Q: I am one of those people who get depressed when days get longer. Why do some people get the summertime blues?
A: “Summertime blues” is an uncommon version of seasonal affective disorder known as summertime SAD.
SAD is marked by depressive symptoms at a specific time of year. Classic SAD occurs in late fall or winter when sunlight levels plummet. For a sliver of the 2% of people who develop SAD over their lifetime, however, these symptoms clash with the arrival of beautiful weather, fun outdoor activities, fragrant greenery and vacation escapes.
As with depression in general, however, both versions of SAD affect women more often than men. The season-led shift from cold to warm also can sink the mood in ways more concerning than a mere case of summertime blues. These summer SAD symptoms resemble overall depression signs, including irritability, low energy, trouble concentrating, and not enjoying activities that usually bring pleasure.
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Importantly, though, reverse SAD sometimes differs from winter-driven depression with opposite symptom patterns related to eating and sleeping. Many people with non-seasonal depression sleep too little, eat less, and lose weight. But those with summertime SAD may actually sleep more than one-half the day and put on extra pounds.
A harbinger of winter SAD is a steady drop in natural light, which is thought to disrupt the body’s built-in 24-hour clock, along with the brain’s ability to process serotonin, a chemical that influences mood. But in summer, people are exposed to many hours of daylight, so the working assumption is that light isn’t the problem.
Use these measures to help combat summertime SAD:
â– Lean in on treatment: People who take antidepressants shouldn’t pick spring or summer to decrease their dosage, and extra therapy appointments might be in order.
â– Revise routines: Tame overwhelming amounts of “together time” with kids or other family members by lining up more child care and sharing carpooling duties. Fall back on tried and-true ways to regain control over your days, such as setting reminder alarms and keeping a family schedule.
â– Double down on exercise: Milder days can be ideal for swimming, brisk walks, and bike rides, but don’t become a couch potato if heat and humidity drive you inside. Burn off stress in indoor gyms or pools, or with home-based exercise equipment.
Dr. Howard LeWine is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.
