How to limit the after-effects of a disappointing summer

While much of Europe sweltered in one heatwave after another, large swathes of Northern Scandinavia endured one of the worst summers on record. In Trondheim, the weather has been grey and rainy, while some neighbouring areas recorded more than twice the average rainfall in July.

How might a disappointing summer affect our mental well-being as we head into winter? We asked an expert.

“A cold and wet summer will not usually cause mental health problems in itself,” says Hans M. Nordahl, Dr. philos. and Professor of Medical Behavioural Sciences at NTNU. “Research shows that, on average, the direct effect of the weather on our mood is relatively small, although there are considerable individual differences. Many people feel disappointed that summer was so cold and wet because it placed restrictions on what they could do and forced them to change their plans.”

They didn’t get the break they needed

What often matters most is how the weather affects our behaviour:

“We get outdoors less, are less physically active, meet fewer people and perhaps don’t get the change of scene and experiences we had expected. We tend to spend more time at home, are less active and experience less variety.”

Hans M. Nordahl, Professor of Medical Behavioural Sciences at NTNU. Photo: Kai T. Dragland SHOW MORE

Some people may therefore start the autumn with less energy and a feeling that they never got the break they needed.

“If this continues, with reduced activity and social withdrawal as daylight also decreases, the effects can last longer,” says Nordahl. “But a bad summer does not automatically mean a bad winter. Autumn provides new opportunities to make up for what we missed during the summer.”

Read also: Digital pets can benefit health

Don’t dwell on the idea that summer was ‘ruined’

What can we do to counteract the effects as we head into autumn?

“As we head in autumn, the most important thing we can do is to actively compensate for what the summer didn’t give us: daylight, activity, social contact, relaxation and positive experiences. For example, you can:

• get outside in daylight every day, even when it’s cloudy,
• plan physical activity rather than waiting until you feel motivated,
• maintain social contact and make specific plans with other people,
• schedule short breaks, day trips or other small outings throughout the autumn,
• give yourself something specific to look forward to, such as a weekend away, a concert, dinner or a personal project,
• and find alternatives that aren’t dependent on the weather.”

The professor says it is also important to avoid dwelling on the idea that the summer was “ruined”. Allowing your well-being to depend on the weather, or repeatedly ruminating on the summer you feel you missed out on, can keep the disappointment alive. It is more helpful to acknowledge the disappointment while directing your attention towards what you can do rectify the situation.

Read also: Feeling lonely? Try a walk in the great outdoors

Under the weather

Does a bad summer affect people with mental health difficulties more than others?

“This is a more complex question. It probably can, but not necessarily for everyone. People who are already struggling with depression, sleep problems, loneliness, anxiety or prolonged stress may have less energy to maintain their activity levels and social contact when the weather creates additional obstacles.

“If the weather has an isolating effect, as the pandemic did, then a bad summer can exacerbate existing symptoms or make it more difficult to recover.

“The difference comes down to people having different starting points and levels of strain. At the same time, we should be careful not to portray people with mental health difficulties as a homogeneous group. Sensitivity to the weather also varies considerably among them, and many are relatively unaffected,” says Nordahl.

“For most people without mental health difficulties, the reaction will primarily be temporary disappointment, lower energy levels or the feeling of starting the autumn ‘on the back foot’. If low mood, loss of interest or lack of energy lasts for more than a couple of weeks and affects everyday functioning, you should talk to someone and consider whether you need help.”

If you (or someone you know) are feeling depressed or are struggling with mental health, there are services available to help you out. Contact your GP (‘fastlege’) or a public health nurse (‘helsesykepleier’). If you need someone to talk there are also 24-hour helplines:

Mental Helse: 116 123
Kirkens SOS: 22 40 00 40

References:

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056

de Bloom, J., Kompier, M., Geurts, S., de Weerth, C., Taris, T., & Sonnentag, S. (2009). Do we recover from vacation? Meta-analysis of vacation effects on health and well-being. Journal of Occupational Health, 51(1), 13–25. https://doi.org/10.1539/joh.K8004

Denissen, J. J. A., Butalid, L., Penke, L., & van Aken, M. A. G. (2008). The effects of weather on daily mood: A multilevel approach. Emotion, 8(5), 662–667. https://doi.org/10.1037/a0013497

Klimstra, T. A., Frijns, T., Keijsers, L., Denissen, J. J. A., Raaijmakers, Q. A. W., van Aken, M. A. G., Koot, H. M., van Lier, P. A. C., & Meeus, W. H. J. (2011). Come rain or come shine: Individual differences in how weather affects mood.Emotion, 11(6), 1495–1499. https://doi.org/10.1037/a0024649