Learn About Summer Depression And How To Manage Symptoms
Understanding summer depression, which is a form of seasonal affective disorder
Summer is typically a time when we finally get to enjoy the activities we look forward to all year. To some people, long, warm evenings, outdoor barbecues, holidays, vacations, and so much more make this season a memorable time. However, for some people, the opposite happens in the summer. They experience a unique form of seasonal affective disorder (SAD) often called summer depression. This mental health condition can cause some unique challenges during the late spring and summer months, but there are evidence-based strategies for managing it.
Below, we’ll discuss how to recognize summer depression, strategies for improving your symptoms, and treatments available for this condition.
What is summer depression?
According to the Cleveland Clinic, in the United States, it's estimated that approximately 5% of Americans experience SAD. The majority of American adults with SAD experience symptoms in the winter, with only a small percentage of those affected experiencing summertime SAD.
It's believed that it returns at the same time each year, creating an observable pattern.
What causes summer depression?
Research suggests there may be a genetic component to summer depression. Two out of three individuals who experience SAD may be related to someone with a major mood disorder, and a family history of depression can make it more likely that someone will develop SAD. According to the National Institute of Mental Health (NIMH), SAD often begins in young adulthood.
During the winter months in the Northern Hemisphere, individuals can experience the "winter blues," which has been often attributed to the significant reduction of sunlight in these areas. The body's production of a key hormone, melatonin, is affected by our exposure to sunlight. Also, too much sunlight can negatively influence melatonin production, which in turn disrupts an individual's circadian rhythm (sleep cycle), resulting in trouble sleeping and irregular sleep patterns.
Aside from altered melatonin levels, a person with summer depression may also have serotonin levels that are out of balance, which can lead to a disruption in mood control. This can increase the risk for depression, mood disorders, or other mental health disorders.
Summer situational factors that may cause seasonal depression
People with summer depression may be reacting not only to warmer temperatures and disrupted sleep patterns, but also to situational factors associated with the summertime. The following are just a few:
Financial stress
With all the activities of summer comes added financial stress for many. Whether you're paying for vacations, weekend getaways, air-conditioning bills, or childcare, summer can be an expensive season. This increase in spending may contribute to a decrease in happiness by adding stress you wouldn't otherwise have.
Thrown-off schedules
Having a committed routine may help to reduce a person's experience of depression. However, during the summer, our schedules tend to get crazy. If you're a parent, your children are probably out of school and may be at home for most of the day, which can create a huge lifestyle shift.
Sleep is not the only important routine for people that can be disrupted by changes in activities and obligations. Similarly, if you have a job that allows you more free time in the summer, it may be difficult to know how to manage a more relaxed schedule. When you add to these factors things like summer parties, holidays, vacations, and late nights out, your sleep schedule may be much less stable than in other times of the year.
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Summer letdown
When summer finally arrives, sometimes it isn't everything we'd hoped for. We can dream big, but sometimes these dreams and musings create a summer that doesn't meet our expectations. When it does arrive, we can experience a letdown and a feeling of disappointment that leaves us wondering, "Is this it?"
Body image concerns
Summer clothes are generally much more revealing. In wintertime, we may be less active, which can contribute to weight gain, and sometimes summer clothes from last season might not fit. This can lead to body image concerns, which can contribute to summer depression.
Heat intolerance during the summertime
While some people like the warm weather, the heat of summer days can be too much for others. When people experience oppressive heat, it can feel exhausting rather than energizing, and it can negatively affect their quality of life. Extreme temperatures can prevent them from spending time outdoors and exercising as they used to. Also, cooking tends to make the kitchen feel like an oven, which can change a person’s eating habits and even disrupt sleep.
Comparison with others
Some people feel a social expectation to enjoy summer, and when they don't, they may feel inadequate. Also, if you see your friends and family enjoy fun summer getaways while you're forced to stay home, it may make you feel depressed about your current social status.
Comparison can rob us all of joy. It can be difficult not to compare other people's picture-perfect images on social media to our own reality. However, research shows that such social media posts and images don’t present a realistic representation of most people’s life.
How to recognize summer depression
Summer depression, though it only affects a small percentage of the U.S. population, is still a mental illness that can make the warm season unhappy.
Some of the signs of summer depression are specific to this type of seasonal affective disorder, and others are also common symptoms of depressive episodes. Below is a list of possible summer depression symptoms:
- Insomnia
- Weight loss
- A feeling that the sunlight is too bright
- Anxiety
- Restlessness
- Agitation
- Feelings of hopelessness
- Difficulty concentrating
- Sudden mood changes
- Loss of appetite
- Low energy
- Violent behavior (slamming doors, etc.)
- Consistent feelings of sadness
- Lack of interest in activities you usually enjoy, like sports, social events, etc.
