Reverse SAD: Yes, Summer Seasonal Affective Disorder is Real. Here's How to Deal

You've probably heard of SAD (Seasonal Affective Disorder), a type of depression linked to shorter days in the winter (you can read more on my blog here).

What you might not know is that reverse SAD is also a thing - Seasonal Affective Disorder during the summer months. Summer SAD, as it's also known, represents a small percentage of SAD cases - less than one tenth. But just like winter-onset SAD, reverse seasonal affective disorder returns every year at about the same time.

While winter SAD is linked to a lack of sunlight, it is thought that summer SAD is due to the reverse—possibly too much sunlight, and/or too much heat, which also leads to modulations in melatonin production. Another theory is that people might stay up later in the summer, throwing their sensitive circadian rhythms for a loop. Interestingly, summer SAD and winter SAD seem to be prevalent in areas that are particularly prone to warmer summers. In other words, people in the southern U.S. tend to experience summer SAD more than those in the north, and vice versa.

There's also social pressures of the summer at play, too - the pressure to be happy, to have fun, go on vacation, etc. can be exhausting. Body image concerns and child care stress can also compound to create a not-so-great environment for sleep (especially for parents!)

So what are some of the signs of summer SAD?

They do vary a bit from regular ol' SAD. People should look out for insomnia or trouble sleeping, loss of appetite, difficulty concentrating, irritability or mood swings. Often, people feel a pressure to be having fun, but don't. This can be another signal that something is "off". People with Summer SAD (or any type of depression, really) may withdraw socially and not engage as much.

Many people with reverse SAD report feeling overstimulated and anxious, as well as agitated after spending time outside. But ultimately, the biggest sign is timing. Pay attention to patterns in your depression symptoms year over year - if the symptoms of depression occur, dissipate, and reoccur annual like clockwork? That's a signal that you're experiencing a seasonal depression.

If you notice a pattern, be sure to speak with your doctor and/or therapist. Unfortunately, because Summer SAD is not well-researched as of yet, be mindful that you may need to advocate for yourself with your primary doctor, or find a therapist familiar with SAD.

Treatment for Summer SAD is similar to treatment for winter SAD. Prioritize exercising, eating nourishing foods, drinking enough water, and sleep. Unlike winter SAD treatment, you might want to invest in blackout curtains or eye masks to help sleep in early or late sunlight, and limit your screen time and blue light exposure time before bed. It may also be beneficial to use air conditioning inside to keep the environment at a comfortable temperature, as heat can be a trigger.

So, if you've been noticing that you feel SAD in the summer... you aren't imagining things. It's legit, and there are practical steps you can take to manage these feelings. And, sometimes we need to dive a bit deeper, and that's what therapy is for. At Caring Conversations Therapeutic Services, LLC, we are here to delve deeper into strategies that can help bring about lasting change. Give us a call - 724.201.9815 (serving Greensburg, PA in person, or all of Pennsylvania virtually).