Lazy days in the sun, having picnics, sitting outside with friends all evening – these summer pursuits sound very enjoyable and relaxing.
For some, however, the longer days and warm weather bring irritability, discomfort and gloom. This is known as seasonal affective disorder, or SAD.
What is SAD?
Clinically speaking, SAD is a type of depression that has a recurrent seasonal pattern, although it’s also used to describe a milder form of seasonal blues.
It’s more commonly associated with autumn and winter, when those affected experience fatigue and low mood as the days get darker. But some people take comfort in those same grey days and cool temperatures.
As with the winter condition, those who experience summer-pattern (or reverse) SAD, describe feelings of low mood and a lack of motivation. Other symptoms include decreased or increased appetite, anxiety, irritability and difficulty concentrating.
Personal experience
Interviewed for Teen Breathe’s sibling title, Breathe, in 2020, holistic therapist Nicky Harris, from Shropshire, UK, said she experienced summer SAD: ‘My symptoms start with the anxious feeling in my stomach as early as 21 December, the winter solstice, because I know then that the days are getting longer.
‘By the time the clocks go forward, I could cry, I feel sick, I can’t sleep… I won’t change the time on the clocks in the house, I close the blinds at around 7pm because I can’t bear that much light any longer. I instantly feel more relaxed in the dark.’
Nicky had no idea that reverse SAD existed until her GP suggested it: ‘When I mentioned that I hated the season and the light nights, she said she was exactly the same. She said it sounded like I had reverse SAD. I was relieved it wasn’t just me.’
In the UK less than 1% of the population is thought to suffer with summer SAD, but since the condition isn’t well-known, that number could be higher.
Complex causes
Experts believe that differing light levels, responsible for producing serotonin – sometimes called the happy hormone – can cause mood-shifting seasonal patterns.
For some, short winter days result in decreased levels, leading to low energy and mood. In reverse SAD, too much light is thought to result in nervous energy and tiredness. Studies have also shown that heat is another likely trigger.
Hormonal shifts
Lance Workman, a visiting professor of psychology at the University of South Wales, in the UK, has a specialist interest in SAD. He told Breathe: ‘Sunlight does increase serotonin production, which is a good thing if levels are too low as it tends to give us a lift. But if you have too much circulating, it can lead to irritation and distraction.’
It’s thought that the disruption to serotonin levels can also affect the production of the sleep hormone melatonin, which needs darkness for its production. If these two hormones are out of sync, it can cause chaos to the body’s internal clock.
Light and dark
It’s important to remember that just as some people might love a day trip to the beach or an afternoon by the pool, others might prefer a movie matinée or a moonlit walk. There are no rules when it comes to what makes you feel good – whatever the weather.
If you think you might be experiencing symptoms of SAD, talk to a trusted adult and arrange to see your GP. If you’re feeling low, reach out at youngminds.org.uk
Go easy on yourself
Tips for alleviating the symptoms of reverse SAD
Lower the lights. If it’s practical, ask your parents or guardian to fit a blackout blind or line your curtains to minimise the daylight filtering in. An eye mask is also an inexpensive option that helps to lower the light levels on long nights.
Keep cool. Again, if possible, try to see if it’s okay to choose bed linen that keeps your body temperature stable. You might also consider borrowing a fan in particularly warm weather.
Get rest. Try to eat at least two hours before you’d like to fall asleep and stick to a regular bedtime. Avoid caffeinated drinks in the evening.
Create calm. Breathing deeply and evenly can help lower stress levels. Try to picture a box and imagine yourself breathing in for a count of four as you follow one of the sides up the box, then holding for four as you move along the top, then exhaling for four as you move down the other side and holding for four as you move along the bottom.
Ask for support. Talk to family and trusted friends about your feelings. This will make it easier for them to support you, especially when you’re outdoors.
Keep exercising. Lance suggests staying indoors during the hottest part of the day, but try not to sit still all day. Take an early-morning or late-evening stroll to ensure your health and fitness don’t suffer.