Seasonal affective disorder (SAD) affects about 5 percent of the US population. Many people associate SAD with winter, when the short, dark days and cold temperatures affect mood and mental health. Beyond the clinical diagnosis, it is common or even culturally expected to experience at least some degree of mood or energy changes during the winter months.
However, about 10 percent of people with SAD experience their symptoms only in the spring and summer months. Summer SAD is unique because it goes against a growing cultural expectation happinessenergy and social activity in the warmer, brighter months.
Experiencing symptoms can be disorienting and isolating depression when you expect to feel lighter and more cheerful. People with summer SAD often wonder what happened to them for struggling so much when others seem to be thriving.
What is Summer SAD?
Despite its prevalence, summer SAD is poorly studied. Some people who experience summer SAD may go undiagnosed for years.
SAD is not a stand-alone diagnosis. Rather, it is recognized as a subtype of major depressive disorder characterized by depression, sleep, and mood changes. appetiteenergy, concentrationand a worldview that significantly interferes with daily life.
What distinguishes all types of SAD is a seasonal pattern, with symptoms appearing at the same time each year and completely resolving with the change of season. Summer SAD symptoms appear in the spring or summer and disappear in the fall or winter.
Some studies suggest that some symptoms of summer SAD are distinct compared to winter SAD (Wehr et al., 1991). Winter SAD includes extreme fatigue, to sleep too much and overeating, summer SAD reversed: restlessness, general feelings of agitation, sleep disturbances and poor appetite.
Why do people experience summer SAD?
There is no specific cause of summer SAD, instead a mix of biological, environmental, psychological, and social factors.
As with winter SAD, summer SAD involves disturbances in the body’s natural functioning circadian rhythm along with significant changes in daylight hours. In summer SAD sufferers, longer, hotter days and more sun exposure make it harder to fall asleep and stay asleep. These short, dark days can be thought of as a mirror image of winter SAD, which can lead to low energy and too much sleep.
High temperatures can also play a role. Heat exposure can cause symptoms that mimic depression, including fatigue, irritability, and loss of appetite. For those who are sensitive to heat, or those who generally enjoy outdoor activities, the summer months can mean staying indoors for long periods of time.
There are also psychological and social aspects that contribute to summer SAD. Mainstream culture tells you that summer is supposed to be the happiest time of the year: vacations, beach days, outdoor concerts, and barbecues. For those struggling with summer SAD, the stark contrast between expectations and reality can be a trigger guiltself-criticism, avoidance of hobbies and isolation. This vicious cycle of feeling bad and doing less can perpetuate depression.
What can help relieve summer SAD?
Fortunately, there are many approaches that can help reduce summer depression.
Maintain regular routines. Along with significant changes in daylight hours and busy schedules, routines can easily be thrown off course, but the mind and body thrive on consistency. Schedule your day by keeping wake-up and wake-up times consistent, eating at predictable times, and regular exercise.
Look for cool, dark environments. While treatment for winter SAD involves deliberately increasing exposure to light, the intervention for summer SAD is the opposite: regular exposure to a dark, cool environment can help reduce symptoms. If this is not possible at home, seek exposure in cinemas, air-conditioned public spaces or shady coastal areas.
Optimize the environment in your bedroom. Since sleep disturbances are a hallmark of summer SAD, trying to improve sleep hygiene can help. The bedroom should be dark, quiet and cool. Devices such as blackout curtains, an eye mask, or a box fan can create a more comfortable space for restful sleep.
Basic Readings on Depression
Change your hobbies. If you enjoy outdoor hobbies during the cooler times of the year, consider alternative or modified activities during the warmer months. When we have things to look forward to on the calendar, we feel better, and engaging in a regular hobby can lift our spirits. Schedule at least two or three workouts for yourself each week—they don’t have to be time-consuming, expensive, or complicated. For example, try a new coffee shop, start a puzzle, or go for a walk first thing in the morning.
Think about it therapy and/or drug. If your symptoms interfere with work, relationships, or daily life, or cause serious concern, consider seeking help from a mental health professional. treatments like cognitive behavior therapy (CBT) and acceptance and commitment therapy (ACT) can help deepen your understanding of your thoughts, feelings, and behaviors and give you tools to cope. stress. Antidepressant Medication can also be helpful, especially if symptoms are severe.
Moving forward
Summer SAD can be a crippling and isolating experience that can make it difficult for you to come at a time when the world around you seems to be thriving. For some, just naming the struggle seems like a relief.
If you feel the same way in this article, consult a mental health professional who can help you understand your seasonal patterns and plan for the coming months.
Visit to find a therapist near you Psychology today Therapy Handbook.
