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Seasonal affective disorder even though there is no lack of light at this time of year: just a bad mood or summer depression? Causes, symptoms of summer depression & what helps. Why are listlessness in the beautiful season and summer depression, in contrast to winter depression, hardly researched?

Recognising summer depression (summertime sadness) or the summer blues: when summer makes you feel sad all the time and what really helps

Summertime sadness is not just a figment of the imagination, but a medically recognised form of seasonal depression – summer depression. It particularly affects people between May and September and manifests itself through symptoms such as sleep disorders, loss of appetite, inner restlessness or irritability. This article explains why summer depression has been little researched, how it differs from winter depression and which treatment methods really help. Anyone who suffers from low mood in summer will find scientifically sound information, self-tests and therapeutic approaches here.

1. Little researched: What exactly is summer depression, and is summertime sadness really a disorder?

Summer depression, also known as the summer form of seasonal affective disorder (SAD) or "reverse SAD," describes a form of depression that occurs during the warm season. Unlike classic winter depression, those affected do not feel listless and tired, but suffer from inner restlessness, irritability and sleep disorders. The question "Is summer depression real?" can therefore be answered with a clear yes – even if it is still relatively unexplored.

According to studies, this seasonal depression affects about 1–2% of the population. This makes it less common than winter depression, but just as debilitating. Those affected often suffer particularly from the contradiction between social expectations (summer = happiness) and their inner feelings (summer = melancholy). The feeling of being alone with their own despondency further exacerbates the depressive mood.

Summer depression is officially classified as a seasonal affective disorder and is therefore a recognised mental illness. It is not a mild mood swing or temporary bad mood, but a treatable mental disorder with clear clinical symptoms.

2. Seasonal depression: What is the difference between summer depression and winter depression?

The differences between summer and winter depression are profound – both in terms of symptoms and biological mechanisms. While winter depression is usually associated with a lack of light and increased melatonin production, the challenge in summer lies in sensory overload, increased stress due to heat and social expectations.

Typical symptoms of winter depression are:

·         Fatigue, lack of motivation

·         Increased need for sleep

·         Increased appetite, especially for carbohydrates

Typical symptoms of summer depression, on the other hand, include:

·         Sleep disturbances, often with problems falling asleep and staying asleep

·         Loss of appetite and weight loss

·         Increased irritability, restlessness, inner agitation

While light therapy often helps with winter SAD, summer depression requires a different approach. Light often exacerbates the symptoms – instead, structure, cooling, behavioural therapy and talk therapy can help.

The technical term for both forms is seasonal affective disorder (SAD) – with opposite characteristics in each case.

3. Who is more commonly affected – and why does it particularly affect young women?

According to studies, summer depression particularly affects young women between the ages of 20 and 40. The proportion of women between the ages of 20 and 40 who are affected by seasonal disorders is significantly higher than the male average. People with bipolar disorders or a genetic predisposition also show an increased risk of experiencing depressive episodes during the summer months.

The reasons for this are epigenetic and hormonal: the female hormone balance is particularly sensitive to external stimuli such as temperature, light conditions and social dynamics. In addition, bipolar disorders can lead to manic-depressive swings due to the intense amount of light in summer – an unstable combination that must be taken very seriously from a medical point of view.

Social expectations – for example, regarding body image, activity levels or summer holiday plans – also place an above-average strain on women in this age group. All of this can have a negative impact on self-esteem and mood.

4. What are the most common symptoms of summer depression?

Summer depression has its own set of symptoms that are clearly different from the classic symptoms of depression in winter. Physical and emotional symptoms are particularly noticeable and often develop gradually and subtly.

Typical symptoms include:

Sleep disturbances, especially difficulty falling asleep and early awakening

Loss of appetite and weight loss, often accompanied by inner restlessness

Irritability, sensory overload, concentration problems

Feeling of inner restlessness despite tiredness

Tendency to withdraw, social isolation and overwhelming thoughts

Unlike winter depression, which often causes listlessness and cravings for carbohydrates, summer depression is often associated with a lack of appetite, restlessness and physical complaints such as palpitations, tightness in the chest or poor circulation.

These symptoms are by no means harmless. In severe cases, suicidal thoughts can even occur – especially if those affected believe they are "abnormal" because they suffer in summer.

5. Possible causes and risk factors for depressive moods in people during the summer

There are many reasons why depression can develop during the summer months. Biological, psychological and social factors interact – often subtly and over several weeks. Research in this area is still in its infancy, so many aspects are considered to be largely unexplored.

Possible causes and risk factors:

Elevated temperatures and humidity affect hormone balance

Longer daylight hours can inhibit melatonin production and disrupt sleep patterns

Changes in serotonin levels, which are strongly dependent on daylight

Overwhelming social expectations, leisure stress and holiday planning Individual predisposition to bipolar disorder or previous episodes of depression

The time of year that is supposed to be relaxing becomes stressful for many people. Stressful life events, such as relationship problems or pressure at work, can be particularly negative in summer because the social mood contradicts them.

6. How do light, melatonin and serotonin affect mood and physical complaints in summer?

Both melatonin and serotonin play a central role in regulating our mood and sleep patterns. These neurotransmitters are strongly influenced by light conditions – and this is precisely the crux of summer depression.

Melatonin, the "sleep hormone", is produced in darkness. During long summer days, its release is delayed, which can lead to problems falling asleep and sleep disturbances. The resulting fatigue significantly exacerbates depressive symptoms.

