Understanding Summer SAD, Depressive Disorder Occurs During Summer And How To Overcome It

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JAKARTA - Summer is usually synonymous with bright sunshine, cheerful moods, and abundant energy. However, many people feel the opposite: restless, tired, and sad for no apparent reason, as the hot days drag on. These are symptoms known as Summer Seasonal Affective Disorder (SAD), a condition in which sunny weather and sunlight trigger mood swings.

According to Inner Sparkle Therapy, Tuesday, September 23, although SAD is more commonly associated with winter, for some people, summer also brings real psychological impacts. These include persistent fatigue, changes in sleep patterns and appetite, and feelings of withdrawal from social gatherings.

What Is Summer SAD?

Seasonal Affective Disorder (SAD) is a mood disorder that occurs or worsens at certain times of the year. SAD is most commonly known to occur in winter, but a summer version also exists. This condition is characterized by symptoms such as:

• Low energy and motivation, despite adequate sleep.
• Mood swings and irritability.
• Difficulty concentrating and making decisions.
• Disturbed sleep patterns or appetite.
• Desire to withdraw from social situations

Why Summer May Cause SAD?

Some factors that are thought to play a role in the emergence of summer SAD include:

• Excessive sun exposure or drastically changing light patterns. Too much light or varying light intensity can trigger stress or disrupt the body's circadian rhythm.
• Hormonal fluctuations. Hormonal changes can affect mood and physical state, especially when triggered by hot weather.
• Heat stress. Extremely hot weather can put stress on the body; dehydration, physical and mental exhaustion are very likely, which then impacts mood.

Characteristics Distinguishing From Other Disorders

To differentiate summer SAD from psychological disorders such as depression, anxiety disorders, or bipolar disorder, here are some important differences:

• Seasonal pattern: Symptoms appear or worsen specifically during the summer and usually improve after the summer is over.

• Symptoms are related to light, sensitivity to sunlight, or changes in the day-night schedule.

• The duration and frequency of symptoms are often limited to a few months during the summer.

How To Manage and Overcome Summer SAD

While summer SAD can be tough, there are strategies you can take to lessen its impact:

Light therapy

Although more commonly used for winter SAD, light therapy can also help those experiencing symptoms in the summer, provided the dosage and method of use are professionally recommended.

Cognitive Behavioral Therapy (CBT)

Helps us recognize and change negative thought patterns that arise from SAD symptoms.

Solution-focused psychotherapy, positive psychology, and self-acceptance.

Setting small, enjoyable goals, pursuing satisfying hobbies, and learning to accept ourselves without blaming.

Physical activity, a healthy diet, and consistent sleep.

Take a leisurely morning walk, eat a balanced diet, stay hydrated, and maintain a sleep routine to maintain a stable body and better manage your mood.