Understanding Summer Seasonal Affective Disorder and SAD

Summer seasonal affective disorder affects approximately 10% of individuals with seasonal depression, causing distinct symptoms like insomnia, irritability, and restlessness that respond effectively to evidence-based therapeutic interventions including cognitive behavioral therapy.

Ever feel unexpectedly down when everyone else seems to be thriving in the summer sun? Summer Seasonal Affective Disorder affects millions who struggle with depression during warmer months - and you're definitely not alone in this experience.

Content warning: Please be advised, the below article might mention trauma-related topics that include suicide which could be triggering to the reader. If you or someone you know is struggling or in crisis, help is available. Text or call the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. Support is available 24/7.

Seasonal affective disorder (SAD) is a type of depression many people associate with the darker, colder months of winter and fall. However, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), SAD is defined as a type of major depression with a seasonal pattern. That means it can occur during the spring and summer months instead of the winter for some people, though summertime SAD is thought to be rarer. If you notice patterns of depressive symptoms in yourself during the summertime, it may be helpful to investigate potential causes and explore pathways to professional support.

Understanding seasonal affective disorder: Symptoms and clinical criteria

SAD is considered to be a type of major depressive disorder (MDD) that is characterized by depressive symptoms only during specific times of the year. The symptoms of SAD are similar to those of MDD, with some potential for variation depending on what time of year they’re experienced. Common symptoms can include:

• A lack of enjoyment or interest in previously enjoyed activities
• Significant changes in sleep patterns
• Significant changes in appetite
• Difficulty concentrating
• Feeling anxious or restless
• Prolonged low mood
• Thoughts of hopelessness or worthlessness
• Thoughts of suicide

According to clinical practice guidelines, an individual must have key symptoms of MDD during a particular season for at least two years to be diagnosed with SAD. These episodes must also be more common or frequent than other depressive episodes in the individual’s life.

How symptoms differ between winter and summer SAD

Note that symptoms of SAD may look different for those who experience them in the fall and winter than for those who do in the summer and spring. Those living with this condition during the colder, darker months may experience the following in particular:

• Oversleeping
• Weight changes
• Social withdrawal
• Vitamin D deficiency from a lack of sun, potentially worsening symptoms

In the spring and summer, SAD can also be associated with certain symptoms, including but not limited to the following:

• Insomnia (trouble sleeping)
• Restlessness
• Irritability
• Changes in appetite

In some cases, changes in appetite due to SAD may be linked to eating disorders like binge eating disorder or bulimia. In one study, around 9% of people with SAD were also found to have binge eating disorder, showing that changes in hunger could also point to serious problems surrounding food.

Who experiences summer-pattern seasonal affective disorder?

As mentioned above, there are considered to be two types of SAD: fall-onset, which begins in the fall and ends during the spring, and spring-onset, which begins in late spring and ends in early fall. Rates of fall-onset SAD are thought to be higher than those of spring-onset SAD.

It’s estimated that SAD affects about 0.5% to 3% of individuals in the general population, with approximately 10% experiencing symptoms during the spring or early summer, a form known as summer seasonal depression. This contrasts with the more common fall or winter onset of SAD.

Any person can be diagnosed with SAD. However, the condition is diagnosed four times as often in women than in men, according to the Office on Women’s Health. In addition, the fall-onset type, in particular, may be more common in areas with shorter daylight hours during winter, such as northern parts of the US and Canada. Summer SAD may be more common in those who live in particularly hot climates, such as the southernmost parts of the US.

Summer SAD and bipolar disorder

It’s also worth noting that, in some cases, seasonal depression can affect those with bipolar disorder. Studies suggest that although the reverse is more common, some people with this disorder experience patterns of depressive episodes during the spring and summer and hypomania or mania during the fall and winter. Many researchers have come to believe that there’s enough evidence to suggest that climate can be an inciting factor for bipolar disorder episodes or symptoms.

What causes summer seasonal depression?

No single cause of depression in general has been isolated, as it’s thought to be some combination of genetic factors, environment, stressful events, and/or issues with mood control in the brain. Even less is currently understood about the precise reasons why some people only experience specific symptoms at certain times of the year. However, a few theories on what may be linked to SAD are outlined below.

Biological factors: Circadian rhythms and brain chemistry

It’s thought that exposure to too much sunlight may play a role in the development of summer depression because individuals with this condition seem to have disrupted circadian rhythms. Specifically, those who experience spring-onset SAD may experience difficulty adjusting their usual sleep-wake cycle to the increased hours of daylight.

Serotonin and melatonin levels may also play a role in this disorder, though there’s currently more research on how they may contribute to winter SAD than to summer SAD. For instance, some researchers believe that SAD during the winter is primarily caused by a lack of sunlight exposure, which may impact levels of serotonin—a brain chemical that plays a role in mood control.

