July 28, 2023 • 17 mins
For some people, the warm weather brings nervousness, jitters and a feeling of being at loose ends. Dr. Saltz tells how to cope with the anxiety that can accompany the summer months.
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Episode Transcript
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Speaker 1 (00:05):
These are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm doctor
Gail Saltz. I'm a clinical Associate Professor of Psychiatry at
the New York Presbyterian Hospital, a psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight and advice. Most people associate summertime
with relaxation, really the most relaxing of all seasons, but
in reality, some people find that actually they feel more
anxiety during the summer than other seasons.
Speaker 2 (00:48):
Today, I'm answering a listener's question about her summer anxiety.
Summer anxiety refers to a type of anxiety experience during
the summer months. While summer is generally associated with relaxation, vacations,
enjoyable activities, for some people it can be a time
(01:10):
of increased stress and anxiety. There are a few reasons
why summer anxiety can occur. First is a change in routine.
Students or parents with school age children experience summer break
as a disruption of the regular routine, and change can
lead to anxiety in certain individuals, especially who might feel
(01:34):
overwhelmed by a new lack of structure, or uncertainty about
how to fill their time. Social pressure is a factor
as well, because summertime often includes social activities like parties
and gatherings or vacations, and some people feel anxious about socializing,
about meeting new people, or engaging activities outside their usual
(01:57):
comfort zone. And with summer brings body image concerns, warmer
weather and more opportunities for outdoor activities, some people feel
very self conscious about their appearance and their body image,
which can lead to anxiety, especially if it affects their
(02:17):
ability to enjoy summer activities or wear certain types of clothing.
There is the fear of missing out or FOMO, because
summer is often associated with a wide range of events
and activities like festivals and concerts or vacations, and people
who tend to experience FOMO feel anxious that they're missing
(02:40):
out somehow on the experience and not making the most
of their summer. And seasonal affective disorder, which might surprise
people because it is commonly associated with winter, but some
individuals do experience a form of seasonal effective disorder during
the summer months. This can result in symptoms like anxiety, irritability, restlessness,
(03:05):
or trouble sleeping. The lack of structure and change in
routine during summer does cause anxiety for several reasons uncertainty.
We humans are creatures of habit and we often thrive
on predictable routines, so when the structure of our daily
(03:25):
lives changes a lot, it can create feelings of uncertainty
and instability. The absence of a familiar routine during the
summer can leave people feeling unsure about how to organize
their time and activities, and that leads to anxiety and
a loss of productivity. Because most people feel pressure to
(03:47):
be constantly productive or have achieved specific goals, so when
the structure and routine of daily life changes, their perception
that they're being productive can decrease. This can lead to
anxiety about wasting time or not being as efficient as usual,
or falling behind in various areas of life. And then
(04:09):
there is social comparison because during the summer, people often
share vacation plans or what they're doing or social events,
especially on social media platforms, and seeing others seemingly enjoy
their summer to the fullest can create a sense of
pressure or inadequacy in people who may not have similar
(04:30):
plans or experiences. This social comparison contributes to anxiety about
not measuring up or missing out on enjoyable experiences. Then
there's the loss of support systems, because, particularly for students
or parents with school age children, summer often means a
break from the support systems that school provides or other
(04:53):
structured environments, which can lead to anxiety about not having
that support or those resources, or that guidance during the
summer months. And the fear of the unknown because when
routines change, there can be a fear of the unknown
or anticipating potential negative outcomes. This fear comes often from
(05:17):
just not knowing what to expect and encountering unfamiliar situations
or challenges, or feeling unprepared for the changes that do
come with the summer. Summer body image issues cause anxiety
for several reasons. There's societal pressure, which is often heightened
during the summer to have a quote, feach ready, or
(05:39):
bikini body. Media and advertising promote certain idealized body images
that may not be attainable or realistic for most people,
and this pressure leads to anxiety and self consciousness about
your own appearance. There's the comparison to others because during summer,
(06:00):
people do tend to wear lighter and more revealing clothing
like swimsuits or shorts, and this leads to increased opportunities
to compare your body to others. Social comparison when it
involves perceived, ideal or perfect bodies can trigger feelings of
inadequacy and anxiety and a negative body image. And there
(06:23):
is increased exposure because the warmer weather and outdoor activities
during summer does result in more exposure of your body,
and this exposure can cause people to become more self
aware and more critical of their physical appearance, which can
lead to anxiety and self consciousness. And then there is
(06:43):
this pressure for body transformation, this pressure to set goals
to achieve a certain physical appearance before the summer, such
as weight loss or achieving a certain level of fitness,
and feeling pressure to transform your body with a specific
time frame, which can create anxiety and feelings of failure
if you did not meet those goals. And overall, there
(07:08):
are unrealistic beauty standards that are perpetuated by the media,
by social media influencers, by advertising, which contributes to body anxiety.
