Did you know that you can get SAD in the summer? You may be familiar with the winter blues, but summer depression, although less common, is another way in which Seasonal Affective Disorder (SAD) can manifest itself with the changing of the temperatures and overall weather. SAD is a subtype of major depression that comes and goes with the seasons, and it may present as these short periods, typically 4-5 months, where you feel down or unlike yourself and are experiencing mood changes. The cause is still a topic of research, but as it relates to summer-pattern SAD, the increase in heat and humidity, experiencing longer days and shorter nights, and a reduction in melatonin levels may all be factors in the onset of depression.

Symptoms of summer-pattern SAD will usually develop as spring or summer approaches, with their severity increasing over time. Mood changes, as well as other depressive symptoms are normal, however they can become a significant source of distress that affects how you show up in your daily life and take care of your responsibilities. If your daily functioning is impaired due to these symptoms around the summer months, this may be a sign of summer SAD.

Signs and symptoms of summer-pattern SAD include:

  1. Changes in mood, behavior and energy levels – feeling sad or depressed most of the day for almost every day, having low energy, feelings of hopelessness, worthlessness or guilt, an increase in violent or aggressive behaviors
  2. Lack of interest – reduced interest or pleasure in activities you once enjoyed
  3. Increased agitation – persistent anxiety and irritability
  4. Diet changes – reduced appetite, unplanned weight loss
  5. Sleep changes – difficulty sleeping or insomnia, feeling restless or unable to relax, disrupted sleep patterns

Managing summer SAD involves a combination of lifestyle changes, therapeutic interventions, and, in some cases, medication, but it is best to consult with your doctor or primary care physician if you notice that these symptoms have been consistently occurring. Treatments for SAD involve light therapy, negative ion therapy, psychotherapy, medications and increasing vitamin D levels. However, there are strategies that may be beneficial to incorporate in your lifestyle to effectively manage your summer blues, especially as we are currently welcoming the warm weather.

  1. Identify triggers and plan ahead. Becoming more aware of what precedes your summer depression can help you stay one step ahead as you’re able to plan for combating the onset of symptoms before they present themselves. What becomes difficult for you in the summer? How can you better manage your responsibilities when you’re feeling low? What can help relieve some of your stressors?
  2. Limit sun exposure and keep cool. The heat plays a huge role in the development of summer SAD. Taking cool showers and using fans and air conditioning as much as you’re able can help lower your body temperature and allow you to feel more comfortable and at ease. You can also find places where you can visit to get cool and get out of the sun, especially during peak sunlight hours, such as the mall or your local library. And of course, don’t forget your sunscreen, sunglasses, water, and anything else you need to keep safe when outside! Carrying around a portable mini fan can help to keep your body cool as well.
  3. Better your sleep hygiene. Summer may feel like the season to stay out late and make the most out of the longer days, but if you experience summer SAD this may not be the best for your overall sleep health. Try to maintain a good sleep routine, involving going to bed and waking up at the same time every day when possible, avoiding naps, creating a dark, cool and quiet sleeping environment, and avoiding caffeine, nicotine and alcohol before bed.
  4. Find your new fun. Some activities might seem daunting to engage in during the summer so trying new activities that are indoors, that may be different from your usual, or that may be atypical for the summer months might be beneficial, such as visiting museums, doing puzzles, trying new recipes, doing virtual scavenger hunts or going to indoor play centers.
  5. Stay active. As always, engaging in good physical activity helps to relieve stress, and boosts mood and energy levels. Try to work out early in the morning or late evenings when it’s cooler or join an indoor class for the summer! You can also workout from home doing low impact exercises that allow your body to move moderately.

Summer SAD may be less common, but it still can negatively affect one’s day-to-day functioning. Being more aware of this helps to easily identify the symptoms when they occur and allows for time to develop appropriate management techniques. If you or someone you know is experiencing symptoms of summer SAD, it is always recommended to speak with your doctor first, but also know that Capital EAP is here to help. You can reach out to us at 518-465-3813 to meet with a mental health professional to discuss ways in which you can combat the summer blues.

By Nakisha Williams, MHC Intern