How to Handle Summer Seasonal Affective Disorder (Yes, Summer SAD Is Real)

When most people think of Seasonal Affective Disorder, they picture cold, gray winter days. But for some, the opposite is true. Summer Seasonal Affective Disorder is a real and challenging experience that can make the sunniest time of year feel heavy, overstimulating and emotionally draining.

Just like winter SAD, summer SAD can disrupt sleep, appetite, mood and motivation. It can make social plans feel overwhelming, create irritability and lead to feelings of isolation or hopelessness. The pressure to feel happy and active during summer can make it even harder for those affected to ask for help.

If you struggle emotionally during the warmer months, you’re not alone—and there are things you can do to feel better.

Recognizing the Signs of Summer Seasonal Affective Disorder

Summer SAD often starts in late spring or early summer and can include symptoms like:

• Trouble sleeping or feeling restless at night
• Increased anxiety or agitation
• Loss of appetite or weight changes
• Feeling overwhelmed by heat or light
• Difficulty concentrating
• Feeling isolated or withdrawn despite being surrounded by people
• Depressed or hopeless thoughts

If these patterns show up every summer or last more than a few weeks, it could be more than just a seasonal mood shift.

Tips for Coping With Summer Seasonal Affective Disorder

1. Create a Cool, Dark Sleeping Space

Long daylight hours and high temperatures can disrupt sleep. Use blackout curtains, run a fan or white noise machine and keep your bedroom cool and calm. Consistent sleep helps stabilize your mood and energy.

2. Build Gentle Structure Into Your Day

Summer schedules often lack routine, which can lead to feeling unanchored. Try to create a simple daily rhythm with regular meals, movement, and rest even if you’re not working or attending school.

3. Limit Overstimulation

Crowds, heat and noise can trigger emotional overload. Give yourself permission to skip events that feel like too much. Schedule quiet time in calming environments, like libraries, shaded parks or your own home.

4. Take Breaks From the Heat

Too much sun and heat can raise irritability and lower energy. Stay hydrated, seek air conditioning when needed and avoid long periods outdoors during peak heat hours. Your comfort matters.

5. Practice Mindfulness and Grounding

Breathwork, guided meditation or simply taking 5 minutes to sit in stillness can help reset your nervous system. Use these tools when you feel overstimulated or disconnected.

6. Be Honest About How You’re Feeling

There’s often pressure to feel happy in summer. But if you’re not okay, it’s okay to say so. Talk to someone you trust or reach out to a professional. Naming what you’re experiencing is a powerful first step.

7. Avoid Overcommitting

Just because summer is busy doesn’t mean your schedule has to be. Choose one or two meaningful activities a week and leave space for rest. Overbooking yourself can increase anxiety and exhaustion.

8. Seek Professional Support

If summer SAD is interfering with your ability to function or enjoy life, professional help can make a difference. A psychiatrist can help identify underlying causes and recommend a treatment plan tailored to your needs.

Final Thoughts on Summer Seasonal Affective Disorder

Summer seasonal affective disorder can feel confusing and isolating, but it is both real and treatable. With support, awareness and the right tools, you can navigate the season with more ease and clarity.

If you’re struggling this summer, Coastline Psychiatric Liaisons is here to help. Reach out today to connect with care that’s grounded in compassion, expertise and understanding. You don’t have to go through this alone.

FAQs

1. What causes summer seasonal affective disorder?

Summer seasonal affective disorder, or summer SAD, is a type of depression that occurs during the warmer months. It is often triggered by factors like intense heat, longer daylight hours, increased social pressures and changes in daily routines. These seasonal shifts can disrupt your internal body clock and impact mood-regulating chemicals, leading to symptoms like restlessness, insomnia and increased anxiety.

2. How is summer SAD different from winter SAD?

While both summer and winter SAD involve seasonal mood changes, they show up in different ways. Winter SAD often includes low energy, increased sleep and cravings for comfort foods. Summer SAD tends to look more like agitation, poor sleep, a lower appetite and heightened anxiety. The root causes differ too. Winter SAD is usually linked to less sunlight, while summer SAD is often caused by overstimulation, heat and the disruption of routine.

3. What are effective ways to manage summer SAD?

Managing summer SAD starts with recognizing how the season affects you and giving yourself permission to slow down. Keeping a consistent sleep schedule, staying cool, limiting overstimulation and building in quiet time can all make a difference. Light exercise, calming routines and moments of mindfulness can help ground your nervous system. If symptoms don’t ease or begin to interfere with daily life, professional support can guide you toward feeling more balanced.