wi-Fi

Staring from the bottoms of the pyramid (our most basic and fundamental needs) and making our way up, the Hierarchy of Needs includes:

Wi-Fi: Access to wireless internet at home and on the road.

Physiological needs: Physiological needs often include our most basic or fundamental needs- these can include food, water, shelter. Maslow suggests that one is not able to pursue higher order needs if our most basic needs are not met.

Safety needs: Safety not only refers to physical health and safety, but other components that contribute to routine and a sense of security in the world. This can include financial security, job security, and a sense of purpose.

Belongingness and love needs: Belongingness and love needs refer to a sense of connection with others. This can include friendship, love, and intimacy.

Esteem needs: Esteem needs can include confidence and value to society.

Self-actualization: Self-actualization refers to one’s ability to achieve their full potential- this often includes one’s ability to be creative and grow.

(If you were paying attention, Maslow’s theory from 1943 doesn’t actually mention Wi-Fi, but it probably should be considered a basic need in our modern world. A lot of out day-to-day functioning can really come to standstill if we don’t have a good connection).

Promoting psychological safety

From a Maslowian perspective, quite often, what can be missing for students in the winter time the summer time is a sense of psychological safety. As students are away from school, they might lose a sense of routine- the knowledge of where they’re meant to be and when.

Growing up as a punk rocker, it pains me to accept the psychological benefit of institutionalization (gasp!) and how structure and routine can promote positive mental health. When this is removed, students can feel a lack of purpose and can pick up or develop behaviors that contribute to poor mental health.

While it might be hard at times to actualize, here are some suggestions you can consider or recommend to love ones when schools is not in session:

Get a job

Geez. You probably knew I was going to say that, didn’t you?

The benefits of having a part-time job in the summer months are significant. Besides earning some pizza money, a job can contribute to a sense of structure and routine at a time when the majority of students won’t have structure or routine. A job serves as a reminder, much like class/lectures, of a place that I need to be at a specific time in the day as opposed to just hanging out in your pajamas all day.

Additional benefits can include meeting new people, developing skills, and getting experience in the workforce for when you’re older.

Try to join something regular

Similar to having a job, there are other ways you might be able to break up the week while also looking forward to something routine. This can include taking a photography or language class, committing to a regular class at the gym (or committing to meet a friend regularly for a run, workout, yoga session, etc.), or participating in a sport that meets regularly (5 a side football, netball, tennis, etc.). Having something to look forward to each week can establish routine and can be a great way to socialize.

Try to maintain as much routine as possible

It’s summer and you deserve a break! You’ve worked hard and you’ve earned it! But don’t let it get out of hand!

It’s fine to hit the snooze button if you’ve got the day off. Just don’t over do it. Try getting out close to your normal wakeup and do the usual things you would in the morning- it’s probably fine if it takes a little longer! Keep an eye on the clock. Don’t forget to eat meals at typical times and try to get to bed at a reasonable hour.

I won’t pretend to give an exact science to this because you deserve a break. I would even go so far as to say you deserve to let your hair down and enjoy yourself and make summer memories- just don’t lose sight of things and let all your good habits go out the window!

Get excited for change

Summertime is often a marker for transition and change. Summers begin with school ending and can be marked with graduation. For students, this represents the transition of one chapter to another.

This is both exciting and terrifying.

While it’s important to mark and celebrate these changes in a person’s life, it’s also important to note that it will take time to learn how to adjust and adapt to that new chapter- psychological safety again can be compromised in this process.

It’s important for people leaving high school, going to university, or leaving university to try to have some sense of routine to be more balanced and confident as they enter the next chapter of their lives.

Summertime can bring both happy and sad thoughts and feelings- sometimes both at once! But we can try to mitigate difficult thoughts and feelings as we enjoy some much needed and much deserved time off.

If you’re having a hard time this summer and would like to speak to someone about whats happening in your life, get in touch with MAPP Psychology and we can arrange a meeting with one of our expert Psychologists.

-Dr. Adam Lorenzen