How to combat depression during the summer
Summer is often depicted as a time of carefree joy, beach outings, and radiant sunshine. However, it’s essential to recognize that depression doesn't take a vacation just because the weather is warmer. As a Black female therapist in NYC, I've witness how the summer season can exacerbate feelings of sadness, isolation, and anxiety. Unfortunately, with some clients meeting the criteria for summer seasonal depression. The pressure to appear happy and engaged during summer festivities can be overwhelming, especially when dealing with mental health struggles. Here are some ways to love yourself and combat feelings of sadness during the summer months.
Embrace Self-Compassion
Self-compassion is the foundation of self-love. Acknowledge that it’s okay to feel down, even when everyone else seems to be having fun. Remind yourself that your feelings are valid. Treat yourself with the same kindness you would offer a close friend. This includes allowing yourself to rest and saying no to activities that feel overwhelming.
Establish a Routine
Maintaining a routine can provide a sense of stability and predictability, which can be particularly comforting during times of emotional distress. Include activities that promote well-being, such as regular exercise, balanced meals, and adequate sleep. Set aside time for hobbies or activities that you enjoy, whether it's reading, gardening, or
painting.
Stay Active
Physical activity is a proven mood booster. It releases endorphins, which are natural mood elevators. You don't have to engage in intense workouts; even a gentle walk in the park or a swim can make a significant difference. Outdoor activities also expose you to sunlight, which can help increase serotonin levels and improve your mood.
4. Connect with Others
Isolation can worsen feelings of depression. Make an effort to reach out to friends or family members, even if it's just for a quick chat or a coffee date. Joining a group activity, such as a book club or class, can also provide a sense of community and reduce feelings of loneliness.
5. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques, such as meditation, yoga, and deep-breathing exercises, can help reduce stress and anxiety. These practices encourage you to stay present and grounded, which can be particularly helpful when dealing with overwhelming emotions.
6. Seek Professional Help
If your feelings of sadness persist, it’s crucial to seek professional help. A therapist or counselor can provide support and strategies to manage your depression. Remember, seeking help is a sign of strength, not weakness.
Limit Social Media Use
Social media can often portray an unrealistic image of happiness and success, which can exacerbate feelings of inadequacy and depression. Limit your time on social media and focus instead on real-life connections and activities that bring you joy.
Set Realistic Expectations
It's important to set realistic expectations for yourself during the summer. Understand that it’s okay not to have the “perfect” summer experience. Focus on what makes you happy, rather than what you think you should be doing.
Engage in Creative Outlets
Engaging in creative activities can be a therapeutic way to express your emotions. Whether it's writing, drawing, playing music, or crafting, creative outlets can help you process your feelings and provide a sense of accomplishment.
Conclusion
Loving yourself in the summer involves recognizing and honoring your feelings, establishing supportive routines, and seeking help when needed. Depression doesn’t take a break for the summer, but by practicing self-compassion and engaging in activities that promote mental well-being, you can navigate this season with resilience and grace. Remember, it’s okay to take things one day at a time and prioritize your mental health above all else.
About the author: Kezzia Quintyne-Hilaire is a black female therapist and author of My Self-Love Journal. She uses her expertise in trauma-healing techniques to deliver tailored therapy to enhance the lives of women residing in New York City. As a woman of color, she is dedicated to offering culturally appropriate therapy, ensuring a safe and inclusive environment for women to embark on their healing journey.
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