Summertime Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) doesn’t just occur in the fall or winter. It’s typically associated with those colder, darker months, but a lesser-known variant of SAD occurs during the summer months.

Often referred to as “summer SAD” or “reverse SAD,” this condition can be just as debilitating as its winter counterpart, affecting mood, behavior, and overall quality of life.

What is Summertime Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. While winter SAD is linked to a lack of sunlight, summer SAD occurs during the long, hot days of summer. Those affected by summer SAD experience mood changes and symptoms of depression at the same time each year, but in the opposite season to winter SAD.

Signs and symptoms

• Depression: Persistent feelings of sadness, hopelessness, and lack of interest in activities once enjoyed.
• Insomnia: Difficulty falling asleep or staying asleep, leading to fatigue and exhaustion.
• Agitation and anxiety: Increased irritability, restlessness, and anxiety.
• Appetite changes: Loss of appetite, often leading to weight loss.
• Difficulty concentrating: Trouble focusing, making decisions, or remembering details.
• Social withdrawal: Avoidance of social interactions and activities.
• Increased sensitivity to heat: Feeling overwhelmed or distressed by high temperatures.

Causes

The exact cause of summertime SAD is not fully understood, but several factors may contribute to its development.

Environmental factors like high temperatures and humidity levels can lead to physical discomfort and disruptions in sleep. Additionally, the longer daylight hours and changes in schedules during summer can disrupt daily routines and sleep patterns. And when our sleep is affected, mood changes often occur as a result.

Changes in melatonin and serotonin levels, which regulate mood and sleep, may play a role. Other biological factors, such as a genetic predisposition, may make you more likely to experience SAD. A family history of depression or other mood disorders may increase the risk of developing SAD.

Stress from changes in routine, body image concerns, or social pressures associated with summer activities can also contribute to summertime SAD.

How is SAD diagnosed?

Diagnosing summertime SAD involves a thorough evaluation by a healthcare professional. The diagnostic process typically includes a medical history. A physician will review your personal and family medical history to identify patterns of seasonal mood changes. They’ll also discuss and assess your symptoms, their severity, and their impact on daily life.

A thorough assessment includes a discussion of your mental health history, including any previous episodes of depression or other mood disorders. A primary care or mental health professional can determine if you meet the criteria for major depressive disorder with a seasonal pattern, as outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

Treating summertime SADness

Treatment for summertime SAD often involves a combination of approaches to alleviate symptoms and improve overall well-being.

Common treatment options include:

• Medication: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can help regulate mood and alleviate depressive symptoms.
• Cognitive Behavioral Therapy (CBT): A type of psychotherapy that helps individuals identify and change negative thought patterns and behaviors contributing to depression.
• Light therapy: Exposure to bright light, typically through a lightbox, can help regulate melatonin and serotonin levels. While more commonly used for winter SAD, it can be effective for some individuals with summer SAD.
• Lifestyle modifications: Establishing a consistent sleep routine, staying hydrated, and avoiding excessive heat can help manage symptoms.
• Stress management: Techniques such as mindfulness, meditation, and relaxation exercises can reduce stress and improve mood.

Five tips to ease your summertime SAD symptoms

1. Stay cool

Keeping your body cool is essential. Use air conditioning or fans to keep indoor temperatures comfortable. Take cool showers or baths to lower your body temperature. Lastly, find the shade outdoors, or keep blinds or curtains closed during the hottest part of the day to block out heat and use natural ventilation to cool the house.

2. Maintain a consistent sleep schedule

As discussed, sleep is a major factor in mood regulation. Try to adhere to a regular bedtime and wake-up time to regulate your sleep pattern. To stay cool, use lightweight bedding and keep the bedroom cool to promote better sleep.

Considering limiting your screen time or avoiding screens before bed to reduce exposure to blue light, which can disrupt sleep.

3. Stay hydrated and eat well

Your physical health impacts your mental health. Make sure to drink plenty of water throughout the day to stay hydrated and eat a balanced diet with plenty of fruits, vegetables, and lean proteins to support overall health and energy levels.

Lastly, limit your intake of caffeine and alcohol, which can dehydrate your body and disrupt sleep.

4. Physical activity

When possible and safe, engage in physical activity for thirty minutes a day. Exercise during the cooler parts of the day, such as early morning or late evening, to avoid the heat. Prioritize indoor activities like swimming, yoga, or gym workouts to stay active without exposure to the sun.

If you do exercise outdoors, wear lightweight, breathable clothing and apply sunscreen to protect against UV rays.

5. Make plans to relax and enjoy

Check in with yourself. Set aside time to practice mindfulness and meditation to reduce stress and improve mental clarity. Studies show that these practices can reduce anxiety and depression.

Next, engage in hobbies and activities that bring you joy and satisfaction, such as reading, painting, or listening to music. If you find you have little interest in doing things that once brought you joy, consider reaching out to a mental health professional.

Lastly, try to stay connected with friends and family through social activities, even if it means adapting to virtual or indoor gatherings to avoid the heat.

Overcoming summertime SAD

Summertime Seasonal Affective Disorder is a significant – and often overlooked – condition that can severely impact individuals during the summer months. Recognizing the signs and symptoms, understanding its causes, and seeking appropriate treatment can help manage and alleviate the effects of summer SAD.

If you or someone you know is struggling with symptoms of SAD, consider seeking professional support.