News flash: summer may finally be hitting the UK this week, with temperatures set to hit 27 degrees on Thursday. That said, it doesn't feel like we've had a summer this year despite being well into August - so it's probably no surprise that Google search for "summer depression" has risen 450% in the last three months.
Tend to feel down each summer when others around you are living their best lives on holiday, at festivals, or in pub beer gardens? Then you might have experienced the condition, officially known as reverse seasonal affective disorder, before.
A fairly unknown counterpart to SAD which happens during the summer months, reverse seasonal affective disorder appears to be affecting more Brits than ever this year. Case in point: there's been 80% more search "reverse seasonal affective disorder" in the last year.
Whether people are feeling depressed because the weather has been so bleak or because of a rise in cases of reverse SAD - in short, when a person finds the summer months overwhelming and anxiety-inducing - is yet to be concluded. That said, it's key to read up on the condition so you're armed with the right tools if it is impacting you personally or a loved one.
We've still got a long way to go to recognise and understand it, but if you're keen to read more and want to know how to spot the warning signs in yourself and your friends, keep scrolling. We've spoken to a qualified doctor to share the practical steps for getting the help you need. Don't miss our guide to the often overlooked depression symptoms, while you're here.
Summer depression is on the rise: 11 flags you might have it
What is reverse seasonal affective disorder?
As Doctor Robin Clark, Medical Director at Bupa UK explains, it's essentially poor mood triggered by good weather and the warmer summer months.
What makes the rise in search complicated this year is that we haven't had good weather in the UK since June, painting a more complex picture. That said, Healthline does report that, on rare occasions, you can experience traditional SAD in summer - that is, experiencing low mood, tiredness or anxiety symptoms due to lack of sunshine and Vitamin D.
How does reverse SAD differ from SAD in the winter months?
The clue is in the name with this one, with the main difference between summer and winter SAD being the time of year that the symptoms are experienced.
"In terms of where the symptoms differ, summer SAD (reverse SAD) is more likely to cause a sleep deficit, rather than a surplus," explains Doctor Clark. "Additionally, heat and humidity are thought to be the main triggers of SAD during summer, whereas in the winter it’s the shorter, darker days that are thought to be the cause."
Hay fever can also be a reverse SAD trigger for those who are negatively impacted. If you've been struggling, our guide to the best hayfever remedies will come in handy.
11 reverse seasonal affective disorder symptoms
It's important to note here that symptoms can vary from person to person, as with any mental health condition.
That said, the main symptoms to watch out for if you do think you might be struggling include:
- Losing interest in activities that you usually enjoy.
- Feeling more irritable, angrier, anxious, or stressed than usual.
- Finding it hard to concentrate.
- Feeling achy for no clear reason.
- A persistent low mood.
- Feelings of despair and sadness.
- Reduced sex drive.
- Little self-esteem.
- Changes in your weight and appetite.
- No energy and struggling to sleep.
- Turning to harmful mechanisms for comfort, e.g., drugs or alcohol.
"As a child, I didn't make the connection between summer and feeling depressed."
Patrick, 29, is a writer who's experienced summer depression since he was young.
"I have lots of memories from my childhood of long, sad summer evenings. For some reason light, late nights have always made me feel low. Of course, as a young child I didn't make the connection between the summer and feeling depressed. But it's always been there. Many of my summer holiday memories are tinged with that golden light of hot evenings which, ironically, cast a shadow over them."
"I have bipolar II disorder with a tendency to rapid cycle. Not to be overly dramatic but the summer makes all of my symptoms worse. To put it loosely the highs are higher and the lows are lower. More specifically, the anxiety, depression, sleeplessness, derealisation, dissociation, depersonalition, euphoria, and paranoia can all become more pronounced. Often it is looking at a clear blue sky or wearing sunglasses which can be the trigger, especially for derealisation or feeling as though the world around me isn't real. This then spirals into thinking people I know aren't real and a general feeling which I usually describe as Truman Show-y."
"Around two years ago I went to see a psychiatrist for the first time who officially diagnosed me as having bipolar II. Perhaps my most vivid memory from the session is telling him that things got worse during the summer. He asked if I had tried a SAD lamp and I re-iterated to him that it was the sun that made things worse. I remember him remarking how interesting that was."
"Since then, reverse SAD has always been part of my diagnosis and have figured out a medication regime to manage my bipolar symptoms with my psychiatrist. While I don't like the idea of pushing medication, it's truly changed my life. I also run, read, cook, write, fish and chat to friends to stay on an even keel. Routine is also key, as is keeping a diary - it's a good way of reminding myself that I've been through this before (and some of my past entries even make me laugh, which is important). Not self-medicating with drugs and alcohol is crucial, although letting loose occasionally I do think is healthy."
"The main thing that has helped me for reverse SAD is being self-aware and recognising that the summer months will be worse. It doesn't fix things, however, it does reduce the shock and confusion of suddenly feeling worse. Especially if things have been good in the months leading up to the summer. They say the most important thing with entering cold water when swimming is breathing. Think of being self-aware and anticipating the SAD as like finding a slow and steady rhythm to your breathing. This small thing can help you bear the cold. (perhaps cold water swimming is an oxymoronic or ironic analogy for reverse SAD)."
"My Dad always tells me just keep putting one foot in front of the other. Things do and can get better. Find a hobby or something you love doing and use it not just as a distraction but a time to work through some of the difficulties you are facing. When I go for a run or fishing I leave my phone and headphones behind and distractions with them. You might start with a busy mind but it'll be quiet afterwards. While even the smallest task can seem like a challenge, that also means that the smallest things can be an achievement."
4 things to do if you notice reverse seasonal affective disorder
1. Take care of yourself
As Doctor Clark explains, symptoms are manageable - as long as you make sure to adopt a few simple lifestyle habits.
The most important? "Take care of yourself," he recommends. "Though you may not feel like it, nourishing your body each day with small, healthy meals can help keep your energy levels and mood on a more even keel."
Healthy breakfast ideas, at the ready.
2. Move more
You'll likely know this already, but exercise plays a vital role in producing natural feel good hormones in the body.
As a Health Editor, I can't encourage you enough to find a way to move that you genuinely enjoy and enjoy it regularly. Doctor Clark agrees, adding: "Whether it’s a gentle swim or morning yoga poses, aim to move moderately for 150 minutes over each week." (That's 30 minutes a day, five days a week, FYI).
3. Remember to share how you're feeling
Sharing how you’re feeling with friends and family can be one of the most simple yet powerful ways to reduce your symptoms.
"Making connection a part of your routine – and joining social activities when you can – can make a huge difference to your mood and help you process your feelings," explains Doctor Clark.
Try this: try to chat regularly in a way that works best for you, e.g., via text or email or over a coffee.
4. Book an appointment to see a healthcare professional
Last but by no means least, if you notice that your mood or sleeping habits change around the summer months, then it's important to book an appointment to see a health professional.
Why? Well, as Doctor Clark shares, they’ll discuss your symptoms with you and, if they spot any particular patterns in your mood, will then advise on an appropriate diagnosis and action plan.
If you do receive a SAD diagnosis, treatments like antidepressants or cognitive behaviour therapy, otherwise known as CBT, may be helpful.
Can you have reverse seasonal affective disorder?
Short answer: while the topic is certainly under researched, you certainly can. Just as seasonal affective disorder is triggered by the short, dark winter days, reverse seasonal affective disorder is brought on by long hot summer days.
As Doctor Robin Clark, Medical Director at Bupa UK explains, if you are experiencing frequent low mood, it's always worth booking an appointment with your GP.
