It turned out I had Seasonal Affective Disorder (SAD). A type of depression This usually happens during the dark winter months, but can also occur in summer.
Although symptoms may differ from those of the winter type (cold season SAD typically makes you feel lethargic, while summer SAD makes you more irritable), they are also symptoms caused by seasonal changes.
This is especially concerning amid the 2024 heatwave surge and the upcoming temperature spikes. The U.S. experienced a scorching hot June. Temperatures are expected to rise in the coming monthsThese spikes underscore the impacts of climate change and how temperatures are rising worldwide, causing hotter and longer summers — a reality that could make summer SAD worse and more common.
“The hot environment is only going to get hotter.” Norman Rosenthal“That’s why it’s more important than ever to consider it from a mental health perspective,” the Georgetown University psychiatrist who first described SAD told Vox.
Luckily, there are things you can do to reduce the effects of summer seasonal depression, which can include feeling depressed, less productive, wanting to be alone, feeling overstimulated, and in some cases, an increased risk of suicide.
The key to combating summer SAD is to understand its triggers, such as the influx of heat and light that arrives this time of year, which means finding shade, a cool spot, etc. Here’s what you need to know about summer SAD and what to do to overcome it.
What is summer SAD, and why does it occur in the summer?
Like winter SAD, summer SAD is caused by seasonal changes.
Just as a lack of light in winter affects people’s moods, too much light in summer, along with heat and humidity, also affects people’s moods.
The researchers The heat It can make people more fatigued, irritable and aggressive.and excessive light can have a similar effect. Both of these variables can interfere with people’s circadian rhythms and sleep schedules, which can affect mental health.
“Heat is draining and saps your energy,” Rosenthal told Vox. “Light is exciting.”
Kelly LohanA psychology professor at the University of Vermont who studies SAD says not much is known about why these characteristics cause seasonal depression, and that more research is needed in the area generally. Summer SAD is less common than winter SAD, and therefore hasn’t received the same degree of scrutiny; about 10 percent of people who experience SAD do so in the summer. Expert Estimates.
Rosenthal notes that people who experience summer SAD often have a genetic predisposition to depression brought on by seasonal changes. Rohan adds that seasonal allergies may also play a role. Seasonal allergies increase people’s discomfort and inflammation during the summer, so Depression is also.
People who experience SAD in the winter and summer may experience the same feelings of withdrawal and depression, but other symptoms may be significantly different.
“In the summer, people are on edge,” Rosenthal says, “and even though they’re depressed, they have this extra energy inside.”
The combination of energy and excitement leads to an increased risk of suicide. For example, people in the summer are more active and tend to take action, while people in the winter have less energy and are less likely to take action.
If you suspect you may have summer depression, the best thing to do is talk to your doctor about the symptoms you’re experiencing. One way to evaluate a pattern of symptoms, Rosenthal suggests looking back over the past few years and remembering if there were any negative mood changes associated with the start of the season.
Again, it is important to remember that seeing a medical professional is essential to address any mental health issues and this guidance is not a substitute for that.
However, some of the recommendations suggested by experts may help reduce certain symptoms of SAD.
Cooling down your body using air conditioning or taking a 15-minute cold shower is one way to reduce the negative effects of heat.
In a 1987 studyRohan noted that one patient took cold showers multiple times a day while staying in an air-conditioned home, which helped the patient feel much better, but made it hard to maintain that state when he went outside into the heat immediately after the study.
If those options aren’t available, visiting public places like libraries and museums, or bodies of water like rivers and lakes are other ideas for cooling off.
A shady spot under a tree or umbrella can also be helpful.
Reducing light exposure by using devices such as blackout curtains can also help.
Dimming the lights in a room can be calming, helping you feel a bit more at ease if you’re feeling irritated, Rosenthal says. “If you understand that temperature is an issue and that lighting is an issue, you can adjust your environment to minimize those stimuli,” he says.
The researchers found that using items such as blackout curtains could help It also improves the quality of your sleep, helping you feel better rested and reducing anxiety.
Feelings of anxiety or agitation may be related to the extent to which extreme heat interferes with a person’s normal daily life, including sleep, exercise, and other regular activities.
Having a consistent daily routine helps maintain a sense of stability and structure Despite these disruptions.
Experts stress that treatments commonly used for depression, such as antidepressants and cognitive behavioral therapy, can also be applied and used to treat SAD.
“All of the antidepressants currently used for general depression can also be used for summer depression,” Rosenthal wrote in his 2023 book. Overcoming SAD.
Lohan agreed. However, she said: Antidepressants can impede the body’s ability to This is to regulate temperature, and it is important to be aware of this when pursuing this route.
