How to cope when Lana Del Ray’s “Summertime Sadness” feels all too real
Illustration by Holly Farndell
by Sonya Matejko
Summertime sadness isn’t just the name of a memorable song from sultry queen Lana Del Rey. It’s a real feeling, one that most likely affects someone in your life. Although many people struggle with depression during winter’s dark days, according to the National Institute of Health (NIH), some people are more likely to experience depressive symptoms during the summer months — something known as summer-pattern SAD or summer depression.
SAD (aka seasonal affective disorder) is a type of major depressive disorder (MDD) characterized by periods of depression during a few months of the year and then periods of a “normal” mood the rest of the year. And while it’s most known for occurring in winter, it can pop up in summer, too.
If it does, it can be frustrating and confusing to feel unlike yourself when everyone else seems to be feeling their best. With fewer people talking about it, it can also feel incredibly isolating. But know this: summertime sadness is a thing, and it’s a thing you can deal with.
So what do you do when Lana Del Rey’s “Summertime Sadness” takes a real-life hit on your psyche?
Why summertime sadness happens
Holly Farndell
The sun and schools are out. “Summer Fridays” are back on the books, and flights are booked. So why might some feel so dang off during summer? “The expectations that we feel excited and happy about the summertime may cause undue pressure on people, who may become more self-critical and down if they struggle during the summer,” explains Saba Harouni Lurie, LMFT and founder of Take Root Therapy.
Lurie also points to numerous research studies on how summer may affect some physiologically. She explains that some researchers believe heat and too much sun exposure cause sadness in summertime. “Others think people are responding to a change in their circadian rhythm due to the sun setting much later at night and rising earlier in the morning, and people being overwhelmed by the constancy and brightness of the sunlight.” Some studies, she says, even point to allergies as a contributor to summertime SAD.
Beyond our biological components, the stress of summer could compound and lead to summer sadness because schedules are changing and routines go out the window, explains Juliet Lam Kuehnle, a licensed clinical mental health counselor and the founder of Yep, I Go To Therapy.
How do you know if you have SAD?
We all know the “winter is coming” memes, but for some, that looming fear could be summer.
“You may feel a nervous anticipation or dread as summer approaches,” notes Kuehnle. “Sometimes, this is your heads-up that something is looming.” Once summer arrives, notice if you feel untethered with a lack of routine or structure. If you experience this anticipation constantly or depression recurs around this season, year after year, you may be experiencing SAD.
Lurie suggests looking out for symptoms of depression, including hopelessness, a lack of joy or pleasure (even in activities that used to be enjoyable), and profound feelings of sadness or despair. “And while this is true for anyone diagnosed with depression, people struggling with summertime SAD often present with more agitation, lack of appetite, insomnia, and difficulty sleeping,” Lurie adds.
Summer comes and goes, yes, but you don’t have to suffer every time it comes back. “If you know you’re prone to feeling more down or more angst during this season, plan ahead and develop coping methods to try and set yourself up for success,” says Kuehnle.
Just what the therapist ordered…
Coping strategies for summertime sadness
Holly Farndell
While summertime SAD receives less attention than its winter equivalent (and no conclusive evidence suggests the most effective treatment types), several coping methods could help you trade some of that sadness for happiness.
On making plans. Schedules run amuck, and invitations are everywhere in the summer. Kuehnle suggests maintaining a routine or structure even when schedules are disrupted to counter this. “Make plans that work for YOU: say no when you need to, make plans that attend to your needs, and be intentional about prioritizing self-care,” she says.
On curating your space. For some, the cause of summertime sadness is heat and challenges with sleep, so consider seeking cool spaces and engaging in activities to soothe and decrease your body temperature, offers Lurie. Creating darkness in your space in the evenings can also help. Think: bamboo sheets, cooling mattress covers, blackout curtains, or even putting window film on your windows if your home gets particularly warm.
On meeting your needs. Summertime is not the time to skimp on your needs. Continue to meet your physiological demands like getting enough sleep, moving your body, and nourishing yourself enough with a balanced diet, says Kuehnle. If the heat troubles you, perhaps you eat more cold foods (think: poke or gazpacho) and go to workouts that can cool you down after (think: gym with a cold plunge or yoga by the lake).
On tending to your senses. Summer can mess with your senses, so try to curate them to your liking. Lena Suarez-Angelino, a licensed clinical social worker and empowerment coach, suggests making playlists that help capture preferable feelings. Like creating playlists, Angelino also suggests finding scents that evoke ease. If you feel more like yourself in autumn or winter, you may opt for candles or oils that smell of things like cinnamon or balsam.
On seeking therapy. If your symptoms surface or worsen at the same time every year, consider seeking help. According to Lurie, working with a licensed therapist to address summertime SAD while challenging unhelpful thoughts may be the most beneficial for some. There are several online therapy options you can look into, as well as mental health apps to help you cope.
And while summer may be a difficult time, try not to isolate yourself. Social support could do wonders. Lurie suggests spending time with those whom you can authentically be yourself to help alleviate some feelings of depression.