This constant exposure to images of perfect bodies leads individuals
to feel dissatisfied with their own appearance and to have
(07:30):
increased anxiety about not measuring up. Seasonal effective disorder or
SAD is a type of depression that typically occurs during
the fall and winter months when daylight is limited, but
some individuals do experience a reverse pattern of seasonal effective
disorder known as summer SAD or summer onset SAD. Summer
(07:54):
SAD is a rare condition compared to its winter counterpart,
but it shares similarities in terms of its impact on
mood and well being. It's characterized by the onset of
depressive symptoms that occur during the summer season and resolve
are improved during other seasons. The specific symptoms can vary
among individuals, but include insomnia, loss of appetite or weight loss,
(08:20):
agitation or restless feelings, anxiety or irritability, decreased interest in
activities or social withdrawal, difficulty concentrating or making decisions, and
fatigue or lack of energy. The exact cause of some
aer SAD is not fully understood, but several factors probably
(08:43):
contribute to its development. Disruption of routines. As I mentioned earlier,
the change in routines and activities during the summer, having
people who thrive on structure and predictability feeling uneasy or
anxious heat and humidity. Temperatures and humidity during the summer
does impact sleep quality and appetite and overall comfort, which
(09:06):
can contribute to depressive symptoms. Light sensitivity because some people
with summer SAD are sensitive to the increased sunlight and
longer days, which actually and perhaps seeming surprising, does disrupt
circadian rhythm and can therefore affect mood regulation for some people.
(09:28):
And overall biological factors like differences in serotonin levels, differences
in melatonin production, or other neurotransmitters and hormones which can
play a role in the development of summer seasonal affective disorder.
So with that, right after the break, we'll get to
(09:48):
my listener's question. Welcome back.
Speaker 1 (10:01):
Let's get to my listener's question and see how can
I help, dear doctor sauls. I feel like everyone looks
forward to summer except me. All my friends talk about
how they can't wait for barbecues, parties outside, going to
the beach, chilling, and this all seems pretty relaxing to them,
(10:23):
but somehow not for me. It's summer, and honestly, I
feel wound up. I feel more worried, more jittery, more nervous,
more at loose ends, and it's starting to make me
really dread summer. In fact, the realization that I am
feeling more nervous while everyone else is feeling less nervous
(10:46):
is making me even more anxious, like something is wrong
with me that makes me different from others. Plus, I
would actually like to enjoy summertime like the rest of
my friends. Why would I have more anxiety in the
summer and what can I do to make it less?
So you are far from the only person who has
(11:10):
more anxiety in the summer. So perhaps you can stop worrying,
at least about being different from everyone else because you're
not transitioning to a different schedule. Feeling either more loose
ends with less structured time, or feeling more social obligations
in a way that makes you socially anxious can contribute.
Speaker 2 (11:32):
Also. Physiologic body feelings that often come with hot weather,
such as sweating, getting somewhat dehydrated, and therefore feeling like
a little woozy, having trouble sleeping in the heat, being overreaved,
and having trouble falling asleep due to long days and
late evening sunlight. All of these things that happen in
(11:55):
summer can feel the same as anxiety and can be
interpreted by your brain as anxiety. It could be these things,
and there are ways, if so, to improve the anxiety.
Staying really well hydrated, arranging your sleeping time to be
as cold and dark and quiet as possible, avoiding later
(12:20):
day caffeine and late night alcohol, both of which can
disrupt sleep, and an hour before bed, make a wind
down routine that is darker and more soothing and screen free.
