Navigating Summer Seasonal Depression

In her debut major-label studio album, "Born to Die," Lana Del Rey sings, “I got that summertime sadness.” While the song, aptly titled "Summertime Sadness," explores the nostalgia and grief of a doomed romance, it also touches on a deeper emotional state — depression.

Summer-onset seasonal affective disorder (SAD), which is now often referred to as major depressive disorder (MDD) with seasonal pattern, is a form of SAD whose onset occurs during the spring and summer months and typically subsides by the fall. Unlike the "winter blues," the more commonly recognized form of SAD associated with colder months which affects about 3 percent of the population, the summer variant is less studied and rarer, with a prevalence of just 0.1 percent (Munir et al, 2024).

Unlike the winter form, where lack of sunlight is a known trigger for depressive symptoms, summer depression may be triggered by excessive sunlight instead. In theory, overexposure to sunlight can disrupt melatonin production, a hormone critical for regulating sleep cycles. This can disrupt our circadian rhythms, which has been linked across numerous studies to depression (Pandi-Perumal, 2020).

According to the 2015 paper "Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches," SAD is a recurrent major depressive disorder that is more typically found in fall and winter but can also occur during the spring or early summer months. Symptoms often include agitation or restlessness, trouble sleeping, decreased appetite, weight loss, and a general feeling of melancholy. Apart from disturbing sleep, summer depression sufferers show what are called "endogenous" symptoms, meaning it is not linked to external factors (Fonte, 2021). This is in contrast to symptoms of winter SAD, which include increased appetite and excess sleep. The onset of summer depression can begin as early as spring and last until the end of summer, which can be a particularly isolating experience, given the expectation of summer as a time of joy.

As we face another summer of record-breaking heat, if you feel overwhelmed by the temperature and sunlight, consider seeking darker environments to help counteract the effect of excessive light exposure. A dark, air-conditioned room, a movie theatre, or the mall, for instance, might provide relief from the hot sun and bright outdoor light. Getting back to a regular sleep schedule by keeping blinds closed during sleep (or even throughout the day to provide a calmer, low-light environment), and wearing a sleep mask to keep daylight out may also help.

Beyond physiological relief, if you have noticed a persistent change in your mood, speaking to a professional can also help address the psychological aspects of summertime depression. Because social withdrawal can be a symptom of seasonal depression, and protective effects of depression include perceived emotional support, perceived instrumental support, and large, diverse social networks, plan low-light evening activities ahead of time to retain social connection.

Recognizing the signs of summertime depression, taking proactive steps to manage it, and seeking support can help make this summer more manageable.

To find a therapist, visit the Psychology Today Therapy Directory.