SAD vs. Holiday Blues: How To Beat The Winter Slump
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- Опубліковано 19 гру 2023
- This video will help you understand the differences between the holiday blues and SAD, learn about the two types of SAD, and discover the possible causes and interventions for this seasonal mood disorder. Dr. Marks breaks down the science behind serotonin, sunlight, and melatonin, shedding light on how they relate to SAD. If you've ever wondered about the connection between mood and the changing seasons, this video offers valuable insights.
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References
Less SERT in spring and summer
Berger M, Gray JA, Roth BL. The expanded biology of serotonin. Annu Rev Med. 2009;60:355-66. doi: 10.1146/annurev.med.60.042307.110802. PMID: 19630576; PMCID: PMC5864293.
Light Therapy Inhibits SERT
Harrison SJ, Tyrer AE, Levitan RD, Xu X, Houle S, Wilson AA, Nobrega JN, Rusjan PM, Meyer JH. Light therapy and serotonin transporter binding in the anterior cingulate and prefrontal cortex. Acta Psychiatr Scand. 2015 Nov;132(5):379-88. doi: 10.1111/acps.12424. Epub 2015 Apr 17. PMID: 25891484; PMCID: PMC4942271.
Vitamin D3 vs D2
Radicioni, M., Caverzasio, C., Rovati, S. et al. Comparative Bioavailability Study of a New Vitamin D3 Orodispersible Film Versus a Marketed Oral Solution in Healthy Volunteers. Clin Drug Investig 42, 151-161 (2022). doi.org/10.1007/s40261-021-01...
Yang D, Gouaux E. Illumination of serotonin transporter mechanism and role of the allosteric site. Sci Adv. 2021 Dec 3;7(49):eabl3857. doi: 10.1126/sciadv.abl3857. Epub 2021 Dec 1. PMID: 34851672; PMCID: PMC8635421.
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I recently watched the Grinch for the first time, and it struck a chord with me. The Grinch hated Christmas because he was raised in an orphanage and saw families coming together during the holidays, surrounded by loved ones-something he never experienced. It got me thinking about people around the world who may be going through similar emotions.
Sometimes, the holiday season can bring a mix of emotions, especially for those of us who may not have the same joyful experiences as others. You're not alone, and your feelings are valid. Wishing you strength and warmth during this holiday season 💙🎄.
I agree. I think when family relationships are strained or perhaps there's been betrayal trauma, then holidays lose meaning. Because we are wired for connection and when those connections are disrupted and not in the best place, it is heart breaking. People feel more disconnected and their trauma is triggered. There's nothing more excruciating for human beings than being not connected with those they love. Thank you for sharing your beautiful insights. Wishing you many blessings and peace, regards Neseret.
Right? I know these aren't official terms, but they seem like an interplay of of circadian disorders & bonding disorders. I hope that official sources will be able to rethink them & present them this way one day
I love how you explain things so thoroughly. It’s extremely helpful.
Thank you so much for touching on spring/summer seasonal depression! I always struggle with depression during those seasons but haven’t heard much about it from other mental health professionals
Same, and what she described is pretty accurate for how I feel too, mid May when it's very obvious the daylight is longer it starts for me, and it doesn't usually let up until mid October. Earlier if the temps cool off faster but with climate change the Falls where I live have been warmer so it can be late October until I feel relief.
Living in California doesn’t help me either🙃 It was literally one of the hottest summers this year and temps were still in the high 80°’s until November!
@@AstralAustin That must be really rough. How much variation do you get in daylight being closer to the equator? I'm on the east coast of Canada so the longer sunny days mess with me, there's a few weeks where the sun doesn't go down till almost 9pm and comes up at 430am and it's just gross 🤮
What really sucks about SADS is finally having a break from college and my brain saying hey you know what would be a great use of your new found free time? Sleeping!!! Please I just want to do things again
That's really tough. Of course you want to LIVE and enjoy your life. Time is the most valuable thing we have.
Fatigue use to be one of my biggest concerns. I was exhausted most of the time. I slept 12-13 hours per say and still felt tired. I also missed 2/3rds of my daughter's life - literally and figuratively slept through it. I was so sick. That had a tremendous impact on her mental health. It was a nightmare.
