When we hear the term “Seasonal Affective Disorder”, we often think of the dark, gloomy winter months.
While shorter days and a reduced exposure to natural light can take a toll on our mental wellbeing, Seasonal Affective Disorder (SAD) is not just a winter condition, and some find they experience symptoms during the warmer, brighter summer months.
“SAD is largely about mood changes related to weather, and lifestyle changes related to weather can play a part in that,” says Dr Vanessa Pilkington, a Doctify-rated consultant psychologist.
“When the weather is extreme it can disrupt our normal routines and mood.”
Amanda Macdonald, experienced psychotherapist, counsellor and member of the British Association for Counselling and Psychotherapy (BACP) agrees and adds: “This can show up as low mood, irritability, anxiety and insomnia. However, it’s important to remember that SAD can affect people in different ways at different times of year, it’s very individual.”
A number of factors can contribute to these seasonal fluctuations in mood. Below are some possible causes of summer-onset seasonal affective disorder, or reverse SAD, alongside expert tips on how to manage your symptoms...
Social pressure
“In the dark wintry, rainy days you’ve got an excuse to stay at home all day and catch up on all things you want to do, whereas in the summer there’s an expectation and feeling that you should always be out making the most of the sunny weather,” says Pilkington.
“Therefore, people often feel exhausted in the summer because they are hot, overrun and overcommitted when their activities outweigh their resources.”
It can be difficult if your internal state doesn’t match this happy summer expectation.
“When we’re walking outside, have our windows open, or scroll on social media it can feel like we are constantly confronted with images, videos and in-person interactions of people having fun all the time, and if that’s not how you’re feeling inside that can make you feel even worse,” says Macdonald.
Disrupted routines
“During the summer holidays, people working in education or who have children have this big chunk of time when either kids are out of school or they aren’t going into work in the same way, which brings with it a change in routine,” says Macdonald.
This can feel dysregulating.
“There’s often a sense of comfort in being tethered to a routine, so suddenly having that routine thrown out the window can be very dysregulating,” says Macdonald.
Sleep disruption
Heat can also wreak havoc on our sleep during the summer months, which can have knock-on effects on our mood.
“If you don’t get enough sleep, you can wake up with headaches, feel irritable and end up living on adrenaline and nervous energy because you are not properly replenished and recharged,” says Pilkington.
“When people are living on adrenaline, they often get anxiety, higher levels of stress, higher levels of cortisol and become more irritable and anxious, and might be more inclined to feel agitated or angry.”
Dehydration
“If you are dehydrated, you can become more irritable, tired and might feel lightheaded or lethargic, and that can affect your mood,” notes Pilkington.
Idealised childhood summers
“Summertime can trigger memories of childhood summers and looking back at these memories can bring sadness, particularly if people in them are no longer around,” says Macdonald.
“In addition, idealising childhood summers can create a pressure of feeling like we should be able to recreate that for our children.”
Sensory issues
“Heat can be upsetting for lots of people’s systems and can be dangerous when temperatures get extreme, and for some people those sensory issues can be really challenging in the summer months,” says Macdonald.
“For example, some people find it really difficult to tolerate heat, sun cream and the feeling of stickiness during hotter temperatures.”
Body image
“Many people feel more comfortable when they are covered up and feel protected within their clothes, so the summer can be challenging as that is when we all tend to wear less clothing,” says Macdonald.
“This can be particular difficult for people who’ve experienced eating disorders or are experiencing self harm and have scars, for example.”
Here are some seven tips on how to manage these feelings during the summer period…
1. Pace yourself
“If you’re feeling low or exhausted, try to pace yourself this summer,” recommends Pilkington. “Try to avoid rushing around too quickly in the same way that you might in the colder months. Pace yourself rather than keeping going until you burn out.”
2. Prioritise sleep
“Try to keep to regular hours of sleep as much as you can, keep your room cool and dark, and wear earplugs if you need them,” advises Pilkington. “Carve some time out before going to sleep to relax and try to avoid going on your phone for at least an hour before you go to sleep.”
Macdonald agrees and adds: “Keeping to a routine can definitely help.”
3. Connect in a more relaxed way
“Keep connected with people and see friends, but maybe consider doing it in a more relaxed way,” suggests Pilkington. “For example, you could host in a more collective way where everyone brings some food around and cooks together.”
4. Go for a swim
Staying active is a great way to boost your feel-good hormones.
“Do some exercise like swimming, for example, as that cools you down, but gets you moving as well,” recommends Pilkington.
5. Keep hydrated
“Lots of symptoms are from dehydration, so make sure you drink lots of water and stay hydrated,” advises Pilkington.
6. Have regular recharging sessions
“Have a threshold and decide how much socialising and activity you’re prepared to do,” suggests Pilkington. “Decide which evenings or afternoons are reserved for relaxing at home.”
7. Seek help
“If you are experiencing sleep difficulties that go on for beyond two to four weeks, find that you are withdrawing socially, are not enjoying activities that you usually enjoy, are ruminating, or are feeling very irritable, anxious or a bit hopeless for a prolonged period of time, seek advice from a professional,” advises Pilkington.