Coping with Reverse SAD: Defeating Summertime Depression

In the Summertime When the Weather is High: Coping with Reverse SAD

Most people look forward to the arrival of summer, with its sunny days and warmer weather. But for some, the summer months bring about feelings of depression, known as reverse Seasonal Affective Disorder or reverse SAD. While it’s less common than winter-onset SAD, summertime sadness is quite real. In this comprehensive guide, we’ll explore the symptoms, causes, and most effective treatments for reversing summertime sadness and tips for chasing away the warm-weather blues.

Understanding Summertime SAD

Summertime SAD or reverse SAD is a type of depression that begins in late spring or early summer and diminishes during fall and winter. The main symptoms include:

• Depressed, sad mood
• Lack of energy and increased fatigue
• Difficulty concentrating
• Irritability and agitation
• Changes in sleep patterns and appetite
• Feelings of anxiety
• Loss of interest in activities

While not as common as winter SAD, experts estimate 0.4-1% of the population experiences summer-pattern SAD. The symptoms are identical but occur at opposite times of the year. Treatments aim to alleviate depressive symptoms and regulate the body’s seasonal rhythms.

Possible Causes of Reverse SAD

The exact causes are not fully known, but summertime SAD may be related to:

• Sunlight exposure - Too much sunlight and heightened heat can lead to symptoms.
• Shift in circadian rhythms - Changing seasonal light patterns disrupt the body’s internal clock.
• Humidity and heat intolerance - Discomfort in hot weather worsens mood for some.
• Melatonin levels - Increased sunlight in summer may disrupt melatonin production.
• Negative associations - Bad memories and experiences connected to summer may contribute.

The combination of biological, physiological, and psychological factors during summer months seem to precipitate SAD in the vulnerable. Determining the underlying causes can help guide effective treatment options.

Who is Most At Risk for Summertime SAD?

Summertime SAD tends to affect:

• Women more than men
• Younger adults aged 18-30 years old
• Those with a family history of mood disorders
• People with fair skin who sunburn easily
• Those with a history of mood seasonality
• People who report feeling better in cooler seasons

Being female, younger, sensitive to heat, and having a genetic predisposition may increase risk. A personal history of seasonal mood changes also makes one more vulnerable to reverse SAD.

Tips for Coping with Reverse SAD

Making certain lifestyle adjustments can help minimize summertime sadness and improve mood when dealing with reverse SAD:

• Spend time in air conditioning during hot afternoons
• Schedule outdoor activities in cooler morning and evening hours
• Take cool showers; use cold compresses and ice packs
• Exercise in an air-conditioned indoor setting
• Use blackout curtains to darken bedroom for sleep
• Avoid direct sun exposure in midday hours
• Stay hydrated and drink plenty of water
• Eat frequent small meals and snacks
• Limit caffeine and sugars that can impact mood

Being proactive about minimizing heat exposure and regulating sleep, diet, and activities can help prevent summertime SAD episodes. Consult a doctor or mental health professional for tips tailored to your situation.

Effective Treatments and Therapies for Reverse SAD

In addition to lifestyle adjustments, the following treatments can also relieve summertime depression:

Light Therapy

Daily exposure to artificial bright light may suppress brain chemicals linked to reverse SAD. Specialized light boxes mimicking natural daylight are often used in morning sessions.

Melatonin Supplementation

Taking small doses of melatonin 1-2 hours before bedtime may improve sleep troubles and offset circadian disruptions related to long summer days.

Talk Therapy and Counseling

Psychotherapy helps patients understand thought patterns and behaviors that contribute to summertime sadness and develop better coping strategies.

Antidepressant Medications

SSRIs like sertraline and fluoxetine can provide mood relief in summer if taken preventatively before symptoms start.

Vitamin D Supplements

Research shows many with SAD have low Vitamin D levels. Correcting deficiencies with supplements may improve depressive symptoms.

Cooling Vests and Devices

Special clothing designed to keep the body and head cool can provide physical relief from summer heat triggers.

A combination approach of light therapy, vitamins, antidepressants, counseling, and lifestyle changes tailored to the individual offers the best chance of overcoming summertime seasonal depression.

Building a Strong Support System

Having a solid support system is key to managing reverse SAD. Consider:

Joining a Support Group

In-person or online support groups connect you with others experiencing summer depression and provide community.

Talking Openly with Loved Ones

Increase understanding among family and friends by communicating openly about your summertime struggles.

Finding Seasonal Depression Buddies

Bond with friends who are also impacted by summer mood changes for mutual support.

Getting a Therapy Animal or Pet

Pets can provide unconditional love, comfort, routine, and motivation to get outside.

Making Self-Care a Priority

Practicing good sleep hygiene, healthy eating, physical activity, and relaxing hobbiesbolsters mood resiliency.

Drawing on supportive loved ones for encouragement while also focusing on your own mental health makes dealing with SAD’s ups and downs less isolating and challenging.

Lifestyle Habits and Home Treatments for Reverse SAD

Adopting certain healthy lifestyle habits and home treatments can lessen the symptoms of summer-pattern depression:

Increase Physical Activity

Regular exercise, especially outdoors early or late in the day, relieves stress, boosts serotonin, and regulates circadian rhythms.