Now, I have abundant energy and have never felt better. There are lots of simple things you can do to gain back your energy. What types of things have you tried so far that have helped.
Are you interested to learn more about how to gain back your energy? I share my story and a holistic approach to gaining control of your mental health on my UA-cam channel.
200mg Rhodiola rosea extract standardised to 3% rosavin/1% salidroside, taken everyday from the autumn equinox til the spring equinox, has worked for me for years.
Could you do a follow-up on this regarding ADHD/ASD individuals?
One of those who deals with both. The tldr is SAD is tied into the changing of seasons, where holiday blues are directly related to the holiday itself. I typically am pretty reclusive in November and December, trying to not to spread my low mood but also not trying to offset anxiety (stores are more packed, feels more chaotic, people are shorter fused...). Looking forward to getting this long weekend over with, and the rest of the world settling back into 'normal'
Edit: also have that upswing in spring that causes me to go somewhere in the low hypomanic range. Something about the warmth, the return of foliage... Every year. Wish it could last all year.
Thank you so much for the explanation on SERT how serotonin re-uptake happens. Also loved the info on vit D3 vs D2. I watch all your videos because of how effectively and concisely you communicate.
The fact that your videos are so thorough and so extremely well explained makes them very helpful for your viewers. Thank you for all you do.
This is the best explanation I have ever heard. Thank you so much!
I struggled this year during this Christmas season, I'm glad its over, its a relief and today especially, its over and i don't work today thankfully, i worked the weekend it just was all too much, going to rest today
Good morning Doctor
Dr Marks, today my vit D levels came back and it was 7!!! ng/L. Dr said it was the lowest she had seen and i didn't even know I had any deficiency! It explains a lot. Ty for mentioning it in the vid.
As an Aussie/ southern hemispherian, SAD is definitely not same as holiday blues. I definitely get both. Yay.
The fact winter/spring SAD framed as negatives really shows how the captialistic productivity 24/7 grindset refuses to acknowledge natural yearly cycles that humans have been part of for millenia
But if a person is experiencing SAD and it's negatively impacting their functioning, or they don't feel like themselves during these periods then wouldn't that be a negative for them? Don't get me wrong I think late game capitalism is f*cking us royally, but as someone who's semi retired experiencing SAD, I don't like it, and it has nothing to do with my output under capitalism and everything to do with not feeling good, that's why it's a negative for me, and why having it framed as such feels correct to me. Did you mean something different tho? Because I fully agree that the trappings of capitalism make almost all mental health issues worse.
@@mindymac_does_stuff Agreed. We have become a culture of perpetual distraction and masking (work being a socially accepted form of addiction) among many others. Work can be a contributor to good mental health or it can be draining and disastrous.
That said, there are multiple factors that influence a person's mental health. Light and circadian rhythm is one but there are a myriad of things that can be contributing such as simple lifestyle factors.
What types of treatments have you tried to cope with SAD? Also, how is retirement going? That is also a huge life transition. Do you still have some work/hobby for yourself?
Very nicely explained Doctor 😊 Love your videos. So informative❤
I accidentally fixed my yearly S.A.D. symptoms this year by taking psychedelic mushrooms 😂
I woke up the next morning feeling good and have been back to normal for the last week!
Hope it lasts thru the winter!
There are a thousand paths to healing but psychedelic mushrooms wouldn't be on top of my list. lol Have you explored other lifestyle interventions to help you cope?
@@NeseretBemient You’re absolutely right, I should clarify, I’m sorry.
It was an offhand comment that I didn’t think twice about like a dummy.
My day to day MDD is under excellent control normally with Auvelity (wonderful replacement for my previous lexapro, which already worked ok-ish).
The S.A.D. symptoms come back during the winter, regardless though.
I usually just sort of sleep/power/power sleep my way thru that period every year.
This year an old friend called up a group for a hangout and we each had 1g chocolate squares together for a little fun (Hadn’t done it in many years).
The next morning, I noticed the “depression fog” was completely gone. I was initially surprised but then remembered “oh right, that’s a thing being studied.”
I guess it works for me for this scenario, at least for the last couple weeks.
Caveat emptor for sure.
No one recommends it for people with history of psychosis as an example.
