Seasonal Affective Disorder (SAD) is just as real in summertime as it is in winter

Seasonal affective disorder (SAD), also known as ‘winter blues’ or ‘winter depression‘, is thought to affect as many as a third of British adults, but for some the arrival of brighter weather can come with its own problems. 

Regarded as a major depressive disorder (MDD) with seasonal patterns, SAD is linked to seasonal change and is not just a winter condition that leaves them anxious, low on energy and overwhelmed. 

And although it is associated with lack of light and gray, gloomy skies, some people suffer with SAD from increased sunshine and warmer temperatures, as well as social pressures that the warmer season brings. 

Here, experts tell Femail what can trigger summertime sadness and how to cope if you’re affected.  

Seasonal affective disorder (SAD) is thought to affect 29 per cent British adults. Regarded as ‘winter depression’ people can be affected during the summer. To help avoid overstimulation, you may want to set aside some time where you put your phone away or avoid screens entirely

Triggers of of summertime SAD

Heat and humidity  

Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic says: ‘We’re still not sure but it’s thought that the increased heat and humidity in summer can play a role for some people.’ 

Psychotherapist Somia Zaman explains that for some people, the higher temperature and humidity may leave sufferers feeling uncomfortable, sweaty and irritated.

For those who struggle with warmer temperatures they may find themselves not only uncomfortable but also isolated for not wanting to go out and the everyday tasks such as cooking or going for a walk suddenly seem like a lot of effort. 

This could result in relying on takeaway food, rather than standing in a hot kitchen, and reduced exercise for lack of going outdoors. 

The warmer temperatures can trigger anxiety and cause an increase in cortisol, the stress hormone. 

Cortisol levels are typically highest in the morning and gradually drop throughout the day. Levels are lower in the evening to maintain healthy sleeping patterns.

Research has shown that our cortisol levels are higher in the summer months compared to winter, and the increased temperatures can cause restlessness, palpitations, nausea and tiredness. 

Social pressures

Dr Touroni said: ‘The added pressure of “having fun” can also be a trigger during the summertime. When everyone’s seemingly out and about enjoying themselves, it can make someone feel lacking if they don’t feel the same.’

Somia Zaman agrees, saying: ‘For others, summer may bring with it the expectation to have a good time all of the time, accompanied by the sinking feeling that everyone else is having more fun. 

‘The increased financial pressures of summer are very real for many people, who may struggle to pay for day trips, a new wardrobe or a summer holiday. The ongoing stress that comes with money worries can easily lead to lower mood.

‘Body image is another common trigger for the summertime blues. With images of the perfect “beach body” all around us, many who feel they don’t live up will approach the warmer months with trepidation. For some, this will spill over into avoidance, confidence issues and low mood.’

Not enough sleep  

Psychotherapist Lisa Jury explains that too much sunlight has been found to halt melatonin production in the body. 

Melatonin is the hormone that drives the body’s sleep-wake cycle, it is produced by a small gland in your brain called the pineal gland. 

When it is dark, the pineal gland produces melatonin to make you feel sleepy but when it is light, the retina converts the light into an electric impulse.

This impulse sends a message to several of the body’s glands, including the pineal gland, which produces melatonin, therefore making it more difficult for you to fall asleep. 

Lisa says: ‘For some people the disruption that goes hand in hand with the summer months can be enough to trigger feelings of stress and anxiety.’

She lists the symptoms of summer SAD that typically occur between June and September as ‘anxiety, insomnia, loss of appetite and weight loss.’ 

If you are suffering from SAD in summertime, here is what you can do…

 1. Exercise and routine

It’s common knowledge that getting regular exercise can alleviate the symptoms of general, non-seasonal depression. 

Dr Touroni says: ‘Exercising releases feel-good hormones, endorphins and serotonin, which provide a natural boost and trigger positive feelings in the body. Exercise can also help the body become better at managing the stress hormone cortisol.’

It is also wise to look at your daily routine as getting enough sleep and maintaining healthy habits have been shown to help reduce anxiety. 

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If you are prone to anxious thoughts and feelings then try to get between seven and eight hours of sleep per night as sleep deprivation can have a number of negative implications including increased anxiety levels. 

Psychologist  Lloyd Ripley-Evans advises: ‘Introducing a routine into your daily life,’ he says ‘try to wake up at the same time each day and add wellbeing practices, such as meditation and exercise into your routine.’

2. Spend time in the dark and keep yourself cool

Installing blackout curtains and listening to white noise can help with the extended daylight hours, especially in early mornings

Lisa says: Instead of light therapy, people who have summer SAD may be advised to spend more time in darkened rooms. 

‘Line your windows with blackout curtains to block out the light nights and early morning light.’

Installing blackout curtains and listening to white noise can help with the extended daylight hours, especially in early mornings.

Lisa also points out that high temperatures can make some people feel agitated, stressed, and depressed. 

She suggests opening the windows before you go to bed to cool the room down or use a fan. She also recommends using ice bottles like a reverse hot water bottle.

3. Reduce screen time and notification overload

Niels Éek, psychologist and co-founder of mental wellness platform for business and individuals, Remente says that as we find ourselves with more free time and spending more time at home, we may want to be wary of our screen time. 

He says: ‘Research has shown that digital overload can contribute to feelings of anxiety, as getting constant notifications throughout the day causes our bodies to produce more of the stress hormones, cortisol and adrenaline, which can cause nervousness, anxiety and eventually leave us feeling overwhelmed. 

‘To help avoid overstimulation, you may want to set aside some time where you put your phone away or avoid screens entirely to help your brain recover from the stresses of the day.’ 

4. Consciously reframing your mindset 

Dr Touroni recommends starting each day with a short mindfulness meditation, as this will help give you an idea of what emotional state you are in, so you can plan your day in a way that is sensitive to that.

She also suggests: ‘Creating a self-soothing kit for when you’re feeling low or anxious. 

‘Fill it with items you find comforting, using each of your senses e.g. a soft blanket, a scented candle, soothing herbal teas, a notepad to journal thoughts, etc.’ 

Starting each day with a short mindfulness meditation will help give you an idea of what emotional state you’re in so you can plan your day in a way that is sensitive to that.

By acknowledging that  you cannot control the current situation you can control your reaction to it. 

Niels says: ‘Mindfulness and goal-setting can help manage how we react to the world around us and, in turn, put us more at ease. 

‘Setting achievable goals that you want to achieve will help you to feel more in control of your day, and, in turn, the situation, resulting in a better sense of direction. 

‘Break down tasks into small and manageable components, instead of a never-ending to-do list, that can in itself feel overwhelming.’ 

5. Seek help

If you think you might have summer SAD and you’re struggling to cope, it’s important to seek help from your GP. 

Maintaining good mental health is as important as maintaining good physical health. Just as you would seek help from your doctor if you were injured, your GP is there to listen, to talk to you and can direct and/or refer you to a mental health specialist if needed. 

You can also look to websites and mental health charities that are there to help, such as Anxiety UK, Mind or Rethink Mental Illness for additional resources.

Lisa explains: ‘There are many options available including modern therapies like Brain Working Recursive Technique (BWRT) which can be effective.

‘BWRT has been designed to remove the emotional responses and triggers from issues, like SAD, and create new neural pathways that do not have the old undesirable response attached to it.’