Seasonal affective disorder (SAD) is a type of depression many people associate with the darker, colder months of winter and fall. However, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), SAD is simply defined as a type of major depression with a seasonal pattern. This implies that, although less common, it can also appear exclusively during the spring and summer periods for certain individuals. If you’re noticing reoccurring depressive symptoms in yourself during the summer season, it could be beneficial to explore underlying causes.
Seasonal Affective Disorder Symptoms And Diagnostic Criteria
Seasonal affective disorder is considered to be a type of major depressive disorder (MDD). It’s characterized by depressive symptoms only during specific times of the year. The symptoms of SAD are similar to those of MDD. Common symptoms overall can include:
- A lack of enjoyment or interest in previously enjoyed activities
- Significant changes in sleep patterns
- Significant changes in appetite
- Difficulty concentrating
- Prolonged low mood
- Thoughts of hopelessness or worthlessness
- Thoughts of suicide
To be diagnosed with SAD, an individual must exhibit key symptoms of MDD during a particular season for at least two years. These episodes must also be more common or frequent than other depressive episodes in the individual’s life.
Who Can Experience Summer-Onset SAD?
There are two recognized types of Seasonal Affective Disorder (SAD): fall-onset SAD, which typically commences in the fall and concludes in the spring, and spring-onset SAD, which starts in late spring and concludes in early fall. It’s worth noting that fall-onset SAD is generally considered to be more prevalent than spring-onset SAD.
Any person can be diagnosed with seasonal affective disorder. However, the condition is diagnosed four times as often in women than in men, according to the Office on Women’s Health.
What Causes Summertime Depression?
The origins of depression, particularly in the context of specific seasons, remain complex and multifaceted, with no single cause. Even less is currently understood about the exact reasons why some people only experience symptoms at certain times of year. However, several theories regarding the potential causes of SAD have been proposed:
Circadian Rhythm Disruptions
Individuals with Spring-Onset SAD may experience difficulties adjusting their sleep-wake cycles to the extended daylight hours of the season. This disruption in their internal body clock, or circadian rhythm, can contribute to depressive symptoms.
Chemical Imbalances
Serotonin and melatonin, two key neurotransmitters, are believed to play a role in SAD. While there’s more research on their connection to Winter-Onset SAD, some researchers suggest that a lack of sunlight exposure in summer may affect serotonin levels, impacting mood regulation. Additionally, high melatonin levels and hypersomnia (excessive sleep) may also contribute to mood changes in those with SAD.
Changes in Routine
The shift to summer can bring about significant changes in daily routines for some individuals. These changes can lead to financial stress or a loss of structure, both of which can contribute to depressive symptoms.
Extreme Heat
High temperatures have been associated with increased depressive symptoms, irritability, and even higher suicide rates. People residing in exceptionally hot regions may be more prone to summer depression due to these weather-related factors.
Social Pressures and Challenges
The summer season often involves increased social engagements, which can lead to social comparison and feelings of inadequacy if one’s experiences don’t match the cultural expectations. Conversely, individuals lacking a social network or support system may experience depression due to social isolation, a critical factor for mental well-being.
Body Image Challenges
The warmer weather may necessitate wearing clothing that reveals more of one’s body. This can be distressing for individuals with body image issues, potentially leading to avoidance of social situations, reduced exposure to sunlight, and a deficiency in mood-enhancing Vitamin D.
In conclusion, the causes of summer depression, like depression in general, are complex and multifactorial. They involve a combination of biological, psychological, and environmental factors. Understanding these potential causes can be helpful in addressing and managing summertime depression effectively.
How to Manage Summer Seasonal Affective Disorder (SAD)
If you suspect you may be dealing with Summer Seasonal Affective Disorder (SAD) or another mental health issue, it’s advisable to seek the guidance of a mental health professional. Additionally, there are several strategies you can employ to enhance your mental health and overall well-being during the summer season:
Connect with People in Ways You Enjoy:
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- If you tend to isolate yourself during the summer due to social comparisons, body image concerns, or a limited social network, consider alternative ways to connect with others that align with your interests and comfort level. These activities need not conform to typical summer pastimes; they should make you feel good.
- Explore options such as joining a book club (whether in-person or virtual), scheduling regular calls with distant friends, attending events at air-conditioned venues like libraries or community centers, going for a shaded forest hike with a friend, or having a picnic under a tree in the park.
- If extreme heat is a concern, focus on social activities that can be enjoyed indoors, like hosting a movie night with friends at your place.
Create a Routine:
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- If a change in your summer schedule contributes to your depression, consider establishing a consistent routine reminiscent of your non-summer months.
- Enroll in classes or events that occur at regular intervals, providing structure to your days.
- Prioritize a steady sleep schedule and practice good sleep hygiene to add consistency to your daily routine and reduce the likelihood of depressive symptoms.
Let Go of Expectations:
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- Summertime often carries cultural expectations, and the pressure to conform to these standards can lead to feelings of depression.
- Recognize these expectations and try to release yourself from their demands as much as possible. Understand that it’s okay not to conform to societal norms.
- Taking a break from social media, where others may be showcasing their idealized summers, can also be beneficial.
- Focus on activities that bring you joy and self-care, regardless of what others are doing, to maintain a positive outlook during the season.
By incorporating these strategies, you can take proactive steps to manage and alleviate the symptoms of Summer SAD and improve your overall mental health during the warmer months. However, it’s crucial to remember that seeking professional help is essential if your symptoms persist or worsen.
Speak With a Therapist
As seasonal affective disorder is a diagnosable mental illness, symptoms may not improve with lifestyle changes and coping strategies alone. That’s when it may be worth considering seeking the support of a licensed therapist. Therapists can offer guidance in many areas, including routine, relationships, stress, life changes, and mood, and certain therapy modalities—such as Cognitive Behavioral Therapy- are often the first-line treatment for depression of various types anyway.
Our team of therapists can support you as you navigate seasonal depression or sadness.. Please call or text us at (949) 245-7442 or book an appointment online.