When we think of seasonal depression, we often imagine the “winter blues” that arise with shorter, darker days. However, a less common form of Seasonal Affective Disorder (SAD) occurs in the summer, often called “reverse SAD” or “summer SAD.” For those affected, the warmer months bring feelings of sadness, fatigue, and irritability instead of joy and relaxation. This article delves into the causes of summer SAD, its symptoms, and ways to manage its impact.
What Is Summer SAD?
Summer SAD is a type of depression occurring primarily during the warmer months, contrary to winter SAD, which arises with cooler weather. While both types of SAD fall under the criteria for Major Depressive Disorder with a seasonal pattern, summer SAD involves symptoms like irritability, loss of appetite, difficulty sleeping, and heightened anxiety. Those affected may feel out of place or overwhelmed, especially since summer is generally associated with happiness and relaxation.
Therapist Insight: “For people with summer SAD, the social expectation to feel energized and joyful in warm weather can increase stress. This form of depression may be less talked about, but it’s very real,” explains Dr. Michael Evans, a licensed therapist specializing in mood disorders.
Key Factors Contributing to Summer SAD
Understanding the causes of summer SAD can help those affected feel validated and less alone in their experiences. Several factors may contribute to summertime depression:
1. Increased Expectations and Social Pressure
Summer is often associated with vacations, outdoor activities, and social gatherings. For those experiencing summer SAD, the expectation to be active and cheerful can feel burdensome, especially if depressive symptoms make these activities difficult. Body image concerns can also intensify during the summer, with more revealing clothing and time spent at the beach or pool. This pressure to conform to societal expectations can exacerbate feelings of inadequacy and low self-esteem.
2. Sensitivity to Heat and Humidity
Those with mood disorders are often more sensitive to changes in weather, including heat and humidity. High temperatures can lead to physical discomfort, dehydration, and lethargy, making it challenging to stay motivated or engaged. Studies suggest that individuals with existing mental health conditions may experience worsened symptoms during extreme heat, which can make summer SAD particularly challenging in warmer climates.
Research Insight: Studies have shown that high temperatures and humidity can increase irritability and reduce concentration, contributing to mood instability (Source). For those already susceptible to SAD, summer’s heat can make daily functioning more challenging.
3. Financial and Family Pressures
Summer brings additional costs for families, including vacations, childcare, and recreational activities for children. For individuals managing summer SAD, financial stress and increased family obligations can exacerbate symptoms of anxiety and depression. The pressure to entertain children or participate in costly social events can create a cycle of stress and overwhelm, especially if depressive symptoms reduce energy or interest in these activities.
Recognizing the Symptoms of Summer SAD
While summer SAD shares some symptoms with its winter counterpart, certain signs are more pronounced during the warmer months. Here are some common symptoms to watch for:
- Insomnia and Sleep Disturbances: Unlike winter SAD, which is often associated with oversleeping, summer SAD may lead to difficulty falling or staying asleep due to increased sunlight and higher temperatures.
- Loss of Appetite and Weight Loss: Many people with summer SAD experience a decrease in appetite, leading to unintentional weight loss.
- Irritability and Agitation: Heat and social pressures may contribute to irritability, making it harder to enjoy social interactions or maintain patience.
- Increased Anxiety: Heightened anxiety can make it difficult to relax, especially if social gatherings or travel are expected.
- Feelings of Isolation: Since summer is associated with socializing, those with summer SAD may feel isolated, as they may be unable or unwilling to participate in typical seasonal activities.
These symptoms can affect daily life and overall well-being, making it essential to seek support and implement coping strategies.
Strategies for Coping with Summer SAD
While summer SAD can feel isolating, managing its symptoms is possible with the right tools and support. Here are practical strategies for finding relief and improving well-being during the summer months.
1. Establish a Summer-Friendly Routine
Creating a structured routine can provide stability and comfort during the warmer months. Emphasize indoor activities during peak heat hours, and try to schedule outings in the cooler mornings or evenings.
Routine Tips:
- Wake up at the same time each day, even on weekends, to maintain consistent sleep patterns.
- Incorporate quiet indoor activities, like reading or watching a movie, during high temperatures.
- Set aside daily time for relaxation, such as meditation, journaling, or listening to calming music.
2. Prioritize Self-Care and Hydration
Keeping cool and hydrated can reduce physical discomfort and prevent symptoms from worsening due to heat. Drink plenty of water throughout the day, take cool showers, and consider using fans or air conditioning.
Self-Care Tips:
- Keep a water bottle with you at all times to stay hydrated.
- Use cooling towels or take a cool shower to lower body temperature.
- Eat hydrating foods like fruits and vegetables, which can refresh and provide essential nutrients.
3. Reframe Summer Expectations
Challenge the idea that you need to be constantly social or active to enjoy summer. Embrace activities that align with your interests, such as visiting a museum, reading a book, or taking a nature walk in the early morning. Redefining summer on your terms can relieve pressure and make the season more manageable.
4. Seek Shade and Limit Sun Exposure
If high temperatures or sunlight contribute to discomfort, prioritize shade and limit exposure during peak hours. Wearing sunglasses, a hat, and sunscreen can also reduce the physical impact of sun exposure, helping you feel more comfortable when outdoors.
5. Consider Therapy and Professional Support
Therapy is an effective tool for managing summer SAD. Cognitive-Behavioral Therapy (CBT) can help individuals reframe negative thoughts and develop coping strategies for anxiety, irritability, or other distressing symptoms. For those experiencing significant impairment, consulting with a psychiatrist about medication options can provide additional support.
Therapist Insight: “Therapy can help individuals understand and reframe thoughts that exacerbate SAD symptoms. Finding a therapist skilled in seasonal depression can make a significant difference in learning how to cope during the warmer months,” says Dr. Evans.
When to Seek Help
If symptoms of summer SAD become overwhelming, interfere with daily functioning, or persist for multiple seasons, seeking support from a mental health professional can provide relief. Therapy, medication, or a combination of both can significantly improve well-being and help individuals find balance and joy, even during challenging seasons.
At CEREVITY.com, our licensed therapists specialize in seasonal depression and can offer strategies tailored to your unique needs. Whether through cognitive-behavioral therapy or practical coping techniques, our team is here to support you in finding relief and resilience.
Ready to take the next step? Visit our Get Started page to complete your self-assessment and connect with a therapist who understands your needs. For answers to common questions, check out our FAQ page.