Add some anxiety reducing things to your day, like thirty
minutes of aerobic exercise five to ten minutes of slow
(12:43):
paced deep breathing, consider learning meditation and adding more structure
to your days. However, you do say this happens every summer,
and that means it could be the same issue I've mentioned,
as they do occur every summer, but it could also
(13:04):
mean it may be worth getting evaluated for summer seasonal
effective disorder. While it is more rare than in the wintertime,
it does occur and treatment would be really helpful. Treatment
could be in the form of psychotherapy or in the
form of medication if needed, or both. Hopefully one would
(13:26):
start with psychotherapy by someone familiar with treating mood and
anxiety disorders, so I would suggest an evaluation with a
psychologist or a psychiatrist to rule this in or rule
this out. The treatment for summer anxiety, like any form
of anxiety, depends on the severity of the symptoms and
(13:48):
individual circumstances. But here are some common approaches that may
be helpful. Various self care practices, so, for example, thirty
minutes of aerobic exercise done regularly three to four times
a week, maintaining a balanced diet, getting enough sleep, practicing
(14:09):
relaxation techniques like paced deep breathing, progressive muscle relaxation, meditation
or yoga, and engaging in activities that bring some joy
and relaxation to your time. Establishing a routine. Creating a
structured routine during the summer can provide a sense of
(14:31):
stability and reduce your anxiety. So setting specific times for
waking up, for meals, for exercise, and even for leisure
activities can help establish a more predictable pattern and provide
a sense of control, setting yourself some realistic expectations. It's
(14:52):
important to set this up for the summer, so avoid
comparing your plans or experiences to others and focus on
what brings you joy and fulfillment. Recognize that it's okay
to take breaks to relax and just enjoy down time
without feeling guilty that you're not doing something souped up
(15:14):
or socially exciting. Seeking support reaching out to friends and
family for support is very important and really helps with anxiety.
Talking about your feelings and your concerns with a trusted
person gives you more comfort and perspective. If needed, do
(15:35):
seek professional help from a therapist or counselor who can
give you more guidance and specialized strategies for managing anxiety.
Cognitive behavioral therapy, or CBT, is a great technique for
approaching anxiety disorders. It focuses on identifying and challenging negative
thought patterns and replacing them with more realistic and positive thoughts.
(16:00):
CBT can really help individuals develop coping mechanisms, manage their
anxious thoughts, and even build resilience, and in extreme cases,
medication can really be helpful. It can be prescribed to
help manage the specific symptoms of anxiety. Of course, you
(16:21):
do need a consultation with a psychiatrist to do this,
so you would want to get an evaluation and see
if medication is appropriate for you. It's important to remember
that everyone's experience with anxiety is unique and the effectiveness
of different treatments can vary, so consult with a professional
(16:41):
a mental health care provider, a psychologist, a psychiatrist who
can assess your specific situation and provide more personalized recommendations
for managing summer anxiety. Do you have a problem I
can help with? If so, email me at how Can
I Help? At senecawomen dot com. All centers remain anonymous
(17:03):
and listen every Friday to how can I help with me?
Doctor Gale Saltz
These are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm doctor
Gail Saltz. I'm a clinical Associate Professor of Psychiatry at
the New York Presbyterian Hospital, a psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight and advice. Most people associate summertime
with relaxation, really the most relaxing of all seasons, but
in reality, some people find that actually they feel more
anxiety during the summer than other seasons.
Speaker 2 (00:48):
Today, I'm answering a listener's question about her summer anxiety.
Summer anxiety refers to a type of anxiety experience during
the summer months. While summer is generally associated with relaxation, vacations,
enjoyable activities, for some people it can be a time
(01:10):
of increased stress and anxiety. There are a few reasons
why summer anxiety can occur. First is a change in routine.
Students or parents with school age children experience summer break
as a disruption of the regular routine, and change can
lead to anxiety in certain individuals, especially who might feel
(01:34):
overwhelmed by a new lack of structure, or uncertainty about
how to fill their time. Social pressure is a factor
as well, because summertime often includes social activities like parties
and gatherings or vacations, and some people feel anxious about socializing,
about meeting new people, or engaging activities outside their usual
(01:57):
comfort zone. And with summer brings body image concerns, warmer
weather and more opportunities for outdoor activities, some people feel
very self conscious about their appearance and their body image,
which can lead to anxiety, especially if it affects their
(02:17):
ability to enjoy summer activities or wear certain types of clothing.
There is the fear of missing out or FOMO, because
summer is often associated with a wide range of events
and activities like festivals and concerts or vacations, and people
who tend to experience FOMO feel anxious that they're missing
(02:40):
out somehow on the experience and not making the most
of their summer. And seasonal affective disorder, which might surprise
people because it is commonly associated with winter, but some
individuals do experience a form of seasonal effective disorder during
the summer months. This can result in symptoms like anxiety, irritability, restlessness,
(03:05):
or trouble sleeping. The lack of structure and change in
routine during summer does cause anxiety for several reasons uncertainty.
