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Depression
Understanding and Managing Summer SAD
Examining the causes and symptoms of summer-pattern seasonal affective disorder.
Posted May 17, 2024 Reviewed by Ray Parker
Key points
- Many people look forward to summer; the season brings low moods and other troubling symptoms for some.
- Summer SAD is a major depressive disorder with a seasonal pattern.
- Managing symptoms and seeking help when they become overwhelming is vital to conquering summer SAD.
Summer is a time of year most people associate with vacations, family get-togethers, swimming, picnics, warm evenings, and good times. While most people look forward with excitement and anticipation to the joys of summer, for some, the season is marred by the troubling symptoms of seasonal affective disorder (SAD). If you are among those who suffer from symptoms of summer SAD, the long, lazy days of summer can be challenging to get through.
Most of us have heard of seasonal affective disorder and seasonal depression and associate it with the long winter months when reduced levels and quality of sunlight can negatively impact sufferers in many ways and result in troubling symptoms like low moods, cravings for comfort foods, and lethargy. A minority of sufferers with more severe symptoms can experience a deep, debilitating depression. These symptoms lift as the sun returns in the spring.
Just as those who suffer from winter-pattern SAD find relief from their symptoms with the change of the season, a far less common but just as serious though lesser-known and understood form of seasonal affective disorder, summer SAD approaches.
Shining a Light on Summer-Pattern SAD
Summer SAD is real, and just like winter-pattern SAD, it is a major depressive disorder with a seasonal pattern. Summer SAD symptoms appear from the late spring to early summer, persisting through the summer months, and declining as the temperatures drop in the fall.
Less common, less known, and lesser researched, the symptoms of summer-pattern SAD differ from winter-pattern SAD and include changes in appetite resulting in weight loss, increased anxiety, irritability, and trouble sleeping. Those who struggle with more intense and severe symptoms experience significant distress and interruptions to daily routines. They struggle to manage their daily life tasks and responsibilities and are at increased risk of violent behaviors and increased ideation of self-harm suicide.
Contributing Factors of Summer SAD
From soaring temperatures and humidity (a 2016 study links rising ambient temperatures to reduced emotional well-being) to high pollen counts, the rise of seasonal allergies negatively impacting moods, and disruptions in daily life and social interactions that the summer brings. Summer-pattern SAD is also linked to a decrease in melatonin, which can adversely impact sleep patterns.
Added Social Pressure
Add to these factors, those struggling with symptoms during the summer months may also feel a sense of lowered self-esteem due to body image issues. For many people, socializing at the beach or around a pool can be very distressing. Add to this the physical discomforts many people experience in extreme heat and are uncomfortable and self-conscious in lighter, more revealing clothing. Increased socializing is often accompanied by a rise in financial stress due to the cost of travel and social activities.
Understanding and Managing Summer-Pattern SAD
It is important that we stay tuned into how we are feeling. Our symptoms, including negative thoughts, low moods, sleep struggles, and our loss of interest or ability to manage our life tasks and responsibilities, are troubling symptoms that need to be addressed with compassion, self-care, and seeking help when they become unmanageable. If you struggle with symptoms of summer-pattern SAD, take care and take action.
7 Strategies to Help Combat Summer SAD
1. Stay cool: Think strategically about how you can stay cool and comfortable, especially during days of extreme heat.
2. Know your limits: Decline invitations to events where you know you will be uncomfortable. Know your limits, and manage your exposure to situations, events, and settings where you will feel uncomfortable and stressed. Socializing during the evening may be less stressful and distressing, as temperatures tend to drop when the sun goes down.
3. Create a schedule that works for you: Schedule your life maintenance tasks and set routines for yourself. This can help manage anxiety and equip you to deal with disruptions and challenges.
4. Prioritize sleep: Practice good sleep hygiene, which includes winding down and limiting your exposure to screens in the hours before bedtime. Sleep is where we relax and repair from the wear and tear of the day, so prioritizing sleep is key to our well-being.
5. Eat well: Even if you have no interest in heating during the hot summer months, do your best to eat a balanced, nutrient-rich, healthy diet.
6. Stay active and proactive: If you find it too hot to exercise outdoors, join a gym or go for a brisk walk when the sun goes down. Be proactive. Make plans to get together with people who love and support you. Think of settings where you will be comfortable and where you can enjoy spending time with others.
7. Seek help: Pay attention to your symptoms. If you feel especially down in the summer, acknowledge those feelings and seek medical help. Support and help, including medication and evidence-based psychotherapy such as cognitive behavior therapy, can help you cope with summer SAD.
