Summer is packed with outdoor adventures and creative indoor ways to beat the heat. But if you have seasonal affective disorder (SAD) or even a simple case of the summertime blues, summer fun can feel elusive. Fortunately, practicing gratitude can help boost your mood throughout the year. Below, explore ways to help summer depression through gratitude.
What is gratitude?
Gratitude is both a feeling and a conscious choice. When something excellent happens to you, especially out of the blue, feelings of gratitude will naturally arise. But you can learn to channel those feelings at any time simply by tuning into all the good around you. It’s easy to get so caught up in our busy lives (not to mention doomscrolling!) that we don’t notice the small good things that happen daily. Practicing gratitude involves taking the time to see and appreciate those things. Over time, the conscious choice to practice gratitude will become second nature, ultimately boosting your mood and promoting positivity in your life.
How to help summer depression with gratitude practices
If you have trouble quieting your mind, practicing gratitude can take some getting used to. And not all gratitude practices are right for everyone. Try some of the activities below to see which resonates with you. Your practice will naturally grow as you tune in to what works for you.
Start a gratitude journal
A gratitude journal can help you learn to see the little things right in front of you. If you also do other types of journaling, consider buying a separate journal or starting a new document on your computer just for gratitude. This will make it easier to quickly read back through your gratitude entries when you’re feeling low.
Each night, take a few minutes to review your day. Write down at least two good things that happened. They could be as big as “I got a raise” or as small as “I saw a pretty rainbow.” It counts as long as it makes you smile, even for a moment.
Go for a walk
Spending time in nature can be incredibly uplifting. But you can still gain many of the same benefits in the concrete jungle. Throughout your walk, purposefully draw your attention to your surroundings. How does the ground feel under your feet? What do the leaves on the trees look like? Can you smell flowers blooming, the neighbors’ dinner cooking, or the first signs of rain? Simply noticing what’s around you can help boost gratitude and uplift your spirits.
Write a letter
Sit down with a pen and paper and create a handwritten letter to someone you love. This can be a romantic partner, a friend, a relative, or even someone you knew long ago. Explain in detail what you love about that person and how they have improved your life for the better. Whether you mail the letter, keep it, or even burn it is up to you. The point is to express how another person has touched your heart.
Express thanks
Get into the habit of thanking people for the small gestures they make. Maybe someone held the door or picked up an item you dropped. Perhaps the local coffee shop barista put a little extra whipped cream on your coffee, or you got a baker’s dozen cookies. Most people utter a quick thank you in these situations as they rush off to their next destination. But you will feel more gratitude and a rush of positivity if you slow down, look the person in the eyes, and express your sincere thanks.
Learn mindfulness
Mindfulness is the art of simply being in the present moment without allowing your thoughts to drift into the past or future. So many times, we go through life on autopilot, barely noticing even much-anticipated events as they unfold. When you slow down and allow yourself to take stock of the world around you, it will be far easier to notice all the good that exists.
If you’re new to mindfulness, starting with a basic meditation is generally easiest. Block out just 15 minutes every day. Sit in a comfortable position and turn your attention to your breath. Breathe slowly and rhythmically, focusing on each inhalation and exhalation. At first, your mind will wander all over the place, and that’s okay. As each new thought comes, allow it to float by without judgment. Then, return your attention to your breath.
As you get better at focusing on your breath and allowing your thoughts to pass freely, you can start taking your mindfulness practice with you throughout the day. Whenever you feel overwhelmed, sad, anxious, or any other negative emotion, return your focus to your breathing. Then, turn your attention outward, noting what you can see, hear, touch, smell, and taste.
Over time, this will start to feel entirely natural. You’ll focus less on negative thoughts and more on the promise each new moment brings. It will increase your gratitude, hope, and other positive emotions.
How to help summer depression: Seeking help
Of course, like anything else, gratitude is simply a tool. On its own, it won’t fix a severe case of SAD or any other mental health challenges. If you’ve begun incorporating gratitude practices but you’re still battling the blues, it’s worth reaching out for help. SAD, summertime sadness, and other forms of depression have many causes, and they often require professional intervention. Regardless of what other steps you might take on your journey toward healing, gratitude can continue to play a pivotal role in your overall mental well-being.