Seasonal Affective Disorder (SAD) is the hidden challenge in the hot summer months as well.
Most people associate Seasonal Affective Disorder (SAD) with the cold, dark winter months. However, a lesser-known form of SAD emerges when the sun is at its brightest during the summer months, especially in this part of the world. Despite the season’s reputation for joy and freedom, for some, the longer days and higher temperatures can trigger a very different experience one of anxiety, agitation and emotional fatigue.
The different kind of SAD
While winter SAD is typically marked by low energy, oversleeping and increased appetite, summer SAD presents almost in reverse. Individuals may experience insomnia, restlessness, reduced appetite and in many cases, intense anxiety or irritability. These aren’t just mild seasonal blues they can interfere with daily functioning, relationships and overall well-being.
One of the driving forces behind summer SAD is heat stress. High temperatures and humidity can disrupt sleep patterns, elevate stress hormones and lead to dehydration all of which take a toll on emotional stability. In those already coping with anxiety or mood disorders, these physical stressors can exacerbate existing symptoms.
Another critical factor is the disruption of daily routines. Summer often brings significant shifts children are out of school, work schedules change and vacations alter sleep and meal patterns. While some welcome this flexibility, others may struggle with the lack of structure. A disrupted routine can unanchored the rhythms that help regulate mood and energy.
Who’s at risk?
Women are four times more likely than men to experience SAD and that includes the summer variant. Hormonal changes, combined with societal pressures around body image can create a potent mix of stressors. The pressure to appear a certain way in summer bodies or to always be cheerful in sunny weather adds emotional weight to an already difficult time.
Young adults, particularly those between the ages of 18 and 30 also face a heightened risk. This is a life stage full of transitions finishing studies, starting careers, navigating relationships and when paired with seasonal changes, it can be overwhelming.
People with a family history of mental health conditions are more vulnerable too. Studies show that 55 per cent of those with SAD have relatives with depression and about 34 per cent have family members who have struggled with alcohol abuse. A genetic predisposition, combined with environmental triggers like heat or social isolation can significantly increase one’s risk.
Recognising the warning signs
Because summer is widely seen as a happy season, it can be easy to overlook or dismiss symptoms of depression during this time. However, the signs of summer SAD are real and important to recognise. These may include ‘persistent sadness, anxiety or irritability, insomnia or disrupted sleep, reduced appetite and unintended weight loss, difficulty focusing or making decisions, withdrawal from social activities, and feelings of hopelessness or worthlessness.
In more severe cases affecting around six per cent of individuals with SAD hospitalisation may be necessary. About 25 per cent report insomnia, and nearly 16 per cent experience recurring nightmares, further impacting mental resilience.
Steps toward healing
One of the most effective ways to manage summer SAD is by establishing a consistent daily routine. This might sound simple, but it plays a powerful role in stabilising mood and sleep patterns. Going to bed and waking up at the same time each day, planning regular meals and maintaining structured daily tasks can ground the mind and body.
Hydration is another cornerstone of mental well-being in the heat. Dehydration can worsen fatigue, irritability and cognitive function. Make it a habit to drink water regularly throughout the day, especially when outdoors or physically active. Incorporate mindfulness and relaxation techniques into your routine. These can range from meditation and yoga to breathing exercises and journaling. Such practices help calm the nervous system and create space for emotional processing.
Cognitive-behavioral therapy (CBT), a well-researched and widely used approach is highly effective for treating SAD. It focuses on identifying negative thought patterns and replacing them with more balanced, constructive perspectives. Talk therapy in general whether CBT or other forms provides a safe space to explore what’s underneath the surface feelings and develop coping strategies tailored to individual needs.
Building a supportive environment
Mental health doesn’t exist in isolation it thrives in connection. During the summer months, it’s especially helpful to stay connected with supportive friends and family, even when the instinct may be to withdraw. Scheduling regular check-ins, planning low-stress social activities or simply sharing how you’re feeling can make a meaningful difference.
Don’t underestimate the impact of joyful, low-pressure activities either. Whether it’s reading in a cool room, listening to music, spending time in nature during cooler hours or trying a new hobby, finding pleasure in small moments can serve as an emotional anchor.
It’s important to remember that not everyone thrives in the summer and that’s okay. Depression doesn’t follow a calendar or a forecast. If you or someone you love is experiencing symptoms of summer SAD, professional support is available and effective. With the right tools and compassionate care, it is possible to manage and even overcome the challenges this season may bring.
Dr. Myrna Chawbah, clinical psychologist at Medcare Camali Clinic in Dubai.