I know mental illness shouldn’t be commented on so carelessly and I briefly lost sight of that so thank you for bringing it up ❤
Dr. Marks, you’re explanations are so helpful. This is the third consecutive Holiday Season that I don’t have my wife. She passed in 2021. Loneliness…
🥺💔
Sorry for your loss. That's really hard.
Fantastic video, Dr. Marks. And I appreciate the physiology lesson, too. Thank you.
Get better sleep. Winter light is shorter and weaker. Your indoor lighting and the backlit screens you look at can mess with your sleep. So can the dry indoor air. And colds/flu. So...be smart, be proactive, and don't think that everything is in your head. Because it isn't.
Great advice. Thank you for sharing. As well, proper diet and exercise can make a huge difference.
The way you explain these complicated topics, makes it so easy to visualize and understand the mechanism of actions of serotonin in the brain. Thank you for making such entertaining and educational videos
I watch your videos from the island of Syros, Greece, I love how you explain the mental health issues, thank you so much!
Working in retail for me isn't helping the blues either. Lol! I hate winter. I have both holiday blues and winter depression. Thanks to my neurodivergent brain.
Have you considered other options for work?
@@NeseretBemient I've struggled to find work that doesn't ruin my mental health. It's disabling.
I think this is a great video. I'll use this for my psychoeducation group this weekend.
Hello!
Happy holidays, love your being on you tube. Your educational. Your motivational. And Have a lovely personality. I've learned so much from you. MANY THANKS ! Please mention antidepressants ad ons, as a example Abilify. Have a great day ! Jl
I'm depressed in all seasons but for me, it is not Winter it's worst in. All my real life friends moved away and I have been unsuccessful in making meaningful friendships. I'm just bad in it
I know this as well, but for me it's been years of just wishing that Thanksgiving and Christmas didn't exist. It brings out the worst in people, at times when it should be joyous.
Same. I work from home, I don't have any friends and have been struggling for some time now trying to get just to baseline. The holidays don't help when it seems like I should be happy, but I'm not.
I'm depressed in all seasons as well. But for me it's harder to cope this time of the year because I have to be with my relatives and my mom. I feel sad just by being in her presence. I don't wanna be sad anymore. I wish she would stop trying to hurt me, and manipulate me and ridiculing me
@am_2395 Sending hugs 🫂. I also know what this feels like. My mother and brother are constantly fighting no matter the day and it's extremely annoying and frustrating to deal with. I'm deciding if I want yo spend Xmas with them or just stay home this year 😔
I'm depressed all year round. The holiday season is so much worse, mostly because the anniversaries of the deaths of my mother, brother, and my father are all in the time period of Nov 3 thru Dec 18. I get so much worse until about Jan.5. So, for about 2 months, I put myself in exile. Don't talk to anyone, go out of the house, see anyone. I just can't celebrate the holidays, where you're expected to be all happy-happy/joy-joy, and I'm the opposite of that. I go back to my normal depressive state in January. I also broke my back and can barely walk rn. So, that, and the pain, have made this season unbearable. Living with a narc doesn't help, either. Thanks. ❤
Hi Dr Tracey, never got to truly thank you for all your hard work and for sharing with us all these information
So well explained. Thank you! In my case I often crash after pushing myself through the holidays. This year a routine cbc showed anemia which probably caused my fatigue.
Have you considered there maybe additional nutritional deficiencies impacting your health? Also, do you use food as medicine? The most powerful intervention I found for my mental health and to have abundant energy was a change in my diet. I share my story and how I put antidepressant induced bipolar disorder in to remission on my channel.
Fatigue use to be one of my biggest concerns. I was exhausted most of the time. Now, I have abundant energy and have never felt better. There are lots of simple things you can do to gain back your energy. What types of things have you tried so far that have helped.
Are you interested to learn more about how to gain back your energy?
Thank YOU for saying summer depression, everyone thinks I’m crazy because summer time brings me down
When I was a young teen, I felt like I would get seasonal affective disorder in summertime with a loss of appetite and anxiety. But as I became an adult, I noticed that every winter I would get those same symptoms, usually tied to worrying about some disease I might have. When spring would come, I’d feel practically normal. These days I’m on an SSRI and I don’t get the same type of seasonal anxiety. In fact, when I tried to stop my meds a couple times, I had some of my worst bouts of anxiety in the spring and summer. I’m Zoloft for life now
Did you taper slowly and safely? As well, your response could have been part of a withdrawal response or too fast a taper. Psychiatric conditions do not have to be for life. I was able to put antidepressant induced bipolar disorder into remission after 13 years of battling with it. I followed a holistic lifestyle interventions and I share my story on UA-cam. I just don't want people to think that their conditions are incurable or dependency on medication for life is the only solution.
