Summer Seasonal Affective Disorder

As the days get longer and the warmth of summer surrounds us, it's easy to assume that everyone is feeling the joys of sunshine and outdoor adventures. For some, summer is a time of excitement, energy, and joy. But what if you’ve noticed that the bright days and sunny skies aren’t lifting your spirits? What if, despite all the social media posts about summer fun, you’re feeling more exhausted, irritable, or disconnected than ever? It might be that you’re experiencing something known as Summer Seasonal Affective Disorder (SAD)—a form of depression that can occur during the warmer months.

While most people are familiar with Seasonal Affective Disorder in the winter months, where shorter days and darker skies seem to cause a dip in mood, the summer version of SAD is just as real and can be just as hard to navigate. If you’ve been struggling with your mental health during the summer, please know that you are not alone, and it’s okay to seek support. In this post, I’ll break down what Summer SAD is, its potential causes, and ways to manage and heal through the season, all while using an empowering, compassionate, and evidence-based approach.

What is Summer Seasonal Affective Disorder?

Summer SAD, much like its winter counterpart, is a type of depression that follows a seasonal pattern. Though it’s less common than winter SAD, it affects many people each year. Symptoms can begin in the late spring or early summer and tend to peak in the middle of the season. They can continue for several months, and the cycle often ends with the start of fall.

If you’re experiencing Summer SAD, you may notice these signs:

• Mood changes: Feeling sad, hopeless, or overwhelmed more often than usual, despite the bright sunshine around you.

• Sleep disturbances: Sleeping too much or experiencing insomnia, which can leave you feeling drained and out of sync.

• Low energy: Summer should be energizing, but instead, you may feel physically fatigued and mentally foggy.

• Social withdrawal: Even though social gatherings seem like they should be fun, you may find yourself isolating or avoiding social situations.

• Irritability: The heat, noise, and busyness of summer can feel overwhelming, leading to a shorter temper or a sense of being on edge.

• Appetite changes: Just like winter SAD, Summer SAD can affect your appetite, with some people finding themselves eating more or less than usual.

If these symptoms sound familiar, it’s important to know that you’re not weak or doing something “wrong.” You’re not failing to enjoy the season. Summer SAD is a valid and real condition, and there are ways to heal through it.

What Causes Summer Seasonal Affective Disorder?

The exact cause of Summer SAD is still being studied, but several factors may contribute to the development of the condition. These can include:

1. Increased Heat and Humidity

While some people thrive in the summer heat, others find it exhausting and debilitating. The physical discomfort of excessive heat and humidity can lead to fatigue and irritability, which can negatively impact mental health. The body’s struggle to regulate temperature can cause additional stress, and this physical discomfort can make it harder to enjoy the things that typically bring joy in the summer.

2. Disruption of Sleep Patterns

With longer daylight hours, many people experience changes in their sleep schedule during the summer. For some, the extra light can disrupt their sleep cycle, causing difficulty falling asleep or staying asleep through the night. Sleep is vital for emotional regulation, and a lack of restful sleep can contribute to feelings of depression or irritability.

3. Social Pressure and Expectations

Summer often comes with societal pressure to be social, active, and outgoing, especially in Portland when we have such short summers. With so many events, vacations, and social gatherings, you might feel like you should be out enjoying yourself. However, this pressure can lead to feelings of inadequacy, self-criticism, and anxiety if you don’t feel up to these activities. The mismatch between your energy levels and external expectations can exacerbate feelings of isolation or disappointment.

4. Biological and Psychological Factors

Just like with winter SAD, there may be a biological component that triggers Summer SAD in some individuals. Disruptions in circadian rhythms, serotonin levels, or melatonin production can impact mood and overall well-being. Additionally, if you have a history of trauma or pre-existing mental health conditions, the added stressors of summer can cause your mental health to worsen.

5. Changes in Routine

For many, summer marks a shift in routine. Children are off school, work schedules change, and daily patterns may look different. This disruption in routine can feel destabilizing, especially for those who find comfort in structure. The lack of routine or control over your environment can leave you feeling disconnected or overwhelmed.

