I’ve never lived anywhere else where when you walk outside in the summer you not only feel like you’ve stepped into a sauna, but you also want to change your shirt after walking from your car to your office (Tallahassee).

At the same time, I really can’t imagine living anywhere else. I’m not complaining so much as I’m pointing out that these 4-H days — hot, humid, foggy, and a hundred degrees — have a pretty powerful effect on people. These days seem to make people feel uneasy, what I call not just the summer blues, but the 4-H summer blues.

Let’s look at several different types of summer blues and what we can do about it.

GENERIC SUMMER BLUES

For some people, the heat simply wears them down and keeps them inside. The heat robs them of energy and motivation. Once inside, it’s very easy to become inactive, lethargic, and get a bit of cabin fever. You end up doing most of your exercise channel surfing.

Suggestions:

Get outside! Take the necessary precautions, just go outside.

Shopping malls, gyms, and theaters are air-conditioned. Go do something. How many replays can you watch, watching other people live while you’re wasting away?

REVERSE CHILDREN’S BLUES

Part of the problem with summer is that we have something behind in our culture. This is what I mean. When we were kids, we had the summer off, and even if we knew what we wanted to do, we didn’t have the money or the ability to do it. Now that we’re adults, we know more about what we want to do, we may have some discretionary income to spend, and we have to work all summer.

Suggestions:

What is one thing you always wanted to do as a child that you could do now, maybe just a little bit?

Do something childish. A water gun fight or a slip and slide in the front yard could be great.

BLUES TRANSITION

For some people, the beginning of summer brings with it a time of transition, like graduation or perhaps an impending move. Whatever it is, the transition implies the end of a phase of life and, with it, a possible sense of loss. While this may be called good stress, it is still stress. Transition also implies the beginning of another phase of life.

Suggestions:

Make room for the sadness that the end of a stage of life can bring.

Celebrate the achievements of the phase of life that is ending.

Make room for the excitement that a new phase of life can bring. What can you look forward to? What is something you can do now that you couldn’t do before?

HOLIDAY BLUES

For some people, the holidays can be the most stressful time of the year. Trying to rack up a year’s worth of leisure and live for a few days or two weeks can be exhausting.

Suggestions:

Think small, aim low, go slow. Shred the itinerary and have fun.

Consider vacationing at home. It can be incredibly relaxing. And cheap

POST-HOLIDAY BLUES

This is what psychologists call the “post-reinforcement pause.” What this means is a depression after many good things. Sometimes getting back into the same routine can be very difficult. This is even more difficult when you feel like you need a vacation from your vacation.

Suggestions:

Come back in time to give yourself at least one transition day between vacation and work.

Take several small vacations instead of one big one.

Make sure you have something else to look forward to after your vacation.

CHRONIC BLUES

Chronic sadness can be defined as general sadness or depression. Chronic sadness is experienced by people who already feel sad or depressed, and the summer heat seems to intensify the problem. Sometimes even well-meaning friends, in their efforts to cheer you up, can make you feel worse. If you recognize yourself in this category, try the suggestions I’ve already mentioned and make an appointment with your doctor and then a good therapist.

There is no shame in asking for help if you are feeling down; the only shame is not asking for help.

While summer is traditionally a time to relax and enjoy, this is not always the case for everyone. If you fall into any of the above categories, use these tips to cure the summer blues.