Spring has sprung, and with warmer temperatures, there often comes a change in our mental health—both negative and positive. It might be surprising to hear that for some people, sunshine can bring a sudden onset of discomfort and stress. Most of us, especially those who struggle with seasonal depression, welcome the longer days as they allow us to re-engage in social activities and connect with family and friends. However, longer days and more sunshine can be a significant source of stress for many individuals and families, especially those struggling with or supporting someone with bipolar disorder or with substance abuse issues.
A phenomenon called “spring mania” is common among those with bipolar disorder and is triggered by more sunshine, which can disrupt circadian (the body's internal clock) rhythms. Additionally, spring and summer often mean an increase in social gatherings, which can be a source of stress for those who are working through substance use issues. Social settings, alcohol, and substance consumption often go hand in hand, and there is an increase in both during the spring and summer months. The pressure to be social during the warmer months can be difficult for those of us who are more introverted, have social anxiety, or who struggle with setting and maintaining boundaries. So, how can we manage the increased pressures that come with longer days while still maintaining our mental health?
- Use a Calendar: Many of us struggle with overextending ourselves, so it can be helpful to put social activities into a physical calendar. Visually seeing all of your activities can help you manage your schedule during busier months and ensure that you are not burning yourself out. It can also be helpful to block certain days or times that are just for you.
- Spend Time Alone in Nature: During the summer months, there is an expectation to reconnect and socialize, which is great, but it’s equally important to spend time outdoors by yourself. Research shows that being in nature has a calming effect on the nervous system and is a great way to recharge your emotional battery. So, find a good book and a quiet spot on the beach and enjoy some time to yourself.
- Be Honest with Yourself: Self-reflect on boundaries you want to set during the summer months. Are you someone who overindulges in alcohol? Maybe you struggle to say no and often feel burnt out by August? Be honest with yourself. You can’t do the work if you don’t know where to start. Therapy can be a great place to reflect on your triggers and how you can start setting boundaries.
- Lean on Your Community: Once you’ve figured out your boundaries, lean on your loved ones for support. Maybe you need help staying sober during a wedding, or perhaps you want to practice saying “no” more without feeling the need to over-explain. Share with your loved ones what you are going through and ask for support where possible.
Summer is an excellent time of year to reconnect with friends, family, and the outdoors, but don’t forget to connect with yourself as well. Remember, you are not alone in your struggles, and there is no expectation that summer and sunshine mean an stress-free time for everyone. You got this & if not, reach out for help!
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