I’m wondering if you can do a video on how all the seasons affect bipolar disorder
I suffered from antidepressant induced bipolar disorder for 13 years and the seasons were a factor for sure. I also have put the condition into remission using simple lifestyle strategies. I share my story and what allowed me to heal on my UA-cam channel. I was also a psychiatric RN for over 17 years and have witnessed so many clients struggle with this issues.
Marking the passing of time is a little melancholy at the best of times. Also having to spend time with people you don’t like is stressful. The pressure of having to be upbeat adds to it. Not to mention the memories of past holiday season trauma is the poop icing on the manure cake.
It's definitely challenging. You hit it in the nail. I wonder where the pressure to be upbeat comes from? Is it yourself or other people putting pressure? Society? Combination all thereof? Also, what to do to improve your experience in the future. What has helped in the past make it less so? Thank you for sharing.
Merry Christmas Dr. Marks thank you
I work hard to leave the European winter to maintain my mental health
Great plan! Can you take me with you? lol
Yaas a new vid! happy holidays Dr 🫶🏽
Thank you again Dr. Tracey. I love that your videos are so thorough and so simple. I've never heard the Musical Chairs metaphor before but I'm definitely using it from now on
Thanks Danielle! Definitely use that one. That was a fun game back in the day 😊
@@DrTraceyMarks and still is if you have the right adults who can be kids for 5 minutes 🤣
Many thanks, this helps me understand more about myself
Merry Christmas Dr marks ✨️🎄✨️ hope you have a awesome day and a excellent 2024🎉
Oh. Sometimes I feel sad at Christmas specifically seeing empty chairs where family members once sat, and wishing I had a spouse sitting next to me. Between that and lack of sun I start feeling sad & lonely, and I assumed that was Seasonal Affective Disorder
That's really tough. It could also be just normal grieving. It's understandable and a normal reaction to feel sad under those circumstances. Allow yourself to surrender to those feelings. They're not pathology. Self care is essential. Take good care of yourself and practice compassion.
Thank you my beautiful Tracey❤
Thank you so incredibly much
Such an interesting video. ❤
Great vid
I do well on vitamin d3 and a light box. My depression is at it's worst November through March. Exercise helps too, but I don't really enjoy indoor exercise.
You're a star 🌟 Doctor
I have sad and SAD. I can't stand the way people talking about the holidays. That makes me mad. The annoyed part goes away after new years but the SAD sticks until about late April or May. I've even taken my sunlamp to work when I had to work until the sun was gone because I could not get through those last few hours.
I type comments while I watch and was about to ask about which vit D. I had to take an Rx for D2 and was told to take an OTC when the script ran out.
What other interventions have you tried besides the light therapy? That is a significant period of time to be depressed. Are you open to exploring other options to feel better?
@@NeseretBemient I've been dealing with depression since college. I likely was having issues before I left home but didn't have time or the convenience to look at it or notice it.
My meds have been changed here and there and I've been pretty stable for years now. Recently started using a Cpap and it is amazing how much just getting good sleep will help. I was laid off and wasn't even upset. It was a bright sun shiny day and since they didn't wait until the end of the day, I got to go out and enjoy that sun lol
The SAD itself depends on the sun. In Seattle it would last longer. In Colorado I didn't really have issues (especially working from home) due to the 360ish sunny days (we also had south facing windows). In Texas, with our north facing windows, overcast days are harder to get out of bed than others.
Thanks doctor 🇮🇳
Get a Happy Light its legit !!!! Light box it improves in few days symptoms.
Hottest Doc in UA-cam Period.
Such a great video. I've tried searching for a wakeup light (alarm) that is 10000 lux and can't find it. Would be amazing to have! ❤
I have a "dawn simulator" and it works amazing! I don't think it is 10,000 lux but it still works great. It's something to try.
I love your natural hair!
The more I study how mania & depression work (thank you so much Dr. Marks), the more I kinda wish they were classified as circadian rhythm disorders in the DSM. I wonder if we'll get to a point where we have enough evidence to officially do that
❤ excellent
I get sad reactive to sad things but if I think to deeply about those intake questions. It's depression. You should think about doing a video about praising and why it matters in a dream office. Such as racing thoughts compared to obsessive thoughts. Feeling sad because your mom died vs being depressed all day every day regardless. Drs seem to pay way to much attention to those 8 intake questions and don't seem to spend enough time talking to us now.
I meant to say Drs office not dream office but editing on this phone is amazingly difficult.
Being sad because your mom died is a normal human reaction. So is grieving. The average doctor's office visit is 7.5 minutes. They don't have time to delve in to anything that is meaningful in that short a time. Narrative medicine is a lot art - that is allowing people to tell their stories. Giving them the time and attention to feel seen, heard, and appreciated. That takes valuable time and mindfulness and a lost virtue to our doctors. Not necessarily because they are bad but work in a system that often trains and forces them to practice terrible manners.
@@NeseretBemient real facts. I actually just got in with an office who takes 11 appointments to determine a diagnosis which covers mdd, ADHD, bipolar, etc. this should be interesting needless to say.
I don’t like holidays either it’s more common then you think
Can you please do a video on false memory ocd. I would really appreciate it
I've heard early spring has higher suicide rates..is that from SAD getting the best of people but they don't make it to the new season or just that ppl want to do it when the surrounding is nicer? (I live in the mountains and know many end it in the parks because they want to be w nature)
You might get enough energy in the spring to actually go through with it. At the worst part of depression you are often too tired.
This is also when people with bipolar disorder experience hypomania and mania. One third to half of people diagnosed with bipolar will die by suicide. And I agree with @Lilycat5 that people will have more energy in to Spring to execute a plan whereas in the fall and winter they maybe too depressed to do anything.
what about atypicals like Agomelatine?
Hi, I'm from the Philippines. I really want to visit doctors like you but I don't know what or how to explain how or what i really feel. Like i want to express every single thing i feel. It's like my brain is going to explode with all these thoughts inside. Voices, situations, feeling guilty for every single thing,regrets are kicking me hard. Feeling so empty. Sometimes i want to cry but i couldn't. Please tell me what to do.😭😭
is 2-3 hours a day in natural light enough during winter?
November through My is the worst.
Hi doctor Tracey I am from South Africa... I am using clonazepam medication for my panic attacks and anxiety.... Is it safe to use rescue medication over the counter herbal tablets?
How long have you been taking Clonazepam? Long term benzo use can be detrimental. Also what other things have you explored besides medication to help your anxiety and panic attacks? Are you willing to explore other options?
Can you have both disorders?
Do any supplements work? Suggestions
Get tested, there's always the chance you could be deficient in a vitamin or mineral or other nutrients
😮
Sert is likely stored back and serves as a catalyst to dream lucidity or stimulus.
Doesn't always happen so well while one is completely exhausted from energy depletion due to excessive physical activity in the nature of their own day.
Interesting information Dr.Tracy. I. Have long-standing, chronic bi-polar depression. Like any mood disorder,mit can wax and wane, but Lamotrigine keeps my mood very stable. I love Christmas….as long as I don’t have to celebrate it. I don’t get sad, or depressed, or anxious, or anything like that. For me, at least 3 significant trauma related events happened during that time. So I think, on some level, it’s jus too triggering for me. I still enjoy looking at lights, and Christmas plays, and seeing every one all dressed up. I still go to my sister’s house f-
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i hate the holidays. i am wheelchair bound. no one in my family will make it to where i can get in their homes. and wont come to my acessible home. but they WILL complain and talk bad about me, for not coming. I'm damned if i do and damned if i don't. i do have treatment resistant depression. they know this. so at holidaysit gets really bad. i see on soc media how much joy n happiness they all have. I'm stuck alone with my pets. I'm not asking for sympathy it just sucks, and in my situation, is not fare. hey MERRY CHRISTMAS EVERYONE. PLEASE REMEMBER THE REAL REASON, FOR THE SEASON...
I am sorry that your family does not include you.
People lie on social media.They only show the fun parts.
