The Summertime Blues: Reverse Seasonal Affective Disorder (SAD)

While many look forward to warmer weather and longer days after a cold winter, that may not be the case for everyone. Some people can suffer from symptoms of depression during the summer months. This is known as reverse seasonal affective disorder (SAD) or “Summer SAD.” 

What is seasonal affective disorder? 

Seasonal affective disorder, otherwise known as SAD, is a type of major depressive disorder that is associated with seasonal patterns. Winter-onset SAD is generally more common, due to shorter days and gloomier weather, but that doesn’t mean it can’t be present in summer. For about 10% of people, they experience SAD in reverse, during the spring or early summer [1].

What are the symptoms of SAD? 

With both winter SAD and reverse SAD, symptoms may start out mild and become more severe as the season progresses. Common major depression symptoms of SAD include: 

• Feelings of sadness, depression, or worthlessness 
• Loss of interest in activities once enjoyed 
• Fatigue 
• Changes in sleep 
• Changes in appetite 
• Difficulty concentrating 
• Thoughts of suicide 

Symptoms specific to summer seasonal affective disorder may include: 

• Trouble sleeping 
• Poor appetite 
• Weight loss 
• Agitation or anxiety 

Why do I get depressed in the summer? 

Many different factors could play a role in summertime SAD, including: 

• Disrupted schedules: During the summer months, it is easy for routines and structure to get disrupted— and that disruption can be stressful. Parents of grade school kids are faced with the prospect of keeping them occupied all day, every day. Parents of college students suddenly find them and their belongings back in the house. Not to mention, vacations can disrupt work, sleep, and eating habits and contribute to summer depression. 
• Trouble sleeping: When SAD occurs during the winter months, sunlight and light therapy can help ease symptoms of depression. During the spring and summer months, however, the longer days can lead to too much sun, affecting levels of melatonin. Too much sunlight turns off the production of melatonin, the hormone that drives your sleep-wake cycle, and ultimately disrupts your circadian rhythm. People with disrupted sleep patterns often experience insomnia and anxiety. 
• Warmer weather: The summer heat and humidity are common triggers for reverse SAD. It’s no secret that the hotter temperatures can cause many to feel more irritable or cranky. Research has shown that this may be because the same body chemicals that regulate mood are linked to body temperature. The heat can also affect our mood by causing difficulty sleeping, dehydration, and restrictions on our daily activities. You may find yourself cooped up inside more as a way to avoid the sweltering heat.  
• Body image insecurities: As the weather heats up, outfits change to be cooler. Summertime gatherings often revolve around days at the beach or relaxing by the pool. Some may feel uncomfortable in shorts, tank tops, and bathing suits, which affects their self-esteem and mood and could cause them to avoid these social situations altogether. 
• Summer expenses: Many find themselves struggling financially during the summer months due to extra summer expenses and activities. Summer is a time to plan vacations or getaways, which can contribute to financial stress. Many parents may find themselves looking for sitters or summer camps as a way to balance their own schedules, but not without an added cost.

Related: What is Depression and How Can I Get Help?

What helps with seasonal depression? [3]: 

• Plan Ahead—Routines are great for mental health. Think about how this summer poses a break from your usual routine. Whether the kids are home for the summer or you have an extended summer vacation booked, plan ahead to maintain structure and protect your daily routines. 
• Practice Mindfulness— Work on breathing techniques, journaling, coloring, painting, and stretching to help calm your nervous system.  
• Get some sleep—Shut the blinds, turn on the fans, or crank up the air conditioner and go to bed on time. You will experience better sleep by maintaining a sleep/wake schedule in a dark, cooler room. 
• Keep up with an exercise routine—Regular exercise can help reduce feelings of stress and anxiety and help you feel good about yourself, lifting your mood. When you wake up or after the sun goes down, going on a leisurely walk can be a great form of exercise. Additionally, online workout videos you can follow, yoga, and even dancing are great ways to move your body.  
• Set budgets—Our budgets can get away from us when we are having a lot of fun or buying a lot of items to cope with our feelings. Making sure to create a budget and putting money aside to have fun or eat out can help in the long term to prevent financial stress.  
• Get professional help—If nothing seems to be helping your symptoms, seek help from a professional. Talk therapy or even alternative treatments such as transcranial magnetic stimulation (TMS) could help you get back to enjoying the summertime. If your symptoms don’t seem to be improving, consider a more intensive depression treatment program, like an outpatient or inpatient program for depression at Clear Behavioral Health. 

How Clear Behavioral Health can help SAD:  

If you are seeking support for your SAD symptoms, Clear Behavioral Health has various treatment programs in the Los Angeles, CA area, including our convenient location in Van Nuys, that are here for you. We offer outpatient mental health programs, residential mental health programs, teen mental health programs, as well as a virtual IOP.

All of our programs include access to compassionate and knowledgeable mental health professionals who can offer medication if needed while hosting individual therapy, group therapy, and family sessions. Additionally, we make sure to focus on holistic modalities to reconnect the body and mind.

In our treatment programs, you’ll be able to learn more about how to implement a routine, healthy coping skills, and preventative measures for when your SAD symptoms become prominent.  

Don’t let seasonal depression control your summer. Get the help you deserve now. Clear Behavioral Health will help you make the most of your summer and find your joy again.  

References: 

1. Griffin, R. M. (2023, September 14). Tips for summer Depression. WebMD. https://www.webmd.com/depression/summer-depression 
2. Seasonal Affective Disorder (SAD). (n.d.). https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=Symptoms%20and%20Treatment,Thoughts%20of%20death%20or%20suicide. 
3. Website, N. (2025, May 2). Treatment – Seasonal affective disorder (SAD). nhs.uk. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/