Seasonal Affective Disorder in the Summer?

Summertime is often met with enthusiasm for those who love sunny days and extra Vitamin D. Yet, in some cases, the dog days can be just as debilitating as the winter gloom.

If you’ve ever felt symptoms of depression, anxiety, or negative changes in your mood during the summer months, you may be among the small percentage of individuals who experience Seasonal Affective Disorder (SAD), or Major Depressive Disorder with a Seasonal Pattern.

The National Association of Mental Health (NAMI) defines SAD as frequent episodes of depression during the winter and stable moods during the spring and summer. The opposite can be true for people who experience mood changes in the summer, although it’s less common and not completely understood by researchers.

Symptoms of SAD in the summer include:

Irritability
Decreased appetite, resulting in weight loss
Insomnia
Restlessness
Possible episodes of violent behavior

Although there is a crossover between symptoms of winter and summer SAD, research suggests the causes for summer SAD are actually quite different. Some include:

Daylight Patterns

Longer days mean extra exposure to light. When daylight stretches into the night, your sleep quality can be affected, and in some cases, you can develop insomnia.

Heat and Humidity

It’s common for skyrocketing temperatures to weigh you down; however, intense heat can also trigger feelings of lethargy and agitation. In more severe instances, some might experience aggressive and potentially violent behavior as a result of heat sensitivity.

Negative Body Image

The pressure to be ready for “swimsuit season” can be stressful for those battling with weight-related insecurities. Those predisposed to eating disorders might have difficulty navigating targeted advertisements promoting dieting and thinness.

Schedule Changes

It’s common for teachers and students to struggle with finding a purpose during summer break. Part of this could result from having less structure during the day. Without the guidance of a class schedule, students and teachers could fall into unproductive habits, consequently decreasing their mental health.

If you find yourself battling with seasonal changes, be assured there are plenty of strategies you can implement to alleviate your symptoms. You might consider the following:

Prepare Yourself

If you know your REM cycle will be thrown off during the summer, try planning ahead by setting up a consistent sleep schedule. Aim for 6-9 hours of sleep every night. You can also purchase light-canceling curtains to filter out any brightness that may disturb your sleep.

Stay Cool

If you have limited access to air conditioning, consider taking cold showers or splashing cool water on your face every so often. Do your best to limit outdoor exposure, and if it is required, wear sun-protective gear to avoid potential sunburns and heat stroke.

Limit Social Media

Do you often compare yourself to swimsuit models on Instagram? If so, it might be time to take a break from the internet. Remember, your health and wellbeing are more important than trying to achieve unrealistic body standards.

Be Patient

It might take your body some time to adjust to weather changes; however, the more prepared you are earlier in the year, the easier it will be for you to stick to your routine.

Talk it out

Perhaps there are other factors associated with summer mood changes that you haven’t considered yet. In this case, a qualified therapist is a valuable resource to help you work through any symptoms impacting your quality of life.

Whether it’s winter or summer, your mental health is important year-round. If symptoms of SAD are impacting your life, schedule an appointment with one of Revere Health’s Licensed Clinical Social Workers to help you feel yourself again.