- Thoughts of suicide*
How to manage summer depression
Summer depression tends to be a temporary condition, but that doesn't mean it's any less difficult for those who experience it. Below are some possible ways to cope with summer depression:
- Improve your sleep hygiene. To help prevent depression-induced insomnia, it may help to prioritize your sleep schedule. You might aim to go to bed and wake up at the same time every day. Also, keeping your room cool and dark may help you rest better.
- Respect your schedule. Even though we might associate a strict schedule with a lack of freedom, the opposite may be true for some individuals with summer depression. Instead of being oppressive, a schedule may help you feel in control and reduce your feelings of anxiety and agitation.
- Plan a fun activity. Having something to look forward to may help move you through your summer depression rather than keep you feeling trapped. Perhaps there’s a park you want to visit or an upcoming concert you want to attend. Whatever it is, it may help to plan ahead, schedule it in, and stick to it.
If the above strategies don’t seem to work for you, consider trying out some of the following alternative solutions:
Exercise
Getting your heart rate up and breaking a sweat can lift your mood by making your body release endorphins and dopamine, in addition to increasing serotonin function.
Socialize
Socialization might mean different things to different people, but connecting with another person may be helpful when you’re experiencing summer depression. Whatever activity you enjoy, you might add "spending time with people" to your self-care list to help you cope with seasonal affective disorder in the summer.
Relax
By lowering your stress levels, you might experience relief from your symptoms of depression. To do this, you might set up a cooling fan, get comfortable, and allow yourself to relax.
Some other relaxing activities you can try include:
- Meditating
- Listening to calming music
- Taking a warm bath
- Walking in nature
- Drawing or painting
Getting help with summer depression and other mental health concerns
If you’re experiencing symptoms of summer depression, it may help to speak with a licensed therapist about your symptoms. One form of therapy for treating depression is cognitive behavioral therapy (CBT). A specialized form of CBT, called CBT-SAD, has been proven to help patients with seasonal affective disorder, in part by identifying negative thoughts and replacing them with more helpful positive thoughts. The process also tends to use behavioral activation, which may help patients identify things they find enjoyable to help them cope with the season (in this case, summer). More research has been done on winter SAD, for which light therapy is also often used to help individuals get more UV rays. However, research has found that CBT-SAD was more effective than light therapy and lasted longer.
Efficacy of online therapy for mental health conditions like depression and anxiety
If your symptoms of summer depression make it difficult to leave home for therapy, you might benefit from online therapy. Research has demonstrated online therapy to be effective for a number of conditions, including depression and anxiety.
With online therapy, you can obtain personalized help from a mental health professional without having to go to a therapist’s office. In fact, sessions can be held from the comfort of your own home or wherever you have an internet connection, which can be especially helpful if getting out in the heat makes your symptoms worse. Online therapy also tends to be more affordable than in-office therapy, and it often allows for more flexible hours as your schedule changes during the summer months.
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Takeaway
Is depression more common in summer, and what is reverse seasonal affective disorder?
Depression is not necessarily more common in the summer, but its prevalence can vary depending on the individual and the specific type of depression. Seasonal Affective Disorder (SAD) is a subtype of depression that tends to be associated with specific seasons, primarily the winter months. It's characterized by recurrent episodes of depression that often begin in the fall and continue through the winter when daylight hours are shorter. A less common form of SAD can occur in the spring or summer, showing an opposite pattern of specific symptoms such as insomnia, agitation, and loss of appetite.
Some individuals may experience what is sometimes called "summer holiday depression" or "reverse SAD," where their symptoms worsen during the summer months. The reasons for summer SAD can be complex and may include factors like increased heat, longer days, changes in routine, social pressures (e.g., feeling the need to be more active and social during the summer), and the disruption of regular schedules. Individuals experiencing SAD may benefit from discussing the matter with a doctor or mental health professional who can prescribe medication or other treatment.
Why do some people experience “summertime sadness” or low mood in the summer?
"Summertime sadness" is a term often used to describe a feeling of sadness or depression during the summer months. While many people associate summer with happiness and relaxation, some individuals experience negative emotions or a sense of sadness during this season. Several factors may contribute to this phenomenon:
- Seasonal Affective Disorder (SAD): While SAD is typically associated with the winter months (winter blues), some people experience a subtype known as "reverse SAD" or "summer depression." This condition involves feelings of depression and irritability that occur during the summer. Changes in sunlight, heat, and increased activity during the summer can impact mood and energy levels.
- Heat and Humidity: High temperatures and humidity associated with summer heat can affect mood, appetite, and daily activities, leading to irritability and a general sense of discomfort.
- Social Pressure: Summer is often associated with social activities, vacations, and outdoor gatherings. Some individuals may feel social pressure to stay active and engage in these activities, which can be stressful or overwhelming for those who prefer solitude or face social anxiety.
- Disruption of Routine: Changes in routine can impact mental health. The change in routine that often accompanies summer, such as vacations, altered work schedules, or the absence of structured activities for kids and parents during summer vacation, can disrupt one's sense of order and stability, leading to feelings of restlessness or sadness.
