It’s common to get the “winter blues” when the temperature drops, there’s less sunlight, and days become gloomy. But what happens when the sun shines bright, and you still feel depressed? That’s known as summer depression or summer-onset seasonal affective disorder (SAD).

While it’s less common and less well-known than winter depression, summer SAD is very real and affects a large number of people, especially those who already experience mood or attention deficit disorders.

This article will break down summer SAD and give practical steps to help you identify and manage it.

Understanding Summer Seasonal Depression

Summer seasonal affective disorder (SAD) is a type of depression that happens during the summer months. While both forms are linked to seasonal changes and have some common symptoms, they manifest differently.

Summer SAD typically causes the usual depression symptoms: persistent sadness, hopelessness and pessimism, irritability, feelings of guilt, decreased interest or pleasure in hobbies and activities, etc. In addition to these symptoms, people with summer SAD may also experience:

  • Insomnia
  • Anxiety
  • Agitation
  • Poor appetite and associated weight loss
  • Restlessness and agitation
  • Tendency to act more aggressively than usual

Symptoms of Summer Seasonal Depression

These are the main symptoms of summer SAD.

Common Physical Symptoms:

  • Insomnia
  • Weight loss
  • Poor appetite
  • Fatigue despite adequate sleep

Common Emotional Symptoms:

  • Irritability
  • Anxiety
  • Agitation
  • Increased libido
  • Difficulty concentrating
  • Loss of interest in activities you once enjoyed

Differences Compared to Winter SAD Symptoms

While both experience similar symptoms, Summer SAD differentiates by:

  • Disrupted Sleep Patterns: Summer SAD usually causes insomnia, while people with winter SAD tend to oversleep.
  • Appetite Changes: Summer SAD usually causes poor appetite and weight loss, while people with winter SAD typically eat more and gain weight.
  • Fluctuating Energy Levels: Summer SAD usually causes fatigue and restlessness, while winter SAD is more associated with low energy and lethargy.

Causes and Triggers of Summer Seasonal Depression

While the exact causes are not fully understood, several factors and triggers have been identified.

Increased Heat and Humidity

One of the primary triggers of summer SAD is the increased heat and humidity characteristic of the season. High temperatures can cause discomfort and irritability, leading to feelings of depression and anxiety in some people. 

Likewise, hot and humid weather can disrupt sleep patterns, leading to insomnia or poor sleep quality, which can exacerbate depressive symptoms.

Disruption of Routines (e.g., Vacations, School Breaks)

Summer often brings significant changes in routine, such as vacations and school breaks, which can disrupt the stability many rely on for mental balance. The lack of structure and regular activities can lead to feelings of aimlessness and anxiety in some people.

Furthermore, increased social activities and obligations during the summer can overwhelm some people, leading to stress and isolation.

Body Image Issues and Social Pressures

An increased focus on body image during the summer, with more skin-revealing clothing and societal pressures, can lead to anxiety and depression. Seeing others enjoying summer activities can lead to feelings of inadequacy or loneliness for those who are struggling.

Longer Daylight Hours

The extended daylight hours can interfere with the body’s circadian rhythms, affecting sleep and mood. Some individuals may be sensitive to increased sunlight, affecting mood and energy levels.

In addition, sunlight affects serotonin levels in the brain, impacting mood and emotional stability. Some people may have an adverse reaction to increased sunlight exposure.

Diagnosis and Treatment

Receiving a summer SAD diagnosis requires that you talk to a healthcare provider or a mental health specialist about your feelings and symptoms. 

The criteria to diagnose seasonal depression include experiencing:

  • Depression symptoms or specific SAD symptoms.
  • Depression symptoms for two consecutive years. However, keep in mind that not everyone vulnerable to SAD has SAD symptoms every year.
  • Depression symptoms during specific seasons more frequently than during the rest of the year.

Accurate diagnosis is vital for developing an effective treatment plan tailored to your specific needs, so if you sense you have more frequent episodes of depression during summer, talk to a healthcare provider.

How Is Summer SAD Treated?

Once you have a summer SAD diagnosis, your healthcare provider will help you develop a treatment plan. Unfortunately, according to the National Institute of Mental Health, there are currently no specific treatments for summer SAD.

While winter SAD treatments involve light therapy to mimic the effects of sunshine, vitamin D supplements, psychotherapy, and medication, summer SAD has no specific treatment and involves only general psychotherapy and potentially antidepressant medication.

  • Psychotherapy: Cognitive-behavioral therapy (CBT) is a highly effective treatment for summer SAD. CBT helps patients identify and change negative thought patterns and behaviors that contribute to depression. Through regular sessions with a therapist, individuals learn coping strategies, stress management techniques, and ways to handle triggers specific to summer SAD.
  • Antidepressant Medication: In some cases, antidepressant medications may be prescribed to manage summer SAD. Selective serotonin reuptake inhibitors (SSRIs) or other antidepressants can help balance neurotransmitters in the brain, alleviating symptoms of depression and anxiety.

If your provider determines you have summer SAD, they will determine the appropriate medication and dosage and monitor any side effects or further adjustments needed.

Coping Strategies for Summer SAD

To manage summer seasonal depression, consider the following strategies:

  • Maintain a Cool Environment: Use fans, and air conditioning, or take cool showers to stay comfortable.
  • Establish a Routine: Stick to a consistent daily schedule to maintain stability.
  • Prioritize Sleep: Create a sleep-friendly environment and follow good sleep hygiene practices.
  • Stay Hydrated: Drink plenty of water and eat a balanced diet.
  • Manage Social Obligations: Set boundaries and prioritize self-care.
  • Seek Professional Help: If symptoms persist, consult a mental health professional for support and potential treatment options.

Understanding the triggers and implementing strategies to mitigate them can help manage and alleviate the symptoms of summer seasonal depression.

Manage Summer Seasonal Affective Disorder

Summer SAD has the potential to affect anyone but tends to affect people who already have mood or attention deficit disorders. By prioritizing self-care, maintaining a balanced lifestyle, and seeking support when needed, individuals can empower themselves to cope better with the challenges of summer-onset seasonal affective disorder. 

If you find yourself struggling with seasonal depression or any form of mental health concern, consider reaching out to a healthcare professional or therapist. With the right strategies and support, you can navigate the summer months with greater resilience and positivity.