I'm sorry to hear about your family situation. That's really tough and you're allowed to have your feelings about it. It's normal to grieve and miss those connections. What about connecting over video, it is not the same as in person but could help. It's an idea.
Also, when you say "treatment resistant depression" - what types of thing have you tried in the past? There are a thousand paths to healing and I am open to sharing some of those.
I have a UA-cam channel where I hare a holistic approach to healing. I was a psychiatric RN for over 17 years and have also had my own journey with mental health.
Are you open to exploring different avenues of healing?
How often do you see your patients with unipolar seasonal affective disorder?
Omg..
🙏🌲✨
February is the worst 😒
I have been told that Vitamin D should be taken with Vitamin K for better synthesis.
Did our circadian rhythm always run on a 24 hour clock?
Our circadian rhythm follows the rhythm of the sun.
social phobia is killing me day by day im in highschool now and i havent had a single day without fear
High school can be such a terrible place. What do you think is contributing to the way you feel? Are there things that are happening in that setting that are making it difficult for you? What types of support have you received? Also have you considered distance learning?
hi madam, thanks for replying i'm so happy that someone cared. i hope you have some knowledge about what I'm going through and that you can help me
actually i had a friend for 5 years from the middle school to the high school, i was thinking about her every minute especially when we started to highschool. and i didn't notice until we end our friendship that i had something like obsession(i didn't know that a term 'obsession' even exists) with her i couldn't let any girl talk to her or i would get so jealous and try to remind her that she belongs to me. i just didn't want to be lonely a single second and iwas scared she would leave me i noticed that her love and caring and all our friendship started to change especially to the ends of the first year from highschool, she started to get along with a girl from our class and she founded her better than me. that girl jus was hating me for no reason and i hated her because i thought she's trying to ruin our friendship and take my friend from me. in the holiday summer i decided to make a drama to bring my friend back. we started the second year and our friendship ended. and my terrible life starts here , here I'm facing myself i hope you read this so you'll ask me what happened then and i 'll get a sign to continue@@NeseretBemient
@@jstdntcare I don’t see your comment. It’s not on this thread.
i actually wrote to you about my problems and hoped you would understand me and help me but my comment didn't show up😔 @@NeseretBemient
She is a beautiful woman
This video should have been called Vitamin D: the good the bad the ugly 😁
she’s so fine
Holidays blues are the worst
مرحبا لا يستحق أن تعبدي مخلوق ضعيف يموت لم يخلقكي فقط خالقك يستحق أن تعبديه وحده لا شريك له من فضلكي تعرفي على الاسلام الحياة قصيرة تنتهي في أي وقت ونعود لربنا ليحاسبنا اني ناصح لكي أمين وشكرا
I am deeply disappointed that a licensed mental health professional such as yourself continues to promote and support BetterHelp. It's an awful organization.
Why is that? I don't know much about BetterHelp. Isn't that a network of therapists?
🙉🙊🙈You, remind me of the importance of the knowledge of self. Having imperical knowledge is definitely the social fabric that holds us together in difficult times(emotional,physical, psychologically.) As you were saying, being that you observe and gracefully so how the condition's, curcumstance's, & mental illnesses we face in our society are fear based. Thus your teaching of such truths' turns away from fear ("in ignorance") to the edification of our mind. Thank you I personally have loved most of the videos.. Sort of like how the approximation error theory is defined as accuracy instead of the approximation error theroy being used to describe statistical comparisons about accuracy in reference to a broader ideal. Staying tuned.. . .💙💛🤍
I wish you were my doctor Ive had this illness for 30 years, I'm only give the term of the illness but not the workings of it.
Mam i feel like i am so anxious and not so confident about my partners looks a very judgemental about them i feel like i am having negative thoughts about her looks or any other thing then i do overthink about it to stop but eventually i dont find any solution about this and this make me suffered loosing my partner she broke up with me because of this by thinking that i dont like her about her looks do you have any solution to stop all this overthinking and negativity about someone's looks or particularly there face please respond i really need help
Wow, so I've had the Summer type for at least the last 10 years, I've told my psychologist and my doctor how I feel and no one has tagged it as SAD. I feel so validated because I always felt doubly yucky complaining about summer agitation when every person I know can't get enough of the 'long days, sunshine and heat'! Its not helpful when people tell you you're crazy for not liking summer when you already feel crazy AF 🫠