A similar theory is that those with SAD have high melatonin levels and experience depression as a result of hypersomnia (sleeping too much). Either way, a disruption like this in one’s biological system may cause mood changes, which could be a factor in the development of SAD.

Environmental triggers: Heat and humidity

According to the American Psychiatric Association, extreme heat and humidity have been associated with increased risk of mental health effects such as depressive symptoms, increased irritability, and an increase in suicide rates. For this reason, it may be more common for individuals in areas with especially high heat and humidity to experience summer depression than those in other parts of the world.

Lifestyle disruptions and routine changes

Some people experience a significant change in routine at the beginning of summer. For example, families with kids often shift to a different schedule once school is out, leaving the parents to organize childcare and activities in addition to making time for work, household duties, self-care, and other responsibilities, while often trying to squeeze in a family vacation. Another example is people who work seasonal jobs, as they could have time without work, which potentially results in a period of financial insecurity or a loss of responsibility—both of which could contribute to depression.

Social and cultural pressures

Many people find themselves with increasingly busy social schedules during the summer months, from family get-togethers and neighborhood barbecues to vacations with loved ones. Especially since many people discuss the highlights of their best summer outings on social media, this time can lead to comparing yourself to the situations of others or worrying that your summer isn’t living up to the cultural hype. This may contribute to depressive symptoms.

Those who don’t have a social network or support system may also experience symptoms of depression due to a lack of social connection, which is essential for mental health and well-being. For university students, going home for summer vacation may lead to them feeling isolated from the friends and support they found at college.

Body image concerns and summer clothing

During the hottest parts of the year, it can be more comfortable and even safer in terms of avoiding heat-related health issues to wear clothing that reveals more of one’s body—such as shorts or swimwear. However, those who experience challenges with body image may be tempted to stay home and isolate themselves rather than wear clothing that triggers negative thoughts and feelings. They may experience pressure to engage in weight loss tactics or unhealthy eating habits in order to feel comfortable dressing for the summer heat.

In addition, as with winter depression, the risk of summer depression could be increased due to a lack of sunlight and a lack of social connection. Vitamin D is generally considered an essential vitamin for mood, and it is possible to develop a deficiency even in the warmer months by largely staying indoors. If you’re concerned about vitamin D deficiency, talk to your doctor or a mental healthcare professional about appropriate interventions. As mentioned above, social connection can play a vital role in mental well-being, so a lack of it due to a fear of leaving the house in summer clothing could contribute to the development of summer SAD.

Practical strategies for managing summer seasonal affective disorder

If you believe you may be living with summer depression or another mental illness, it’s typically recommended that you seek the support of a mental health professional. In addition, there are a few strategies you can implement to help you improve your mental health and well-being during this time.

Prioritize meaningful social connection

If you tend to isolate yourself during the summer due to social comparisons, body image challenges, or a limited social network, you may find it helpful to try to meet and connect with others in new ways that you enjoy and about which you feel comfortable. It doesn’t matter if these are the “typical” summer activities, though they can be. Below are a few ideas to consider:

• Join a book club—in person or virtual
• Schedule regular calls with friends who may live far away
• Attend events at local, air-conditioned venues, like libraries or community centers
• Go for a hike with a friend in a shaded forest
• Have a picnic date under a tree in the park

If you suspect that extreme heat may be contributing to your summer depression or is simply making it difficult to spend time outside, you might consider focusing on other ways you can socialize at home or indoors—such as planning a movie night with friends at your place.

Establish consistent routines

If you believe that your summer depression may be partly due to seasonal changes in your schedule, you might begin creating a set routine for yourself that’s similar to what you have outside of the summer months. For example, you could sign up for classes or events that take place regularly at specific times to give your days some structure.

Lower your body temperature on days with higher temperatures by planning indoor activities for you or your children (if applicable). Or plan fun activities around water. Keeping cool on extremely hot days can lead to more energy and less anxiety.

You might also focus on creating a set sleep schedule and practicing good sleep hygiene to create some built-in consistency in your overall routine and help stave off depression symptoms as well. You may also consider implementing other daily routines that help you feel your best, like meal planning to avoid eating unhealthy takeout every night.

Release cultural expectations about summer

There are a lot of expectations around summertime, particularly in Western cultures. Movies and TV shows often glamorize the longer days of summer and depict them as two months of swimming, summer camp fun, and unlimited energy and time for friends.

If stress about measuring up to these is part of what’s making you feel depressed in the summer, simply recognizing these expectations and releasing yourself from their pressure as best you can might be useful in combating sadness. Taking a break from social media could also help if you find yourself comparing your summer to everyone else’s. Focusing on what you want to do to enjoy and care for yourself during this season—independent of what others are doing—might be a valuable strategy as well.