We humans are creatures of habit and we often thrive
on predictable routines, so when the structure of our daily
(03:25):
lives changes a lot, it can create feelings of uncertainty
and instability. The absence of a familiar routine during the
summer can leave people feeling unsure about how to organize
their time and activities, and that leads to anxiety and
a loss of productivity. Because most people feel pressure to
(03:47):
be constantly productive or have achieved specific goals, so when
the structure and routine of daily life changes, their perception
that they're being productive can decrease. This can lead to
anxiety about wasting time or not being as efficient as usual,
or falling behind in various areas of life. And then
(04:09):
there is social comparison because during the summer, people often
share vacation plans or what they're doing or social events,
especially on social media platforms, and seeing others seemingly enjoy
their summer to the fullest can create a sense of
pressure or inadequacy in people who may not have similar
(04:30):
plans or experiences. This social comparison contributes to anxiety about
not measuring up or missing out on enjoyable experiences. Then
there's the loss of support systems, because, particularly for students
or parents with school age children, summer often means a
break from the support systems that school provides or other
(04:53):
structured environments, which can lead to anxiety about not having
that support or those resources, or that guidance during the
summer months. And the fear of the unknown because when
routines change, there can be a fear of the unknown
or anticipating potential negative outcomes. This fear comes often from
(05:17):
just not knowing what to expect and encountering unfamiliar situations
or challenges, or feeling unprepared for the changes that do
come with the summer. Summer body image issues cause anxiety
for several reasons. There's societal pressure, which is often heightened
during the summer to have a quote, feach ready, or
(05:39):
bikini body. Media and advertising promote certain idealized body images
that may not be attainable or realistic for most people,
and this pressure leads to anxiety and self consciousness about
your own appearance. There's the comparison to others because during summer,
(06:00):
people do tend to wear lighter and more revealing clothing
like swimsuits or shorts, and this leads to increased opportunities
to compare your body to others. Social comparison when it
involves perceived, ideal or perfect bodies can trigger feelings of
inadequacy and anxiety and a negative body image. And there
(06:23):
is increased exposure because the warmer weather and outdoor activities
during summer does result in more exposure of your body,
and this exposure can cause people to become more self
aware and more critical of their physical appearance, which can
lead to anxiety and self consciousness. And then there is
(06:43):
this pressure for body transformation, this pressure to set goals
to achieve a certain physical appearance before the summer, such
as weight loss or achieving a certain level of fitness,
and feeling pressure to transform your body with a specific
time frame, which can create anxiety and feelings of failure
if you did not meet those goals. And overall, there
(07:08):
are unrealistic beauty standards that are perpetuated by the media,
by social media influencers, by advertising, which contributes to body anxiety.
This constant exposure to images of perfect bodies leads individuals
to feel dissatisfied with their own appearance and to have
(07:30):
increased anxiety about not measuring up. Seasonal effective disorder or
SAD is a type of depression that typically occurs during
the fall and winter months when daylight is limited, but
some individuals do experience a reverse pattern of seasonal effective
disorder known as summer SAD or summer onset SAD. Summer
(07:54):
SAD is a rare condition compared to its winter counterpart,
but it shares similarities in terms of its impact on
mood and well being. It's characterized by the onset of
depressive symptoms that occur during the summer season and resolve
are improved during other seasons. The specific symptoms can vary
among individuals, but include insomnia, loss of appetite or weight loss,
(08:20):
agitation or restless feelings, anxiety or irritability, decreased interest in
activities or social withdrawal, difficulty concentrating or making decisions, and
fatigue or lack of energy. The exact cause of some
aer SAD is not fully understood, but several factors probably
(08:43):
contribute to its development. Disruption of routines. As I mentioned earlier,
the change in routines and activities during the summer, having
people who thrive on structure and predictability feeling uneasy or
anxious heat and humidity. Temperatures and humidity during the summer
does impact sleep quality and appetite and overall comfort, which
(09:06):
can contribute to depressive symptoms. Light sensitivity because some people
with summer SAD are sensitive to the increased sunlight and
longer days, which actually and perhaps seeming surprising, does disrupt
circadian rhythm and can therefore affect mood regulation for some people.
(09:28):
And overall biological factors like differences in serotonin levels, differences
in melatonin production, or other neurotransmitters and hormones which can
play a role in the development of summer seasonal affective disorder.
So with that, right after the break, we'll get to
(09:48):
my listener's question. Welcome back.
