‘Reverse SAD’ Is A Real Thing. Here Are The Signs.

When you hear the term “seasonal affective disorder,” odds are you think of wintertime blues.

“We tend to associate shorter days, less sunlight and cold weather with higher chances of depressed mood,” therapist Natalie Moore told HuffPost. “Conversely, when we think of summertime, we imagine longer days, sunshine and picture people being more joyful and optimistic.”

For some people, however, the sunnier seasons bring an emotional struggle. This lesser-known ― and often overlooked ― condition is called “reverse SAD” or summer-pattern SAD.

“Reverse seasonal affective disorder, or summer-pattern SAD, is a type of depression that occurs during the spring and summer months, as opposed to the more common winter-pattern SAD,” said board-certified psychiatrist and “Practical Optimism” author Dr. Sue Varma. “While most people associate SAD with the colder, darker months, some individuals experience a worsening of mood when the days get longer and brighter.”

A number of different factors can cause reverse SAD.

“Reverse SAD is thought to affect individuals who are particularly sensitive to circadian rhythm changes,” Moore said. “Physiological factors include discomfort from increased heat and humidity and sleep disruption caused by early sunrise.”

Changes in light exposure can throw off mood-regulating hormones like serotonin and melatonin in the summer, just as in the winter.

“Psychological factors include internal pressure to be happy during this time of year,” Moore said.

The summer can be particularly tough for introverts, since social conventions call for increased participation in potentially energy-depleting activities in the summer.

“Other triggers may include summer stressors like vacation costs, childcare pressures, or problems with body image that are enhanced by our summer wardrobes,” said Dr. Samar McCutcheon, a psychiatrist with The Ohio State University Wexner Medical Center.

Summer tends to disrupt routines, which is especially challenging for parents.

“Everything feels a little less structured with kids out of school, parents shuttling children around summer camps, more workload because coworkers are on vacation and pushing off work later at night to accommodate summer day time schedules,” said Mabel Yiu, a marriage and family therapist and founding director of Women’s Therapy Institute. “For people who rely on routine to feel stable, that lack of consistency can be destabilizing.”

“The symptoms of reverse SAD can differ slightly from winter-pattern SAD,” Varma said. “People should look out for insomnia or trouble sleeping, loss of appetite, difficulty concentrating, irritability or mood swings.”

It’s common for those with this condition to feel extra pressure, which leads to a challenging disconnect.

“When you’re not feeling great but feel like you should be, it can lead to guilt, shame, and isolation, which only worsens mental health,” Yiu said.

Although the warm weather months are typically associated with more occasions to socialize, people struggling with reverse SAD may engage in social withdrawal.

“Summer comes with expectations to be outdoors, attend barbecues, take vacations, and generally be ‘on,’” said Erin Pash, a licensed marriage and family therapist and founder of Pash Co. “For someone already struggling, these expectations can feel like a heavy weight.”

She recalled a past client who expressed feeling guilty for wanting to stay inside in the air conditioning while it seemed like everyone else was at the beach. They felt as though something was wrong with them for not loving the summertime.

“You might notice you’re snappier with family members, avoiding social gatherings you’d normally enjoy or feeling physically uncomfortable even in mildly warm weather,” Pash added.

In addition to social withdrawal, restlessness and overwhelm are typical signs of the condition.

“The intense sunlight that energizes others can feel overwhelming, like sensory overload that leaves you agitated rather than refreshed,” Pash said.

Many people with reverse SAD report feeling overstimulated and anxious. But ultimately, the biggest sign is timing. Pay attention to patterns in your depression symptoms year over year.

“If you notice that around spring or summer time you experience these signs of reverse SAD, you should speak to your doctor or therapist about your symptoms,” Moore noted. “Because it’s not a well-documented condition, you may need to advocate for yourself in medical environments and seek a mood disorder specialist who has experience treating patients with this issue.”

“Because it is not a well-known mood disorder, the first step in treating and managing reverse SAD is recognizing that you struggle with it,” Moore said. “Although reverse SAD is rare, you are not alone. Awareness around this condition is increasing.”

Take steps to create an environment at home that will support your mental health in the summer.

“Use air conditioning or fans to maintain a comfortable temperature,” Varma advised. “Heat intolerance is a big trigger. And while bright light can be helpful in the winter, those with reverse SAD may benefit from limiting light during certain times of day, especially in the evening.”

Avoid excessive light exposure to promote good sleep as well.

“Use blackout curtains or eye masks if there’s still light,” Yiu suggested. “Minimize blue light screen time and have deliberate dim hours before bed.”

Think about lifestyle factors that can affect your mood, and take care of yourself with good nutrition, regular exercise and breaks to rest and recharge.

“Prioritize being proactive about your wellbeing ― nourish your body with healthy food and remember to hydrate and replenish your body,” suggested Rachel Thomasian, a licensed therapist and owner of Playa Vista Counseling. “Start or maintain a yoga or meditation routine to help manage feelings of anxiety or overwhelm.”

Be mindful about your schedule and how you divide your time as well.

“Find indoor activities during the day to avoid being outside at the peak of heat or humidity,” McCutcheon said. “It can be especially helpful if these activities involve your friends or family, to further prevent depressive symptoms.”

She also recommended taking vacations to cooler climates during the summer.

“Give yourself permission to have a different kind of summer,” Pash said. “Maybe your ideal July evening is a movie night with the AC cranked up, not a rooftop party. That’s completely valid. And if you know summer is tough, plan easier months around it. Maybe you schedule your big work projects for fall and keep summer commitments lighter.”

The same goes for social commitments. If you find endless summer barbecues too draining, you don’t have to say yes to every invitation.

“Let friends and family know that you experience summer differently,” Pash said. “A simple ‘I’m more of a fall person, but I’d love to hang out somewhere air-conditioned’ can go a long way.”

In addition to leaning on loved ones for support, consider seeking professional help.

“For treatment interventions, cognitive behavioral therapy can be a helpful place to start to treat mild or moderate symptoms, and antidepressants should be considered when someone is experiencing moderate to severe symptoms,” McCutcheon noted.

Whatever approach you try, just remember to be kind to yourself.

“Your experience is real and valid, even if it goes against the cultural narrative that summer equals happiness,” Pash said. “Remember there’s no ‘right’ way to experience any season. Your mental health matters year-round, including during those long, bright summer days.”