How To Recognize Summer Depression And What You Can Do To Manage It
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
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.
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
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. You can also meditate, listen to calming music, or even take a cool bath.
Getting help with summer depression
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.
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.
Takeaway
Is depression more common in summer?
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 during a particular season, typically during fall and winter when daylight hours are shorter.
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 is there summertime sadness?
"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, there are individuals who 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, 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 can be physically uncomfortable for some individuals, leading to irritability and a general sense of discomfort. The discomfort associated with extreme heat can affect mood.
- Social Pressure: Summer is often associated with social activities, vacations, and outdoor gatherings. Some individuals may feel social pressure to be more 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.
- 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 sadness.
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.
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, changes in routine, social pressures, and disruptions to regular schedules.
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.
What are the summertime blues?
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. It's not a clinical diagnosis but rather a way of expressing a common, transient emotional state.
Is Summertime sadness a real thing?
"Summertime sadness" is a colloquial expression and not a clinical term or diagnosis. It's used to describe a mood or emotional state that some individuals may experience during the summer months. While it's not an officially recognized mental health condition, some people do report feeling low, irritable, or emotionally affected during the summer.
What month has the most seasonal depression?
Seasonal depression, such as Seasonal Affective Disorder (SAD), is typically associated with the fall and winter months. These are the times of the year when daylight hours are shorter, and there is less exposure to natural light. Therefore, the months with the most seasonal depression tend to be late fall, winter, and early spring. The peak of SAD symptoms often occurs during the darkest and coldest parts of these seasons.
What is the saddest time of the year?
The "saddest time of the year" can vary from person to person and is often influenced by individual circumstances and experiences. There isn't a specific time of year that universally applies to everyone as the saddest. However, certain factors can contribute to feelings of sadness or low mood during particular seasons. Here are a few examples:
- Winter Months: For some individuals, the winter months, especially late fall and early winter, can be associated with a decline in mood due to the reduced daylight and colder weather. This is often when Seasonal Affective Disorder (SAD) tends to be more prevalent.
- Holidays: While holidays like Christmas and New Year's can be joyful for many, they can also be a source of stress, loneliness, or sadness for others, particularly if they're dealing with family issues, grief, or financial stress.
- Anniversaries or Personal Losses: The anniversary of a significant loss or personal event can be a sad time for individuals, regardless of the season.
- Summer Months: In contrast to Seasonal Affective Disorder, some people may experience mood changes during the summer months, often referred to as "summer depression" or "reverse SAD." Factors like extreme heat, social pressures, and disruptions to routines can contribute to this.
Are summer blues a thing?
"Summer blues" is a term used to describe a mild or temporary feeling of sadness or low mood that some individuals may experience during the summer months. It is not a formal clinical diagnosis but rather a colloquial way of expressing a common, transient emotional state. Just as some people experience "summertime sadness," others may encounter mood changes during the summer.
Why does summer make me feel weird?
Feeling "weird" or experiencing changes in mood during the summer months can be influenced by a variety of factors. While these feelings are subjective and can vary from person to person, several common reasons may contribute to why summer makes you feel this way:
- Extreme Heat: High temperatures and humidity can be physically uncomfortable and lead to feelings of irritability and discomfort. The discomfort associated with extreme heat can affect mood and energy levels.
- Social Pressures: Summer is often associated with outdoor activities, social gatherings, and vacations. There may be social pressures to be more active, attend events, or maintain a certain level of sociability, which can be overwhelming for individuals who prefer solitude or those with social anxiety.
- Changes in Routine: The disruption of regular routines during the summer, such as vacations, changes in work or school schedules, and a shift in daily activities, can lead to a sense of restlessness and instability. Individuals may suddenly find that they order unhealthy takeout more often during the week, or that they struggle to get sleep due to changes in daylight over the course of a summer.
- 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. Comparisons to societal beauty standards can lead to feelings of inadequacy.
- Seasonal Affective Changes: Some individuals may experience a form of "reverse Seasonal Affective Disorder (SAD)" where their mood worsens during the summer months. Changes in daylight and circadian rhythms can affect the body's internal clock, potentially impacting mood and sleep patterns.
Why am I happier in winter than summer?
Individuals can experience varying moods and emotional states throughout the year, and different factors contribute to their happiness during different seasons. If you find that you are happier in winter than in summer, several reasons may account for this:
- Seasonal Affective Disorder (SAD): Some people experience a form of depression known as Seasonal Affective Disorder, and it typically occurs during the fall and winter months when daylight hours are shorter. Paradoxically, you may feel better during the winter if you have SAD because your mood improves as the days become shorter.
- Preference for Cooler Temperatures: Some individuals simply prefer cooler weather over the heat and humidity of summer. If you find hot weather uncomfortable, you might feel happier and more comfortable in winter.
- Holiday Traditions: The holiday season, which falls during the winter, can be a time of joy and togetherness for many people. The traditions and celebrations associated with winter holidays can enhance happiness and bring added family support into a person’s life.
- Personal Preferences: Personal preferences and associations with particular seasons can play a significant role. Some people have positive memories and associations with winter, such as winter sports, cozy evenings by the fire, or fond holiday experiences.
- Reduced Social Pressure: Summer is often associated with social activities and outdoor events. For some individuals, this increased social pressure or feeling like they are supposed to look a certain way can be stressful or overwhelming. Winter may offer a respite from these expectations.
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