Seasonal affective disorder (SAD) affects about 5 percent of individuals in the US population. Most people associate SAD with winter, when the short, dark days and cold temperatures affect mood and mental health. Beyond 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 symptoms only in the spring and summer months. The SAD summer is unique in that it defies cultural expectations of growth happinessenergy and social activity during the warm and sunny months.
It can be confusing and isolating to experience its symptoms depression at a time when you expect a lighter and happier feeling. People with summer SAD often wonder what’s wrong with them, because at a time when everyone else seems to be.
What is Summer SAD?
Despite its prevalence, summer SAD is understudied. Some people who experience summer SAD may go undiagnosed for years.
SAD is not a stand-alone diagnosis. Rather, it is recognized as a subset of major depressive disorder characterized by changes in mood, sleep, appetiteenergy, concentrationand worldviews that significantly interfere with daily life.
What differentiates all types of SAD is the seasonal pattern, when symptoms occur predictably at the same time each year and resolve completely with the change of season. In summer SAD, symptoms appear in the spring or summer and go away in the fall or winter.
Some studies suggest that some symptoms of summer SAD appear to be unique compared to winter SAD (Wehr et al., 1991). While winter SAD involves extreme fatigue, to sleep overeating and overeating, summer SAD is the opposite: restlessness, general feelings of anxiety, sleep problems and poor appetite.
Why do people experience summer SAD?
There is no exact cause of summer SAD, but rather a combination of biological, environmental, psychological and social factors.
As with winter SAD, summer SAD appears to involve a natural breakdown of the body circadian rhythm along with significant changes in the hours of the day. In those with summer SAD, longer, hotter days and increased sun exposure make it harder to fall asleep and stay asleep. This can be seen as a mirror image of winter SAD, when the short, dark days can lead to low energy and excessive sleepiness.
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 normally enjoy the outdoors, the summer months can mean a long stretch of feeling indoors.
There are also psychological and social aspects that contribute to summer SAD. Mainstream culture tells you that summer is supposed to be the most exciting time of the year: vacations, beach days, outdoor concerts, and barbecues. For those struggling with summer SAD, the stark difference between expectations and reality can be overwhelming blameself-criticism, avoidance of hobbies and isolation. This vicious cycle of feeling worse and doing less can perpetuate depression.
What helps relieve summer SAD?
Fortunately, there are many methods that can help alleviate summer depression.
Maintain consistent routines. With significant changes in daylight hours and busy schedules, routines can easily be thrown off course, but the mind and body thrive in harmony. Anchor your day by following a regular sleep and wake schedule, eating at predictable times, and scheduling regular exercise.
Look for a cool, dark environment. While treatment for winter SAD involves intentionally increasing exposure to light, the intervention for summer SAD is the opposite: Regular exposure to dark, cool environments can reduce symptoms. If this is not possible at home, look for cinemas, public places with air conditioning or shaded areas on the beach.
Optimize your bedroom environment. Because sleep disturbances are a hallmark of summer SAD, efforts to improve sleep hygiene may help. The bedroom should be dark, quiet and cool. Accessories such as blackout curtains, an eye mask, or a box fan can create a more conducive environment for restful sleep.
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Change hobbies. If you tend to enjoy outdoor activities during the cooler months of the year, consider alternative or modified activities during the warmer months. When we have things on the calendar that we look forward to, we tend to feel better, and engaging in regular hobbies can lift our spirits. Plan at least two or three activities for yourself each week—they don’t have to be demanding, expensive, or complicated. For example, try a new coffee shop early in the morning, start a puzzle or go for a walk.
Consider therapy and/or medicine. If your symptoms are interfering with work, relationships, or daily life, or are causing you significant distress, consider getting help from a mental health professional. Treatments like cognitive behavior therapy (CBT) and acceptance and commitment therapy (ACT) can deepen your understanding of your thoughts, feelings, and behaviors and give you tools to cope with stress. Antidepressant Medication may also be helpful, especially when symptoms are severe.
Moving forward
Summer SAD can be a crippling and isolating experience because it comes at a time when the world around you is blooming. For some, just naming the fight feels like a relief.
If you feel like this article, consider seeing a mental health professional who can help you understand your seasonal patterns and create a plan for the coming months.
To find a therapist near you, visit Psychology today Therapy register.
