Summer Sadness: Reverse Seasonal Affective Disorder

Summer Sadness: Reverse Seasonal Affective Disorder

Summer Sadness: Reverse Seasonal Affective Disorder

Do you find yourself going through seasonal depression during the summer months? While not nearly as common as winter depression, seasonal summer depression is a very real thing. It’s called Reverse Seasonal Affective Disorder. If you experience symptoms of depression each summer that ease up by fall, then you could be affected. Therapy as well as various forms of self-care can assist in reducing the symptoms of Reverse SAD so that you can enjoy your summer.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons. In the typical form, symptoms become more severe in fall and winter. This conditions is characterized by symptoms such as low mood, lethargy, increased need for sleep, and a craving for carbohydrates.

Summer Sadness: Reverse Seasonal Affective Disorder

What is Reverse Seasonal Affective Disorder?

In contrast, reverse SAD occurs in the warmer months of the year. Like with regular SAD, it appears seasonally. Symptoms may include anxiety, insomnia, irritability, and decreased appetite, contrasting with the oversleeping and overeating often associated with winter-based SAD.

SAD is more common than Reverse SAD. It’s estimated that 5-10% of people in the United States experience winter SAD, while about 1% of people experience Reverse SAD.

Symptoms of Reverse SAD

Symptoms of Reverse SAD

In both SAD and reverse SAD, people experience depressed mood, loss of interest/ pleasure in things once enjoyed, and other common symptoms of major depression. Other symptoms of Reverse Seasonal Affective Disorder may include:

  1. Insomnia: Difficulty falling asleep or staying asleep.
  2. Poor Appetite: Decreased interest in food, potentially leading to weight loss.
  3. Anxiety: Persistent feelings of worry and fear that may be hard to control.
  4. Agitation: Feeling restless or irritable.
  5. Feelings of worthlessness or guilt: Regularly berating oneself for perceived faults and mistakes.
  6. Difficulty concentrating: Struggles with focus, decision-making, and remembering things.
  7. Restlessness: An inability to relax or sit still.
  8. Physical problems: Unexplained physical issues such as headaches or stomach problems.
  9. Feeling overwhelmed: Having a sense that managing day-to-day tasks and responsibilities is too much to handle.
  10. Increased sensitivity to social rejection: An amplified reaction to perceived or actual instances of rejection from others.
  11. Episodes of intense energy and activity followed by episodes of lethargy: Some people with Reverse SAD may experience periods of high energy and activity, followed by periods of low energy and exhaustion.
  12. Thoughts of death or suicide: Some people may have recurring thoughts of death, suicidal thoughts, suicide attempts, or suicide.

What Causes Reverse SAD?

What Causes Reverse SAD?

Some of the possible causes of reverse seasonal affective disorder include:

  1. Circadian Rhythms: These are your body’s internal clock that regulates sleep and wakefulness. Longer daylight hours during the spring and summer can disrupt this clock, leading to symptoms of Reverse SAD in some people.
  2. Melatonin Production: Changes in daylight can also disrupt your body’s production of melatonin, which helps regulate sleep. Overproduction or underproduction of this hormone can lead to sleep disturbances and mood changes.
  3. Serotonin Levels: Sunlight also influences your body’s production of serotonin, a neurotransmitter that is linked to mood. Too much sunlight could potentially cause a drop in serotonin levels, triggering depressive symptoms.
  4. Sensitivity to Heat and Humidity: Some researchers believe that the increased heat and humidity during the spring and summer months can contribute to symptoms of Reverse SAD.
  5. Vitamin D Deficiency: Some studies have suggested that a deficiency in Vitamin D, sometimes referred to as the “sunshine vitamin,” might be associated with symptoms of depression, including Seasonal Affective Disorder. However, more research is needed to confirm this connection.
  6. Individual Biological Differences: Each person’s body may respond differently to changes in light, temperature, and season. These individual differences in biology or body chemistry could potentially contribute to the onset of Reverse SAD in certain people.
  7. Disrupted Schedules: Summer often means a change in routine for many people. Children are out of school, families take vacations, and regular activities may be put on hold. This disruption in routine can increase stress levels and potentially contribute to symptoms of Reverse SAD.
  8. Body Image Issues: Summer weather means lighter, more revealing clothing and often more focus on physical appearance. This can lead to increased self-consciousness and stress, particularly among people who are already prone to depression or anxiety.
  9. Social Isolation: People who are sensitive to heat or sunlight may opt to stay indoors to avoid discomfort, leading to increased feelings of isolation and loneliness. This is especially true if they see others enjoying outdoor activities from which they feel excluded.
  10. Financial Stress: Summer can often be associated with additional expenses, such as vacations, childcare, or increased energy costs for air conditioning. Financial stress can contribute to feelings of anxiety and depression.
  11. Allergies: Some people experience increased allergies in the spring and summer, which can lead to physical discomfort and increased irritability, potentially exacerbating symptoms of Reverse SAD.

Treatments and Self-Care for Reverse SAD

Treatments and Self-Care for Reverse SAD

Like with any other form of depression, people who experience reverse Seasonal Affective Disorder might want to talk to a therapist and/or doctor. Medication and therapy are both common treatments. Other treatments and self care for Reverse SAD include:

  1. Vitamin D: Although the link between Vitamin D deficiency and SAD isn’t definitive, some studies suggest that Vitamin D supplements might be beneficial for some people.
  2. Cool and Dark Therapy: Some people with Reverse SAD may find relief by spending time in cooler, darker environments to counteract the effects of the extended daylight and heat. This might include using blackout curtains or air conditioning to create a cooler and darker indoor environment.
  3. Stay Hydrated: Drinking plenty of fluids can help you stay comfortable in the heat.
  4. Avoid Overexposure to Sunlight: You might find it helpful to stay indoors during the peak sunlight hours of the day (usually around midday). If you do go out, protect your skin with sunscreen and wear a hat and sunglasses.
  5. Regular Indoor Exercise: If heat and sunlight are triggers for your Reverse SAD, try to establish a regular exercise routine indoors. Physical activity can boost your mood and energy.
  6. Keep a Regular Sleep Schedule: With longer daylight hours, it can be challenging to maintain a regular sleep schedule. Use window blinds or an eye mask to keep your sleeping space dark.
  7. Mindful Eating: In contrast to winter SAD where there’s a tendency to overeat, people with Reverse SAD may struggle with appetite loss. Try to maintain a regular eating schedule with nutritious food.

Therapy for Reverse Seasonal Affective Disorder

Therapy for Reverse Seasonal Affective Disorder

Everyone responds differently to different types of therapy. That said, common approaches to treating reverse SAD through therapy include:

  1. Cognitive-Behavioral Therapy (CBT): This form of therapy can be particularly effective in treating Reverse SAD. CBT helps patients understand their thoughts and feelings that influence behaviors. It equips individuals with practical strategies to manage negative thought patterns and improve coping mechanisms.
  2. Interpersonal Therapy (IPT): This type of therapy focuses on improving the quality of a person’s relationships and social functioning to help reduce their depressive symptoms. It can be beneficial for individuals who feel isolated or disconnected during the summer months.
  3. Mindfulness-Based Cognitive Therapy (MBCT): This approach combines cognitive therapy techniques with mindfulness strategies. Mindfulness can help individuals focus on the present and become more aware of their thoughts and feelings without becoming overwhelmed by them.

Do you want to speak to a therapist this summer? Contact us today for a consultation!