¿Por qué algunas personas experimentan ansiedad en verano?

Is summer anxiety real?

Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, explains that summer anxiety might be a sign of seasonal affective disorder (SAD) or 'reverse' SAD. Seasonal affective disorder is the term used to describe a change in the seasons that triggers ansiedad in people. This mostly occurs during late autumn/wintertime, and it is thought to be caused by a lack of light.

However, seasonal anxiety isn't just an issue during winter. Despite the warmer months being a happy time for many - school's out, the sun's shining, the BBQs are out, and the passports are in use - summertime sadness can take a real toll on mental health. While summer SAD isn't medically recognised or diagnosed, there are a number of reasons why someone might feel down or feel existing mental health conditions worsen during summer. It's important to investigate the possible causes to uncover why you might feel this way so you can seek help.

"People can develop anxiety for different reasons, but the main underlying core belief of any anxiety disorder is an exaggerated sense of vulnerability in the world," says Touroni.

When it comes to summertime anxiety specifically, this can be triggered by different factors, including:

• Increased temperatures.

• Added pressures to socialise.

• Fear of missing out.

• Holiday stress.

• Back to school/work worries.

"There are biological reasons why you might feel 'hot and bothered' in extreme temperatures. For example, changes in melatonin experienced in the summer months affect your daily circadian rhythms (sleep patterns), which can lead to trouble sleeping and, as a result, weakness and reduced mood," says Mental Health UK.

The heat in particular can have an effect on pre-existing anxiety, as rising temperatures can cause higher levels of cortisol - the primary stress hormone. In turn, this might lead to heart palpitations, náuseas, y fatiga.

They add that these symptoms of anxiety can feel similar to a ataque de pánico, which can make us more anxious when we notice them. Humidity can also cause symptoms of mareos y deshidratación.

Research has found that many find their anxiety worsens in the summer. An online poll conducted by Anxiety Centre found that 73% of respondents said they experience more anxiety symptoms during the warmer months¹.

"Summer anxiety and winter anxiety differ in the sense that the triggers might be different. However, the symptoms are likely to be the same," explains Touroni.

These symptoms include:

• Estado de ánimo bajo persistente.

• Low self-esteem.

• Lack of motivation.

• Becoming less sociable.

• Sentirse irritable.

• Loss of pleasure in things you previously enjoyed.

• Lágrimas.

• Becoming less active.

• Sleeping for longer periods of time (or struggling to sleep at all).

• Dificultad para concentrarse.

• Increased appetite.

As mentioned above, holidays can cause additional estrés over summer. While we tend to think of getaways as a time to switch off and relax, they definitely have the potential to make us anxious.

"If someone already struggles with anxiety, the pressures of organising a holiday and for everything to be 'just right' can trigger anxious thoughts and feelings. Likewise, some people struggle with going off the grid or taking time off, so the lack of distractions on holiday can actually be a trigger too," says Touroni.

The planning process for a holiday often includes booking accommodation, arranging travel, organising childcare, packing, and sorting out finances. All these combined can lead to feelings of stress and panic. Likewise, while you are on holiday, it's understandable that you may worry about what's going on back at home or feel agitated by the change to your daily routine.

Some tips for easing holiday anxiety include:

• Utilise your calendar to add some structure to your days.

• Budget beforehand.

• Address fears of travelling.

• Research the area before going.

• Have emergency contacts to hand at all times.

Fortunately, as draining as summer anxiety can be, there are ways of managing it.

Tourin's tips for managing summer anxiety:

Start your day off right

This might include short mindfulness meditation to relieve stress, some yoga, a prayer, ejercicios de respiración, or perhaps even a journaling activity. Beginning your day with some self-reflection and focusing on the moment can make your worries feel less significant.

Take part in grounding exercises

A quick grounding exercise can help bring you back into your senses. An example is to stop what you're doing and list five things you can hear, four things you can see, three things you can touch, two things you can smell, and one thing you can taste.

Establish an exercise routine

You don't need to be a gym fiend to benefit from exercise, and physical activity needn't be solely about getting hot and sweaty or building muscle. Regular exercise offers a range of mental benefits, as it ensures the release of endorphins in the body, helping to boost your mood and promote feelings of positivity. If weights and treadmills aren't your thing, a walk in the fresh air can do the world of good.

Create a self-soothing toolkit

In moments of intense anxiety - such as ataques de pánico - it's easy to become overwhelmed and develop feelings of not being able to cope. Therefore, it's a good idea to establish a personal 'toolkit' that you can refer back to. You should remember that, once you have this, it isn't going anywhere, and you will always have the skills and knowledge to challenge your anxiety.

Your 'toolkit' might include breathing exercises, activities for distraction, relaxing music, comfort foods, or having that one friend on speed dial who will listen to you.

If your anxiety has started to interfere with your daily life, your ability to perform everyday tasks, and your relationships, it's important to seek professional help. Don't wait until you feel worse!

Your GP is a good starting place, as they can signpost helpful resources, make referrals for counselling, and prescribe anti-anxiety medication if needed.

Other helpful resources are:

• Mind.

• Young Minds.

• Anxiety Care UK.

• British Association for Counselling and Psychotherapy (BACP).

• No More Panic.

• Samaritans.

1. Anxiety Centre online survey.