How to Combat Summer SAD, According to the Experts

Summer is a season people often get excited about. But for some, it can cause not-so-great symptoms.

For many of us, summer is a time that brings to mind enjoyable moments like vacations, picnics, outdoor gatherings and warm evenings. But for certain individuals, it can set off an unpleasant condition called summer-pattern seasonal affective disorder (summer SAD). If you happen to experience symptoms of summer SAD, navigating through summer’s extended, leisurely days can be a bit of a challenge.

Most of us have heard of the seasonal “blues”. We usually associate it with long winter months when the lack of sunlight can bring us down and cause symptoms like low moods, cravings for comfort foods, and feeling tired all the time. For some individuals, the symptoms can even become severe and lead to a deep depression, but as the sun comes back in the spring, these symptoms tend to lift.

The indicators of summer SAD, however, are less common than winter-induced SAD, but they are just as serious. And while it may not be as well-known or as recognizable during this time of year, it can still have a significant impact on those who experience it.

Understanding Summer SAD

Experts warn that Summer SAD is real. It is a major depressive disorder that follows a seasonal pattern. Monica Vermani, a clinical psychologist specializing in the treatment of trauma, stress, mood and anxiety disorders, says its symptoms start showing up in late spring and early summer, will stick around throughout the summer months, and then ease off as the temperatures drop in the fall.

In a recent article in Psychology Today, she describes how the condition can seriously disrupt daily routines and cause a great deal of distress. She notes that although the disorder is “less known and lesser researched, the symptoms of summer-pattern SAD include changes in appetite resulting in weight loss, increased anxiety, irritability and trouble sleeping.” For these reasons, people who experience more intense symptoms may find it challenging to manage their daily tasks and responsibilities. They may also be at a higher risk of engaging in violent behaviors or having thoughts of self-harm or suicide.

Triggers of Summer SAD

A 2016 study published by an environmental research team for ScienceDirect showed a link between rising ambient temperatures and reduced emotional well-being. It illustrates how summertime can bring a mix of challenges and discomforts, and at times, the scorching heat and humidity can take a toll on our mental health. In addition, high pollen counts can trigger allergies which dampen our moods and disrupt our daily lives and social interactions. The condition is also characterized by a decrease in melatonin, which can significantly impact our sleep patterns.

According to Vermani, individuals who are dealing with SAD symptoms during the summer may also experience a decrease in self-confidence due to body image concerns, and socializing at the beach or by the pool can be harrowing. Not only are the physical discomforts that come with extreme heat difficult, but summer SAD can make people feel uncomfortable and self-conscious in lighter, more revealing clothing. Additionally, as mingling increases during the season, so does the financial stress that comes with the associated cost of travel and activities.

7 Ways to Help Fight Summer SAD

Vermani advises that it’s crucial to stay in touch with our emotions and feelings. Symptoms like negative thoughts, feeling down, trouble sleeping, losing interest or struggling to handle daily tasks are concerning signs that shouldn’t be ignored. She stresses the importance of showing ourselves some compassion and care, and to reach out for support when things feel overwhelming.

If you’re experiencing symptoms of summer-pattern SAD, Vermani offers the following take-charge steps to address them.

1. Remain cool: Think strategically about how you can beat extreme heat. The use of air conditioners, fans, and cool showers, baths or spray bottles to keep your skin wet are effective methods. Wearing loose-fitting, lightweight, light-colored clothing or cooling fabrics like Coolmax may also prove effective.

2. Be mindful of your limits: Try to manage your exposure to situations, events, and settings that you know will make you feel stressed. If you aren’t feeling up to it, don’t feel pressured to participate. It’s totally okay to say “no” to invitations for functions you know will make you uncomfortable.

In addition, socializing in the evening might be a bit easier. The temperatures tend to drop when the sun goes down, which can make things more tolerable and less overwhelming.

3. Design a schedule that works: Try scheduling your life maintenance tasks and routines in intentional ways that work for you first. It’s a great technique for managing anxiety and being prepared for any disruptions or challenges that come your way.

4. Make sleep a priority: Good sleep hygiene is essential for our well-being. Relaxation, winding down and minimizing exposure to screens allows our bodies to repair from the demands of the day before going to bed.

5. Eat healthy: If you aren’t into eating much during the scorching summer months, it’s still important to focus on maintaining a well-balanced and nutritious diet.

6. Stay active and proactive: If the blazing heat is making it unbearable to exercise outside, then hitting the gym or going for a refreshing evening walk when the sun goes down can be worthwhile.

Another solid idea is to make plans to hang out with people who truly love and support you. Think about cozy settings where you can relax and have a good time with others. Whether it’s a coffee shop, a park, or even a friend’s place, find a spot where you feel secure and can enjoy quality time with your people.

7. Seek help: Pay attention to any symptoms you might be experiencing. If you’re feeling particularly down during the summer, it’s important to acknowledge it and reach out for help.