Understanding Summer Slumps: Seasonal Affective Disorder (SAD) and Mental Health in Warmer Months
When most people hear about Seasonal Affective Disorder (SAD), they immediately picture the winter blues. It’s hard not to feel tired and withdrawn when the cold and grey days of winter drag on. However, what’s far less recognized is that SAD doesn’t only occur in winter. In fact, for some individuals, summer brings its own set of mental health challenges.
Summer-pattern Seasonal Affective Disorder (SAD) is a real and often misunderstood form of SAD. While it is less common than the winter type, it can be just as disruptive. Instead of low energy and oversleeping, summer-pattern SAD is often marked by symptoms such as anxiety, agitation, insomnia, irritability, restlessness, and even bouts of depression.
I’ve worked with many clients who find themselves struggling unexpectedly when summer arrives. They often ask, “Why am I feeling this way when everyone else seems so happy?” This question highlights a difficult part of summer-pattern SAD. The season is widely associated with fun and relaxation. When your mood does not match these expectations, it can feel incredibly isolating.
Several factors may contribute to summer-pattern SAD. For example, longer daylight hours can disrupt circadian rhythms and interfere with sleep and getting a poor sleep has a significant impact on emotional regulation and overall well being. High temperatures and intense sunlight can also cause physical discomfort and fatigue, especially for those who are sensitive to heat or struggle with feeling overstimulated.
Changes in daily routine may also play a role. Summer often brings school holidays and altered work schedules, causing a general loss of structure that many people depend on. Additionally, increased social activities such as pool parties and vacations can stir complex feelings around body image related self-esteem and identity. For others, these complex feelings may not be specifically about physical appearance, but rather about an internal pressure to appear a certain way emotionally in social settings that does not align with how they feel internally. This is sometimes referred to as “masking” and can be emotionally exhausting.
If you notice symptoms of summer-pattern Seasonal Affective Disorder, there are helpful strategies to support your mental health during this time. In therapy, I often help clients develop a seasonal wellness plan that is flexible and responsive to their current needs.
Here are some practical suggestions:
Maintain steady routines
Even if your schedule shifts, keeping consistent wake-up and bedtime rituals can help balance your mood. Gentle morning activities like stretching or mindfulness may improve your emotional regulation.
Use cooling strategies
Applying a cold pack to pulse points, drinking cold water, wearing breathable clothing, and finding shaded or air-conditioned spaces can reduce both physical and emotional stress.
Limit sensory overload
If bright light or crowds are overwhelming, consider trying blackout curtains for your bedroom, or investing in some background noise-reducing headphones to wear in social settings. Creating quiet, calm spaces throughout your day can provide relief.
Respect your emotional limits
It is okay to decline invitations or activities that feel draining. Understanding your boundaries and communicating them clearly helps reduce stress.
Focus on meaningful activities
Instead of following seasonal expectations, engage in what feels personally fulfilling. This might be spending time in nature, creative expression, one-on-one conversations, or simply resting.
Professional support can also make a significant difference. Speaking with a psychologist allows you to better understand your symptoms and develop targeted coping strategies. Exploring how seasonal patterns relate to other mental health conditions can also provide valuable insights.
Mental health does not take a vacation. Feeling low or anxious during the summer months is valid and okay. By increasing awareness of summer-pattern Seasonal Affective Disorder, we can reduce stigma and provide compassionate support year-round.
Wishing you all the best in the summer months!