What Are the Summer Blues? We Asked Experts to Weigh In.

As a culture, we associate cold weather with despondency and warm weather with happiness. In movies, the weather is inevitably portrayed as dark and gloomy if someone is having a bad day. Conversely, if someone is thriving, we see them prancing in the sunshine.

For many people, this sentiment rings true. It’s why articles about surviving the winter blues and roundups of the best light therapy lamps inevitably pop up every winter. Winter weather can cause many people to experience genuine depression. But for others, it’s summer, not winter, that can contribute to feeling depressed. While most people think of seasonal affective disorder (SAD), a diagnosable mental health condition that follows a seasonal pattern, as something that can only affect people in winter, some people experience it in the summer.1

Just as scientists, medical experts, and mental health professionals have pinpointed specific reasons why people can experience depression in the winter (including less exposure to sunlight, which can disrupt the body’s circadian rhythm), there are also specific, legitimate reasons for summertime depression.2 Here, experts explain what they are and what to do if summer has you feeling down.

Stephanie Marcello, PhD, the chief psychologist for Rutgers University Behavioral Health Care, explains that SAD is a subset of depression. While individuals more commonly experience it in fall and winter, it can be diagnosed at any time of the year. “When diagnosing SAD in the winter or summer, we look at recurrence. It’s a form of depression that usually begins and ends around the same time every year.”.

Dr. Marcello says that for someone who experiences depression in the summer to receive a SAD diagnosis, they must experience symptoms of depression between May and September for two consecutive years, with no symptoms experienced outside of summer. (This is inverted in the southern hemisphere, of course).

“SAD can occur during any season,” echoes Sanam Hafeez, PsyD, a neuropsychologist and director of Comprehend the Mind. She explains that SAD experienced in the summer is known as summer-onset SAD (or reverse SAD). She says that the symptoms of summer-onset SAD are the same as general depression, which isn’t associated with a specific season.3

These symptoms can include:

• Persistent feelings of emptiness and hopelessness
• Inability to relax
• Sleep disturbances
• Changes in appetite or eating habits
• Withdrawing from social activities
• Reduced interest in engaging with others

Some of the reasons someone may experience summer-onset SAD have to do with the weather itself. For example, clinical psychologist Aura De Los Santos says that heat and humidity can be uncomfortable for some people. They can get in the way of sleeping well, and there is a direct link between insufficient sleep and depression.4

“Heat and humidity are common triggers,” Dr. Marcello agrees. “Some research says that the [same] chemicals in the body that regulate mood also regulate body temperature.5” Dr. Hafeez adds to this by saying that heat can lead to trouble concentrating, fatigue, and irritability for some. In addition, Dr. Marcello says heat and humidity may get in the way of people engaging in activities that make them happy. “Let’s say you go for a walk every morning with a neighbor, and once the heat starts, you aren’t able to do that,” she says, giving an example.

All three experts say that it isn’t just summer weather that can cause summer-onset SAD; it’s the activities often associated with summer. For example, Dr. Hafeez says that a change in work, school, or routine can be difficult for some and affect their mood. “A lack of structure and sense of purpose can lead to feelings of emptiness or low mood.”

Santos points out that there’s a lot of cultural pressure to have exciting summer plans, which aren’t attainable for everyone. For example, if you see many of your friends going on vacation, but if you can’t afford to take off work, you may start feeling depressed.

All three experts say that poor body image can also play a role. Someone with poor body image may worry excessively about how they look in the summer when it’s harder to cover up than in winter.

If you experience summer-onset SAD, there are tangible actions you can take that can help minimize your symptoms. First, Dr. Hafeez recommends consulting a healthcare professional, such as a primary care physician or mental health provider. That way, you can be properly evaluated and diagnosed. “They can offer guidance on treatment options and help develop a personalized plan,” she says. For some, therapy or prescription medication may be beneficial.

Next, try to pinpoint exactly what it is about summer that causes you to feel depressed. Is the humidity making you feel uncomfortable? If so, what actions can you take to ensure you stay as cool as possible? For example, Dr. Marcello says to consider increasing your time spent in air-conditioned spaces, taking cool showers, staying hydrated, and decreasing exposure to summer’s intense sunlight by using room-darkening curtains. Are you having trouble sleeping? Perhaps switching your sheets out for lightweight and sweat-wicking ones can help.

If the change in your routine has you down, Dr. Hafeez says to think about how you can create structure for your days. “Consistency in sleep patterns, meals, and daily activities can help stabilize mood and give a sense of control,” she says.

While your social life may look different in the summer than it does the rest of the year, Dr. Hafeez says that social support is still essential. “Reach out to friends, family, or support groups for emotional support and social connection. Sharing experiences and feelings with trusted individuals can provide validation, understanding, and community,” she says. This may mean being more proactive than you may be during the rest of the year. For example, if many of your friends are going on vacation, you may have to intentionally schedule phone calls with them to stay in touch instead of calling each other whenever you feel like it. Or it could mean engaging in a whole new activity during summer that you find enjoyable or meaningful, like volunteering in your community or joining a local club. And if seeing those vacationing friends enjoying themselves makes you self-conscious, it may be wise to limit your time on social media.

“For those who feel upset that they won't have a fun summer like their friends, it's important to focus on themselves,” Santos says. She says that holidays don’t have to be week-long excursions to the beach. They can also be moments of reflection, resting, and enjoying the little things. “Focusing on local activities that help develop your well-being is a good idea.”

Dr. Hafeez says that it’s also important to prioritize self-care. “This can include regular exercise, maintaining a healthy diet, practicing relaxation techniques such as mindfulness or meditation, ensuring adequate sleep, and engaging in activities that bring joy and fulfillment.”

If you know that every summer you’re likely to feel depressed, you can proactively take steps to minimize your symptoms as best as you can, including scheduling extra therapy sessions, if necessary. There is help and hope for anyone experiencing depression — no matter when it hits. By pinpointing the root causes of your symptoms, you’re one step closer to feeling more like yourself.