Professional treatment options for summer depression

Professional help is available if you experience symptoms that are affecting your ability to carry out daily activities. Treatment for SAD generally includes therapeutic counseling and, when appropriate, coordination with medical professionals who can prescribe medication. While clinical trials have shown bright light therapy as a potentially effective option for SAD during the winter season, bright light may contribute to or worsen SAD during the spring or summer. Getting the appropriate treatment is especially important if you’re experiencing other mental health problems alongside SAD, such as an eating disorder or substance use concerns.

The role of therapy in treating seasonal depression

As SAD is a diagnosable mental illness, your summer depression symptoms may not improve with lifestyle changes and coping strategies alone. That’s when it may be worth considering seeking the support of a licensed clinical social worker or other mental health professional. Therapists can offer guidance in many areas, including routine, relationships, stress, life changes, and mood, and certain therapeutic methods—such as cognitive behavioral therapy—are often one of the first-line treatments for depression.

Telehealth therapy: Accessible mental health support

If you face barriers to traditional in-person counseling, you might try telehealth therapy services like those offered through ReachLink, where you can meet with a licensed clinical social worker via secure video sessions. Telehealth counseling can be done from the comfort of home or anywhere you have an internet connection. That means this format may be more available for those experiencing symptoms of depression, such as difficulty getting out of bed or sticking to a routine, since sessions can be easily accessed without having to commute to an office.

Research suggests that telehealth therapy can help reduce depression symptoms—with studies indicating that it can be at least as effective for depression as in-person care—so you can feel confident in whichever course of treatment you may choose.

At ReachLink, licensed clinical social workers provide evidence-based therapeutic support for individuals experiencing seasonal depression and other mental health concerns. While our clinical social workers don’t prescribe medications, they can provide referrals to psychiatrists or other medical professionals when medication evaluation may be beneficial as part of a comprehensive treatment approach.

Moving forward: You’re not alone

Seasonal affective disorder is a type of mood disorder that can arise when the seasons change. While it commonly begins in late fall, some people experience spring or summer depression instead. Assessing which of the potential causes may be contributing to your symptoms may help you know what action to take to cope with them.

If you suddenly find you’re experiencing symptoms of this or another mental health condition, reaching out for professional support is an important step. Licensed clinical social workers and other mental health professionals can provide the guidance and evidence-based treatment you need to navigate summer depression effectively.

Remember that experiencing depression during summer doesn’t mean something is wrong with you—it means you’re experiencing a recognized clinical condition that responds to appropriate treatment. In a culture that often portrays summer as universally joyful, acknowledging that your experience may be different is an act of self-awareness and courage. Professional support, combined with practical coping strategies and self-compassion, can help you manage summer SAD and reclaim your well-being during the warmer months.

FAQ

• How is summer SAD different from winter seasonal affective disorder?

  Summer SAD typically involves symptoms like insomnia, decreased appetite, weight loss, agitation, and irritability, while winter SAD often causes oversleeping, increased appetite, and lethargy. Summer SAD affects about 10% of people with seasonal affective disorder and is triggered by increased heat, humidity, and longer daylight hours rather than reduced sunlight.

• What therapeutic approaches are most effective for treating summer seasonal affective disorder?

  Cognitive Behavioral Therapy (CBT) is highly effective for summer SAD, helping individuals identify and change negative thought patterns related to seasonal changes. Other beneficial approaches include behavioral activation therapy, which focuses on scheduling pleasant activities during difficult months, and mindfulness-based interventions that help manage anxiety and irritability associated with summer symptoms.

• When should someone seek therapy for summer seasonal mood changes?

  Consider seeking therapy if summer brings consistent patterns of sleep disturbances, significant irritability, anxiety, or depression that interfere with daily functioning, relationships, or work performance. If you notice these symptoms recurring each summer for at least two consecutive years, or if you're having thoughts of self-harm, professional support can be very helpful.

• What can I expect during therapy sessions for seasonal affective disorder?

  Therapy for summer SAD typically involves learning to identify personal triggers and early warning signs, developing coping strategies for managing symptoms, creating structured daily routines, and practicing relaxation techniques. Your therapist may also help you plan ahead for difficult seasons and work on changing negative associations with summer months through various therapeutic techniques.

• Can telehealth therapy be effective for managing seasonal mood patterns?

  Yes, telehealth therapy can be particularly beneficial for seasonal affective disorder because it provides consistent access to support regardless of weather conditions, travel limitations, or seasonal schedule changes. Online therapy allows you to maintain regular sessions from the comfort of your own environment, which can be especially helpful during summer months when symptoms like irritability or anxiety might make leaving home more challenging.