Feeling SAD in the Summer
Jessica Chang, MHC-LP
It is the middle of long-awaited, highly anticipated ~summer in New York City~ , the time of year when cold, grumpy, focused New Yorkers seem to thaw their hearts, emerge from their detached state of being, and actually look up (and maybe even to their left and right) to take in their surroundings. The pressure to squeeze out every bit of fun-potential to make the most of every minute of summer seems New York universal. But not everyone feels the effects of this seasonal Renaissance. For some, with summer comes an onset of depression, also known as Seasonal Affective Disorder (SAD).
What is SAD?
SAD is a type of major depression which recurs on a seasonal basis. Roughly 5 percent of adults in the United States experience SAD, occurring in women 4 times more often than in men1. Age of onset is estimated to be between 18 and 30 years and typically lasts about 40% of the year. Subsyndromal SAD (S-SAD) also exists in which individuals may experience a more mild form of SAD with similar symptoms but not severe enough to be clinically diagnosed as recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).
Winter vs. Summer
SAD usually occurs during the fall and winter when daylight decreases and improves with the onset of spring. However, a portion of those who experience SAD feel the effects in the spring and summer. Both are characterized by symptoms of depression such as decrease in mood, reduced feelings of pleasure, irritability, and changes in sleeping and eating behaviors. In contrast to winter SAD in which potential causal patterns involving daylight, serotonin, melatonin, circadian rhythm, and Vitamin D have been observed along with relatively uniform symptoms1, summer SAD is known to be more variable, and important distinguishing factors have been noted. While symptoms of winter SAD center on sad mood and low energy, feeling tired and lethargic, and sleeping and eating more, summer SAD is often associated with restlessness and poor appetite, insomnia and agitation, and on occasion, episodes of violent behavior1.
Risk of Suicide Higher for Summer SAD
Important to note is that severity of symptoms varies amongst those with SAD, but like all depressive disorders, suicidal thoughts may be present, and those with summer SAD may be at increased risk of suicide. Although many people may have been led to think that suicidal behavior occurs most often during the cold winter months and around the holidays, suicidal behavior actually peaks in the late spring and early summer and dips in the winter2. Of those with SAD who have suicidal thoughts, those with winter SAD may not have the energy to carry out the plan, while those with summer SAD who often feel sad and agitated simultaneously, may have more energy to do so. Additionally, summer SAD is not talked about as often and little research exists on summer SAD. This may partially be due to the variability and heterogeneity of the nature of summer SAD which makes it difficult for researchers to study.
Possible Causes of Summer SAD
1. Environmental Factors
Summer heat, humidity, and pollen are believed to be the causes of summer SAD. Research has shown increased temperatures, higher pollen counts, and allergies to all be separately associated with higher rates of suicide, depression, and poor mental health in various populations without SAD3. Those with summer SAD have also reported that they attribute their summer sadness to the constant heat or that they cannot stand the light; notably, bright light can predispose to mania3. This combination of feelings involving extreme discomfort and possible activation, should not be overlooked. The question of why some people are more vulnerable to certain environmental stressors present in the summer remains. Furthermore, as climate change and global warming continue to worsen, summer SAD may become increasingly relevant. With a world that is heating up, along with the many devastating effects on the planet, mental health may be at serious risk.
2. Disruption of Routine
Summer daylight can disrupt one’s circadian rhythm as the sun rises earlier and sets later, affecting sleep patterns which may contribute towards depression. Certain occupations may also come with seasonal schedule changes, and summer vacations can affect schedules and routines as well in ways that may lead to depressed mood.
3. Social Pressures
Summer is full of social pressures, which can accumulate in layers as a person of marginalized identities. Worrying about how one may look in a bathing suit or while walking the streets of NYC, feeling obligated to join social events which may or may not involve having to spend money and also fretting about how to possibly say “no”, and as a parent having to balance multiple people’s schedules at once may all contribute towards SAD, to name a few examples4.
How to Cope with Summer SAD
If you experience seasonal depression in the summer, it is important to recognize and acknowledge your feelings and seek professional help. Temporary relief of symptoms may be found through cooling off (i.e. taking a cold shower, remaining in air-conditioned places, swimming in a cool body of water) and wearing dark sunglasses4, but there is currently no evidence for long-term effects in which symptom relief is carried over when returned to the summer heat and light. Developing and sticking to a routine and speaking to a therapist may serve more long-term remediation for summer SAD. In addition to talk therapy, antidepressants may also be of help in relieving symptoms. As SAD is seasonal, self-reflection and mindfulness can be useful in recognizing patterns in when and what triggers are occurring and how certain actions and behaviors affect one’s well being. These tactics may help to escape social pressures preemptively as well.
In all, if you experience summer SAD or S-SAD, your experience is valid and you are not alone. It is OK to feel SAD in the summer - even in New York City.
Sources:
Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564
Woo J-M, Okusaga O, Postolache TT. (2012). Seasonality of Suicidal Behavior. International Journal of Environmental Research and Public Health, 2012; 9(2):531-547. https://doi.org/10.3390/ijerph9020531
Sima, R. (2023). Sad in the summer? You may have summer seasonal depression. The Washington Post.
Stanek, B. (2023). Can You Get Seasonal Depression In The Summer? Forbes.
Salamon, M. (2022). Summertime Blues? Harvard Health Publishing.
NASA Climate Change (2023).
Seasonal Affective Disorder | American Psychiatric Association