Summer Doldrums? “Reverse” SAD (or summer-pattern Seasonal Affective Disorder) is a Real Thing
We tend to associate Seasonal Affective Disorder (SAD) with depressive symptoms that occur during winter. But did you know there’s a summer version of SAD? Whether you experience a general sense of feeling “off” during the summer months or fully meet criteria for Major Depressive Disorder (with seasonal pattern), summer SAD can be every bit as disruptive and distressing as the so-called “winter blues.”
Symptoms follow a pattern of increased intensity during the summer months followed by relief in the Fall, and may include:
Depressed mood
Changes in appetite
Irritability
Heightened anxiety
Insomnia
Lack of interest in activities
Difficulty managing daily tasks
In extreme cases, aggression and violence
According to the National Institute of Mental Health (NIMH), longer daylight hours, shorter nights, and high temperatures can add to worsening sleep quality and lead to depression.
Whereas people with winter SAD produce too much melatonin (a natural hormone that regulates the sleep-wake cycle), people with summer SAD may have reduced levels. Complicating matters, overstimulation from increased light, noise, smells, and other sensory input may increase stress levels and result in difficulty regulating emotions.
Tips for Navigating Summer SAD
Keep your sleep routine as consistent as possible
Use light-blocking curtains, blinds, and white noise apps to decrease sensory input
Practice self-soothing strategies to reduce overstimulation
Beware the FOMO – it's okay to take time for rest when you need it
Keep cool and stay hydrated
Stay connected with trustworthy friends and loved ones
If symptoms become overwhelming, seek professional help
Above all, be kind and gentle with yourself. It’s tempting to think that you should be more energized and excited than you are – after all, summer is heavily billed as the season of barbecues, beach reading, and leisurely vacations. Take care not to internalize these messages. Summer SAD is a legitimate response to seasonal changes that can be managed by asking for help and making necessary adjustments.
Virginia Warner, LCPC
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.)
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder