MSU Extension Managing Farm Stress

With summer comes sunshine, longer days and warmer temperatures. Many of us see summer as a relaxing change of pace from our regular schedules. We often enjoy opportunities for fun in the sun, like time in the water or picnics and games with family and friends. But what does it mean if each summer you feel worse than you do during cooler months? What if instead of feeling relaxed, you feel anxious or restless?

If you find that your mood is significantly altered in the summer, it may be indicative of Seasonal Affective Disorder, or SAD. SAD is characterized by cycles of depression that are related to the seasons. Most often SAD is associated with depressive symptoms occurring in the fall and winter. SAD symptoms in the winter include feeling a lack of energy, craving carbohydrates, sleep problems and feelings of hopelessness.

The lesser-known summertime SAD, also called Reverse SAD (R-SAD), includes depressive symptoms that start in the spring and end in the fall. R-SAD has unique symptoms, which might include  anxiety, restlessness, irritability, insomnia and a significant loss of appetite.  In both SAD and R-SAD, symptom severity may vary. Some people may experience milder “seasonal blues,” while others may be incapacitated and unable to perform daily tasks. It is important to recognize that both forms of this disorder can increase the likelihood of suicidal behavior and thoughts, with a recorded increase in suicidal behavior occurring in spring and summer months.

Causes of R-SAD

It is believed that those who experience both types of SAD are more vulnerable to environmental factors such as temperature and light. They also often have difficulty regulating hormones and neurotransmitters, or chemicals that carry messages to the brain’s nerve cells. In particular, they may seasonally experience higher levels of a protein that assists with serotonin transport.

Serotonin is a hormone that regulates our emotions. It is the impact on serotonin that can cause depression, and the over production of this protein causes lower serotonin levels. People with R-SAD may also have difficulty making enough melatonin, a hormone that responds to light and dark and causes sleepiness. Longer hours of sunlight during the spring and summer causes their bodies to produce less melatonin which makes it difficult to fall asleep. Without enough serotonin or melatonin, people with R-SAD struggle to maintain a normal circadian rhythm.  The circadian rhythm helps us to sleep at night and be awake during the day. When this rhythm is disrupted, it is hard to get enough quality sleep which significantly affects one’s mood.

Heat can negatively influence our mental health, particularly in regions of the United States that are not as well prepared for higher temperatures. Research shows that as heat increases, so do emergency room visits related to mental health conditions. High temperatures can disrupt sleep or lead to increased discomfort and irritation during the day, both of which can lead to poor mental health outcomes.

It is also possible that pollen and other common summertime allergens contribute to worsening moods for those who experience R-SAD. Pollen seems to affect those with R-SAD differently than those with typical SAD seasonality. Those with R-SAD reported worsening moods on days with high pollen counts, while those with SAD did not.

Summertime is usually less structured, which can create additional stress. Parents must arrange daycare and activities while kids are out of school. Although children may enjoy the later mornings and lack of school, they can struggle to cope with the change of routine, which can be stressful for their parents. College students who are used to independence and a routine with friends may struggle while at home for the summer. Families can feel increased financial stress as they face additional expenses such as vacations and summer camps. Stress also increases for those whose work hours change in the summer, with some experiencing seasonal breaks from their workloads, such as teachers. Conversely, those who work outside, such as farmers and construction workers, find themselves working much longer hours. These stressors can lead to depressive symptoms.

Treatment for R-SAD

While the recommended treatment for SAD includes light therapy, Vitamin D supplements, anti-depressants and therapy, there isn’t an established treatment protocol for R-SAD. Potential ways to decrease R-SAD symptoms may include:

• Reducing stress levels. Chronic stress often contributes to depression, so finding ways to decrease stress may improve mood and improve sleep. MSU Extension offers a variety of programs to help manage stress and improve sleep.
• Improving sleep quality. Sleep habits are important, and what we do in the hours before bed can significantly impact the quality of our sleep.
• Eating a balanced diet. This might include eating smaller meals, while aiming for a balanced diet with fruits, vegetables, proteins and grains.
• Seeking clinical treatment. Your primary care physician may be able to rule out other illnesses that cause symptoms that look like R-SAD and can prescribe medication or provide a referral for a mental health provider. Psychotherapy can be helpful to address depressive symptoms and develop coping strategies.

Additional Support

If at any time you find that you are struggling with suicidal thoughts, there is help available. Consider reaching out to 988 Suicide and Crisis Lifeline. This service is available 24 hours a day, 7 days a week. You can call or text 988, or you can visit their website to chat with a Lifeline counselor through their online chat option. This resource is very accessible as they offer translation services for many languages and support for the hard of hearing. 988 is also beneficial for those who are concerned about a friend or family member and want to find support and guidance in helping them.

Michigan State University Extension offers a variety of programming and resources to support yourself or loved ones undergoing mental health distress. MSU Extension offers programs such as Mental Health First Aid, which can teach you how to support someone who is experiencing a mental health challenge or crisis.