Don't Fall for These Two Mental Health Myths

Nearly all of us have been believing this myth for at least 20 years...

Suicide rates are the highest during the winter holidays.

Yes, that's a myth that roughly 80% of Americans have fallen for. This is according to a 2023 survey from the Annenberg Public Policy Center at the University of Pennsylvania's Annenberg School for Communication.

It doesn't help that the media has had a hand in perpetuating this belief...

The Annenberg survey found that – going back to 1999 – around 54% of news stories about suicide rates rising in winter promoted this myth.

Most folks tend to pick December as the month with the highest number of suicides (likely because of the high stress levels happening in the winter months).

But as popular as the misconception of linking the "winter blues" to suicide is, more people end their lives during the spring and summer than during the winter.

As for why that might be the case, well, there's no clear-cut answer. For example, some experts believe that increase inflammation (from things like allergies) can lead to or worsen depression.  

This "holiday suicide" misconception isn't the only seasonal mental health myth floating around, though...

Springtime Seasonal Affective Disorder

Now that we're seeing longer, sunnier days, warm weather, and plenty of opportunities to get outside, that all means a type of depression, seasonal affective disorder ("SAD"), is squashed for good, right?

Well, as it turns out, this disorder can persist into the spring, too.

About 10% of people who experience SAD do so in warmer months. Nicknamed "reverse SAD," common symptoms of this seasonal depression include trouble sleeping, anxiety, lack of interest in activities, and weight loss.

In a 2012 review of studies from 1979 to 2011, the National Institute of Mental Health found that suicide rates in the U.S. typically peak from late spring through the summer.

Researchers aren't sure of the exact cause of reverse SAD, but there are some likely factors associated with increases in depression during the spring.

One problem is a lack of sleep... The extra hours of sunlight in the spring and summer can cause our bodies to produce too much melatonin.

Melatonin is a hormone that promotes sleep and regulates our circadian rhythms – the body's 24-hour sleep/wake cycle. In the evening, when it's nearing time to sleep, the body increases its production of melatonin to make us drowsy. But when the sun doesn't go down until nearly 9 p.m., that light is keeping our bodies awake, making it harder to fall asleep.

A 2022 study found folks with insomnia are 70% more likely to think they have memory problems than folks without insomnia. This is what's known as "subjective memory" – or how you think about your memory.

Now, this may not sound like a big deal, but studies show that subjective memory impairment is associated with increased anxiety and depression...

Another big factor that can cause reverse SAD is the heat. A study published in JAMA Psychiatry last year looked at emergency-room visits from 2010 to 2019. Researchers found that the hotter the temperatures, the more emergency-room visits occurred for mental-health issues like stress, anxiety, and self-harm.

Experts aren't sure why outdoor heat can increase mental-health disorders. But one belief is that hotter temperatures increase our bodies' production of cortisol. Remember, cortisol is our stress hormone. So higher levels mean more stress.

But you don't have to spend your summer stressed out...

Battle Reverse SAD With These Two Tips

1. Prioritize sleep.

As the weather heats up, that creates a problem with the body's internal "thermostat," which can give rise to insomnia.

The hypothalamus is the region of your brain that secretes hormones that effectively lower your core body temperature and promote sleep. This thermostat relies on your circadian rhythm and cues from your environment.

Every person has a slightly different comfort range, but typically a room temperature between 60 and 68 degrees Fahrenheit is best for sleeping. Many studies link the body's temperature regulation with sleep patterns, which is why you become sleepy in cooler temperatures.

So turn down the thermostat before you go to bed. Consider turning on the ceiling fan to circulate the air. It won't lower the temperature of the room, but the air movement will help sweat evaporate from your skin, helping you cool down.

You can also use fans to help circulate air from an air conditioner, allowing you to reduce the settings on the unit and save on energy costs.

For more on how to protect your sleep into the summer months, check out my past issue of Retirement Millionaire. Or read it by trying a risk-free monthlong subscription.

2. Get moving (but pace yourself).

It's tough to convince yourself to exercise when it's scorching hot and/or humid outside. But exercise causes the body to produce and make use of a number of elements that are all associated with feeling good.

Dopamine is a neurotransmitter (a chemical messenger for neurons) that is made in the brain and is released when you're expecting a reward. Dopamine contributes to feelings of alertness, focus, motivation, and happiness. A flood of dopamine can even make you feel euphoric.

Research tells us that regular exercise can increase our dopamine levels. A 2014 study measured the blood levels of dopamine in 104 men aged 20 to 50 before and after three months of completing a daily one-hour yoga practice. A significant increase in dopamine was detected in the participants aged 20 to 39 after three months of yoga practice.

And if you're exercising outside, you'll see even greater mental-health benefits... One study out of the University of Wisconsin School of Medicine and Public Health found an inverse relationship between being in "green space" areas and symptoms of depression, anxiety, and stress. In other words, people who spent more time in gardens or parks reported fewer symptoms of mental-health issues.

There are some risks associated with exercising outside when it's hot, including heat exhaustion, heat stroke, and dehydration. But there are a few ways to keep yourself safe.

First, exercise during the cooler parts of the day – the morning or the evening. Slow your pace, like going for a walk instead of a jog. Make sure you're wearing lightweight and light-colored clothing. Also, always have cool water on hand. And on those really hot, humid summer days, keep your workout indoors.

If you're feeling down around this time of year, know that you're not alone.

Start with our steps to help you feel more comfortable, sleep better, and reduce your stress levels as the temperatures rise.

What We're Reading...

• Here's the Annenberg study on the "holiday-suicide myth."
• Something different: Fewer than 100 people in the world have this memory "superpower."

Here's to our health, wealth, and a great retirement,

Dr. David Eifrig and the Health & Wealth Bulletin Research Team
May 6, 2025