Summertime SAD-ness: Why You Feel Depressed in Summer, and 6 Ways to Cope
What is SAD?
Seasonal Affective Disorder, or SAD, is a form of depression that is related to a change in the season. It is most often associated with winter, and can be linked to shorter days, less sunlight, and colder weather, among other factors. Although it’s sometimes endearingly called the ‘winter blues,’ SAD is a very real and often debilitating condition. In colder months, people may find themselves sleeping more, having lower energy, and withdrawing or "hibernating" for days and weeks at a time.
Why is this relevant in summer?
Well, it turns out that SAD is not exclusively linked to winter. In fact, many people may experience it amidst the transition into spring and persisting through the summer months. This may be surprising, as summer is the time when the sun is shining, the birds are chirping, and both nature and cities come back to life. It is not quite known yet how this seasonal change affects us on a physiological level, but psychologically, some of these changes may be precisely what causes summertime SAD.
It is not uncommon for people to experience heightened pressures in summer because it is so beautiful outside. This brings along with it changes in routine, and the added financial pressures of engaging in more activities, which may not be accessible to everyone. In addition to this, social media consumption over the summer can increase the likelihood of making comparisons. Have you ever found yourself opening Instagram, TikTok, or Snapchat and viewing your friends' activities, wondering What is Megan up to? Woah, John went where? That looks so fun! And I'm just sitting at home? I'm wasting my summer! Suddenly, you're hit with FOMO (the fear of missing out) and you have no idea what to do with it.
These contributing factors may lead to symptoms that are different from winter SAD. In summer, it might be more common to experience:
Trouble sleeping
Anxiety
Unsettled energy or restlessness
Poor appetite, leading to eating less
Overwhelm and burnout
Six Ways to Navigate Summertime SAD
If this resonates with you, please know that you are not alone. This is something that many people face, and there are absolutely ways to work with it.
Practice mindfulness
Getting curious about your emotions and staying present with yourself are important exercises in moving through your anxiety and SAD. Engaging in practices like keeping a mood journal, doing body scans, or daily meditation can help create space to slow down, get curious, and understand or release your emotions.
2. Check in with yourself
Before automatically saying "yes" to an outing, it is can be beneficial pause and observe your energy levels, desires, and motivation for saying yes. This type of check in is a form of mindfulness that can help you understand yourself better, and can guide you towards making more intentional and empowered choices that are truly for yourself.
e.g. “How do I feel? Am I energized and excited? Or am I actually exhausted, but afraid of missing out on the fun?”
If it’s an authentic yes - amazing! If it’s not, this is your opportunity to practice saying no and reminding yourself that skipping one event doesn’t mean your summer is wasted or your friendships are in danger.
3. Use social media consciously
Reducing time spent on social media can assist you in staying present and engaging in your day-to-day mindfully. You can even intentionally curate your feed by following accounts that uplift and inspire you rather than those that trigger comparison or self-doubt. Your online space should feel like a support system, not a pressure cooker.
4. Set boundaries
It is okay to say no, or to have certain limitations and needs that don't match the needs of others. Only you know your limits, and it is important for you to be the person who can budget your time, energy, and finances appropriately. Getting clear on how much time, energy, and money you can realistically give to summer activities can help you with decision-making around obligations and outings. Boundaries are not selfish. They’re a form of self-respect.
5. Maintain a routine
Summer can throw off your usual rhythm, so creating your own routine provides grounding. Consider:
Morning journaling
Daily walks
Eating at regular times
A calming nighttime wind-down
Small anchors can help regulate mood and energy.
6. Seek support
If you are having difficulty navigating this season, it can be helpful to seek mental health support from a professional. As a therapist, I can help you understand why this is happening for you, and support you in discovering what you need in order to move forward in a helpful way. Importantly, if you are unable to sleep, eat, or keep up with daily tasks, it is important to also speak to your doctor to seek options for medical support.
Remember, it’s okay to not feel okay, even in the sunshine. By listening to yourself and taking small, intentional steps, you can move through the season with greater ease and self-compassion.
With warmth,
Alessia