- Body Image Concerns: The emphasis on swimsuit season and the "beach body" culture can contribute to body image concerns and self-esteem issues for some individuals, leading to feelings of inadequacy or sadness. Summer clothing can amplify insecurities around weight gain or weight loss and affect eating habits.
- Increased Expectations: Summer is often associated with high expectations for enjoyment and relaxation. If someone is experiencing personal challenges or stressors, they may feel pressure to meet these expectations, which can lead to disappointment and social withdrawal, and even cause some people to feel hopeless.
To cope with these factors, plan ahead and maintain as normal a schedule as possible during the summer months.
Are people more depressed in winter or summer?
Depression can occur at any time of the year, and its prevalence is not necessarily tied to a specific season for everyone. However, some individuals may experience changes in their mood and symptoms that are associated with particular seasons. Here's a general overview:
Winter Depression (Seasonal Affective Disorder - SAD): Seasonal Affective Disorder is a type of depression that tends to occur in the fall and winter months, with symptoms often peaking during the darkest and coldest parts of the year. It is characterized by symptoms like low energy, oversleeping, weight gain, and feelings of sadness. Reduced exposure to natural light during these seasons is believed to contribute to SAD. Often referred to as the “winter blues”, this condition can become severe and may require treatment.
Summer Depression (Reverse SAD): Some individuals may experience symptoms of depression during the summer months, often referred to as "summer depression" or "reverse SAD." The reasons for this can be complex and may include factors like increased heat, longer days, changes in routine, social pressures, and disruptions to regular schedules. Symptoms include insomnia, anxiety, weight loss, agitation, and in severe cases, suicidal thoughts.
Year-Round Depression: Many people experience depression that is not specifically tied to seasonal changes. Depression can be influenced by a combination of genetic, biological, psychological, and environmental factors, and it may require ongoing treatment.
Regardless of the season, it’s important to talk openly with a mental health professional if depression starts to interfere with daily life.
What are the summertime blues, and how do they differ from clinical depression?
The term "summertime blues" is a colloquial expression used to describe a mild or temporary feeling of sadness or low mood that some people may experience during the summer months. Parents sometimes notice the blues when their kids are suddenly home all day, changing household dynamics. These emotions usually don’t disrupt normal life significantly, but they might encourage a person to adjust their routine or stay active to improve their mood. It could be helpful to understand the meaning of “summertime blues”— it's not a clinical diagnosis but rather a way of expressing a common, transient emotional state.
Is Summertime sadness a real condition?
"Summertime sadness" is a colloquial expression and not a clinical term or diagnosable mental health condition. It's used to describe a mood or emotional state that some individuals may experience during the summer months. For some, symptoms start in late spring, and a treatment plan can prevent them from worsening. While it's not an officially recognized mental health condition, some people do report feeling low, irritable, mild social isolation, or emotionally affected during the summer.
If these feelings persist, it may help to talk to a mental health professional.
What month has the most seasonal depression?
Seasonal depression most often appears during the winter months, especially December, January, and February – when there is less daylight and the weather is colder. The lack of sunlight affects the release of serotonin in the brain, affecting mood, energy, and other bodily functions. For this reason, particularly in colder weather countries, people may take Vitamin D supplements, which help to boost serotonin levels.
What is the saddest time of the year?
There isn’t a universally accepted saddest time of the year since people's experience of each season varies widely – according to their preferences, biological, and social factors. Many people report feeling “low” during the winter months, with the reduction in sunlight. However, others report feeling summer sadness due to various psychological and social factors. The environment – such as weather and sunlight – impact people in different ways. Some people may struggle with excessive heat, while others may feel lower in cold weather.
Are summer blues a thing?
Yes, the “summer blues” describes a feeling of sadness, low energy, or mild depression that occurs during the summer months. While this term is not a clinical diagnosis, it is often used to describe feelings of sadness during the summer. People may report summertime sadness when experiencing irritability (often due to overheating), social anxiety (from a pressure to attend events), or sleep disruptions – since longer daylight hours can disrupt the internal clock.
Why does summer make me feel weird?
The summer season can affect mood, making you feel weird in a variety of ways. Environmental factors such as hot weather can disrupt your sleep schedule and general comfort. Research even suggests that rising temperatures can exacerbate stress. Meanwhile, social pressures can make you feel anxious and worried about the future. Summer can be a fast-paced time of the year, leading people to feel emotionally off-balance, so it can be important to take time to unwind and relax.
Why am I happier in winter than summer?
You may be happier in winter than summer if you thrive on routine, cooler weather, and reduced social pressure. Summer can be stimulating, fast-paced, and in some cases anxiety provoking. Those who thrive during the winter may enjoy the slower-paced lifestyle that shorter days and reduced social activities offer. The preference does not indicate worse mental health, but rather reflects an individual's preferences. These preferences are shaped by various factors, including biological, social, and cultural factors.
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