Practice Good Sleep Hygiene

Maintain consistent bedtime routines, limit electronics before bed, eliminate light sources in the bedroom, and ensure adequate sleep amounts.

Eat a Nutritious Diet

Choose complex carbs, lean proteins, fruits and vegetables to maintain stable blood sugar and energy levels.

Take a Magnesium Supplement

Some research indicates magnesium deficiencies may worsen depression. Magnesium aids mood regulation.

Drink Chamomile Tea

Chamomile has anti-anxiety effects and may help relieve depressive symptoms of SAD.

Try Essential Oils

Uplifting citrus and floral scents like grapefruit, lavender, bergamot, and geranium can positively influence mood.

Implementing healthy lifestyle routines and natural remedies creates a strong foundation for coping with and overcoming seasonal depression challenges.

Summertime SAD Prevention Tips and Strategies

Being proactive about minimizing symptoms before they start is key to preventing summer depression episodes:

Begin Light Therapy in Early Spring

Preventively using a light box in the mornings for 30-45 minutes each day starting in early spring can lessen summertime SAD severity.

Start Taking Supplements Early

Begin taking recommended vitamin D and melatonin supplements in spring to regulate mood and sleep cycles before summer.

Gradually Acclimate to Hotter Temperatures

Slowly increase heat exposure each week to build tolerance and prevent shock to your system.

Schedule a Summer Trip

Having a trip to look forward to gives you a positive goal. Sometimes a change of location can minimize symptoms.

Make Major Life Changes Gradually

Significant life, job, or relationship changes can worsen SAD. Make transitions slowly and avoid huge shake-ups before summer.

Talk to Your Doctor About Medication Options

Discuss adding antidepressants or other prescriptions to use preventatively before depressive episodes start.

Being strategic and proactive with treatments, habits, environmental precautions and lifestyle routines can lessen the severity and duration of summertime sadness.

Seeking Professional Treatment for Reverse SAD

Consulting qualified professionals can help diagnose summertime SAD accurately and develop an effective treatment regimen. Options include:

Psychiatrists

Psychiatrists diagnose mood disorders through interviews and assessment. They can prescribe medications and develop a treatment approach.

Psychotherapists

Therapists provide counseling to help patients modify thoughts and behaviors and learn healthier coping mechanisms for dealing with SAD.

Ophthalmologists

These medical doctors can diagnose conditions related to the eyes and visual pathways that may contribute to light sensitivity triggers.

Primary Care Physicians

Primary doctors rule out other medical conditions with similar symptoms and provide referrals to mental health professionals.

Light Therapy Specialists

They develop specialized light treatment protocols tailored to your seasonal depression patterns for maximum relief.

Don’t hesitate to get professional help - overcoming summer depression is possible with an appropriately tailored treatment approach.

Tips for Coping with Summertime Stressors

Higher stress levels in summer can amplify reverse SAD symptoms. Try these coping strategies:

Set Reasonable Expectations

Don’t pile on too many goals or social commitments. Give yourself permission to take it easier in summer.

Schedule Relaxing “Me Time”

Make time for activities you find relaxing to wind down and destress from the added pressures of summer.

Create Cool Sleeping Spaces

Sleep comfortably with blackout shades, cooling bedding, and fans to ensure your body can recharge.

Say No to Extra Responsibilities

Turn down extra tasks and events if your plate already feels full. Don’t overwhelm yourself.

Plan Stress-Reducing Vacations and Staycations

Having relaxing trips to anticipate gives you a light at the end of the tunnel during stressful times.

Managing your commitments, being kind to yourself, and building in meaningful decompression outlets can prevent summertime stressors from exacerbating SAD.

When to Seek Emergency Help for Reverse SAD

While summertime SAD is usually not dangerous on its own, it's vital to seek emergency help if you experience:

• Thoughts of death, self-harm or suicide
• Extreme lethargy, fatigue or lack of responsiveness
• Rapid mood changes or emotional instability
• Detachment from reality or paranoia
• Engaging in risky behaviors
• Alcohol or drug abuse
• Loss of ability to care for yourself

If your depression is paired with any of the above symptoms, call emergency services, visit an urgent clinic or the ER, or confide in a trusted loved one immediately. Don’t wait until it’s too late - seek help right away.

Creating a Summertime SAD Action Plan

One effective proactive step is creating a written action plan detailing steps for preventing and coping with summertime SAD episodes. It should include:

• Your personal SAD triggers and symptoms
• Lifestyle strategies that lift and stabilize your mood
• Light therapy schedule and protocol
• Medications and supplements to take
• Support contacts you can call on
• Soothing activities you enjoy
• Professional treatment appointments
• Indicators that you need emergency care

Having a clear action plan empowers you to take charge of seasonal depression. Share it with loved ones and your treatment team. Revisit and update it yearly.

In Summary

Summertime SAD or reverse seasonal depression causes mood symptoms when days are long and hot. While less common than winter SAD, summer-pattern depression prompts unique challenges. Getting enough sleep, minimizing heat exposure, trying light therapy, taking supplements and medications, and employing healthy lifestyle strategies can help overcome symptoms. Preventative action is key to lessening severity. Seeking professional treatment provides needed support. With proper management, summertime doesn’t have to dampen your mood and you can thrive all year long.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.