Speaker 1 (10:01):
Let's get to my listener's question and see how can
I help, dear doctor sauls. I feel like everyone looks
forward to summer except me. All my friends talk about
how they can't wait for barbecues, parties outside, going to
the beach, chilling, and this all seems pretty relaxing to them,
(10:23):
but somehow not for me. It's summer, and honestly, I
feel wound up. I feel more worried, more jittery, more nervous,
more at loose ends, and it's starting to make me
really dread summer. In fact, the realization that I am
feeling more nervous while everyone else is feeling less nervous
(10:46):
is making me even more anxious, like something is wrong
with me that makes me different from others. Plus, I
would actually like to enjoy summertime like the rest of
my friends. Why would I have more anxiety in the
summer and what can I do to make it less?
So you are far from the only person who has
(11:10):
more anxiety in the summer. So perhaps you can stop worrying,
at least about being different from everyone else because you're
not transitioning to a different schedule. Feeling either more loose
ends with less structured time, or feeling more social obligations
in a way that makes you socially anxious can contribute.
Speaker 2 (11:32):
Also. Physiologic body feelings that often come with hot weather,
such as sweating, getting somewhat dehydrated, and therefore feeling like
a little woozy, having trouble sleeping in the heat, being overreaved,
and having trouble falling asleep due to long days and
late evening sunlight. All of these things that happen in
(11:55):
summer can feel the same as anxiety and can be
interpreted by your brain as anxiety. It could be these things,
and there are ways, if so, to improve the anxiety.
Staying really well hydrated, arranging your sleeping time to be
as cold and dark and quiet as possible, avoiding later
(12:20):
day caffeine and late night alcohol, both of which can
disrupt sleep, and an hour before bed, make a wind
down routine that is darker and more soothing and screen free.
Add some anxiety reducing things to your day, like thirty
minutes of aerobic exercise five to ten minutes of slow
(12:43):
paced deep breathing, consider learning meditation and adding more structure
to your days. However, you do say this happens every summer,
and that means it could be the same issue I've mentioned,
as they do occur every summer, but it could also
(13:04):
mean it may be worth getting evaluated for summer seasonal
effective disorder. While it is more rare than in the wintertime,
it does occur and treatment would be really helpful. Treatment
could be in the form of psychotherapy or in the
form of medication if needed, or both. Hopefully one would
(13:26):
start with psychotherapy by someone familiar with treating mood and
anxiety disorders, so I would suggest an evaluation with a
psychologist or a psychiatrist to rule this in or rule
this out. The treatment for summer anxiety, like any form
of anxiety, depends on the severity of the symptoms and
(13:48):
individual circumstances. But here are some common approaches that may
be helpful. Various self care practices, so, for example, thirty
minutes of aerobic exercise done regularly three to four times
a week, maintaining a balanced diet, getting enough sleep, practicing
(14:09):
relaxation techniques like paced deep breathing, progressive muscle relaxation, meditation
or yoga, and engaging in activities that bring some joy
and relaxation to your time. Establishing a routine. Creating a
structured routine during the summer can provide a sense of
(14:31):
stability and reduce your anxiety. So setting specific times for
waking up, for meals, for exercise, and even for leisure
activities can help establish a more predictable pattern and provide
a sense of control, setting yourself some realistic expectations. It's
(14:52):
important to set this up for the summer, so avoid
comparing your plans or experiences to others and focus on
what brings you joy and fulfillment. Recognize that it's okay
to take breaks to relax and just enjoy down time
without feeling guilty that you're not doing something souped up
(15:14):
or socially exciting. Seeking support reaching out to friends and
family for support is very important and really helps with anxiety.
Talking about your feelings and your concerns with a trusted
person gives you more comfort and perspective. If needed, do
(15:35):
seek professional help from a therapist or counselor who can
give you more guidance and specialized strategies for managing anxiety.
Cognitive behavioral therapy, or CBT, is a great technique for
approaching anxiety disorders. It focuses on identifying and challenging negative
thought patterns and replacing them with more realistic and positive thoughts.
(16:00):
CBT can really help individuals develop coping mechanisms, manage their
anxious thoughts, and even build resilience, and in extreme cases,
medication can really be helpful. It can be prescribed to
help manage the specific symptoms of anxiety. Of course, you
(16:21):
do need a consultation with a psychiatrist to do this,
so you would want to get an evaluation and see
if medication is appropriate for you. It's important to remember
that everyone's experience with anxiety is unique and the effectiveness
of different treatments can vary, so consult with a professional
(16:41):
a mental health care provider, a psychologist, a psychiatrist who
can assess your specific situation and provide more personalized recommendations
for managing summer anxiety. Do you have a problem I
can help with? If so, email me at how Can
I Help? At senecawomen dot com. All centers remain anonymous
(17:03):
and listen every Friday to how can I help with me?
Doctor Gale Saltz
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