Why Summer SAD Isn’t Talked About as Much

There’s a cultural tendency to glorify summer—the idea that everyone should be enjoying the sunshine and having fun. This “summer hype” can create feelings of shame or confusion for those who experience Summer SAD. If you’re struggling while others seem to be thriving, it may feel isolating or invalidating. But the truth is that mental health does not adhere to a strict seasonal calendar, and it’s okay if summer is difficult for you.

What’s more, mental health care often focuses more on winter depression, and the lack of conversation around Summer SAD can leave those who experience it feeling misunderstood or unsupported. You may even feel as though you should push through it and just “enjoy the summer,” but this can make things worse. Acknowledging your feelings is the first step toward healing.

Coping Strategies for Summer SAD

While the warmer months can feel challenging, there are several strategies you can implement to help you feel more balanced and supported during this time. Remember that these suggestions are here to empower you and give you tools to navigate this season with more grace.

1. Prioritize Sleep Hygiene

Sleep is crucial to emotional regulation and mental health. To improve your sleep quality, try creating a calming nighttime routine that promotes relaxation. Dim the lights in your home as the evening progresses, avoid excessive screen time before bed, and keep your bedroom cool and comfortable. Consider investing in blackout curtains if the longer daylight hours are interfering with your sleep.

2. Maintain a Routine

While summer might feel like an invitation to throw your schedule out the window, maintaining some semblance of routine can help you feel grounded. Establishing regular wake-up times, meal schedules, and exercise routines can provide structure and predictability, which can be particularly comforting when everything around you seems chaotic.

3. Engage in Mindfulness and Self-Compassion

Mindfulness is an incredibly helpful tool when navigating Seasonal Affective Disorder. It allows you to stay present and compassionate with yourself when you notice feelings of sadness or overwhelm. Self-compassion is about recognizing that it’s okay to not feel okay and to offer yourself the same kindness you would offer to a friend. Practices such as deep breathing, body scans, or meditation can help you stay grounded in the moment.

4. Limit Social Media and External Pressure

The pressure to enjoy the summer and keep up with others can be overwhelming. It’s okay to take breaks from social media and remind yourself that everyone’s experiences are unique. Instead of comparing your life to curated online images, focus on your own needs and self-care. Disconnecting from external expectations can help you reclaim your peace.

5. Stay Active in a Way That Feels Good

While summer can bring physical fatigue, gentle movement like walking, swimming, or stretching can help improve mood and energy levels. Exercise boosts serotonin, which can help reduce feelings of depression. You don’t need to push yourself into intense workouts; simple movement can help regulate your nervous system and bring balance to your day.

6. Consider Therapy and Support Groups

If you find that your symptoms are persistent and impacting your daily life, it might be helpful to seek professional support. Working with a therapist can provide a safe space to explore the root causes of your Summer SAD and develop coping strategies tailored to your specific needs. If therapy feels intimidating, support groups can also be a great way to connect with others who understand what you’re going through.

7. Practice Gratitude

It may sound counter intuitive when you’re feeling down, but practicing gratitude can help shift your perspective and bring some balance to your emotional state. Try writing down three things you’re grateful for each day, no matter how small they seem. This simple practice can help train your brain to notice the positive things, even when you’re feeling low.

A Path Forward

It’s important to remember that while Summer SAD can be challenging, it’s also something that can be worked through. By recognizing the signs, understanding the potential causes, and implementing practical strategies, you can empower yourself to heal and feel more balanced through the season.

If you’re finding yourself struggling with Summer SAD, it’s okay to seek support. You don’t have to go through it alone, and there’s no shame in asking for help. Whether through therapy, self-compassion, or simple lifestyle changes, you are worthy of the care and support that will help you through this time.

At Introspective Collective, we specialize in helping individuals navigate all aspects of mental health, including depression, anxiety, and seasonal affective disorder, regardless of the season. If you’re feeling stuck or overwhelmed, we invite you to reach out. Let’s work together to find a path forward. Your well-being is worth the investment.