Serotonin, often referred to as the "happiness hormone", is very sensitive to the daily rhythm and emotional stress. In stressful situations – such as heat or social overload – serotonin levels can become unbalanced, which has a negative effect on mood, self-esteem and emotional stability.

In addition, people who withdraw due to exhaustion or sensory overload avoid social contact, which in turn leads to isolation and deeper depression.

7. Why can heat, social expectations and holiday stress make you depressed?

The idea that summer automatically means happiness is strongly promoted by the media and culture. But for many, summertime means above all being overwhelmed: the pressure to "experience something", to participate in social life or to present one's own body can be overwhelming.

Common sources of stress:

Heat as a physical stressor with increased cortisol levels

Pressure from family, friends or employers

Body image issues (e.g. on beach holidays) and comparisons on social media

People who are already prone to depressive moods are particularly susceptible to this in summer, quickly falling into a spiral of overwhelm, melancholy and withdrawal. The assumption that one should "not make such a fuss" reinforces feelings of shame and inhibits people from seeking help.

The phenomenon of summertime sadness, which Lana Del Rey addresses in her song, describes this contrast perfectly: external brightness meets inner darkness. This ambivalence is typical of seasonal affective disorder.

8. What role do sleep disturbances and loss of appetite play in summer depression?

Sleep disturbance is one of the most distressing symptoms of summer depression. It affects not only the time it takes to fall asleep, but also deep sleep and staying asleep throughout the night. People who wake up several times during the night or get up early in the morning (e.g. 4–5 a.m.) experience fatigue, irritability and emotional instability the following day.

Loss of appetite is another key symptom. It can affect both hunger and taste. Loss of appetite and weight loss lead to a long-term nutrient deficiency, which in turn can lower serotonin levels and exacerbate depression.

Both symptoms are closely related to melatonin production and the body's circadian rhythm. If these rhythms are disrupted by external factors (e.g. brightness, temperature), this can have a massive impact on mental illness.

9. What helps – Which treatment methods really help against summer depression?

The treatment of summer depression differs significantly from classic therapies for winter SAD. Light therapy, which can be helpful in winter, is counterproductive here. Instead, the focus is on behavioural therapy, stabilising routines and targeted psychoeducation.

What really helps:

Cool bedrooms, a regular daily routine

Reduction of stimuli and conscious use of social media

Talk therapy with an experienced psychotherapist

In severe cases: medication with antidepressants

Cognitive behavioural therapy, which analyses and changes thought patterns and stress triggers, also produces good results. Exercise, spending time in the shade, a healthy diet and setting boundaries also help to stabilise emotional balance.

10. When should you seek professional help – and what can a psychotherapist offer?

Professional help should be sought at the latest when symptoms persist or everyday life is impaired. Therapeutic support is also urgently needed in cases of severe depression, social withdrawal or suicidal thoughts.

An experienced psychotherapist can help you:

better understand the development of depression

identify individual risk factors

develop concrete treatment methods together

strengthen self-esteem and prevent relapses

A self-test can also provide initial indications of whether you are suffering from a seasonal disorder. However, it is no substitute for a diagnosis. Comprehensive psychotherapeutic support offers the best chance of long-term improvement – especially if summer is a constant source of stress.

Key points at a glance

Summer depression is real and treatable – it particularly affects women between the ages of 20 and 40.

The symptoms differ significantly from winter depression: less listlessness, more restlessness, sleep disturbances and loss of appetite.

Possible causes include heat, sensory overload, hormonal changes, social expectations and genetic predisposition.

Seasonal depression in summer requires different treatment methods than winter SAD: no light therapy, but structure, counselling and behavioural therapy.

Sleep, nutrition, exercise and social distancing play a central role in coping.

Talk therapy and professional support can help alleviate symptoms and prevent relapses.

Summer depression often goes unrecognised – but education, understanding and targeted help can help.

Self-test: Could I be suffering from summer depression?

This short self-test is intended as an initial guide. It is not a substitute for a medical or psychotherapeutic diagnosis, but it can help to identify symptoms. Please answer the following statements honestly – based on your mood during the summer months:

Questions (please answer 'yes' or 'no' in your mind):

1.        

Do you regularly feel restless, irritable or overwhelmed in summer – for no apparent reason?

2.        

Do you sleep worse than usual, even though you feel exhausted?

3.        

Do you have less appetite than usual in summer or do you lose weight unintentionally?

4.        

Do you have difficulty concentrating or calming your mind?

5.        

Do you find social expectations (e.g. holiday excitement, desire to do things) stressful or oppressive?

6.        

Do you withdraw socially more often during the summer months?

7.        

Do you feel depressed, down or empty inside during the bright season?

8.        

Do you have physical symptoms (e.g. heart palpitations, tightness in the chest, sweating) that cannot be explained medically?

9.        

Have there been summers when your mood was regularly worse than in other seasons?

10.    

Have you ever considered seeking professional help but decided against it?

Evaluation:

If you answered 'yes' to three or more questions, you may be experiencing summer-related depression.

If you answered 'yes' to five or more questions, it is highly recommended that you seek an initial consultation with a specialist.

If you also have thoughts of self-harm or hopelessness, you should not hesitate to seek psychotherapeutic support.

Note
The earlier a seasonal affective disorder is recognised, the better it can be treated. Summer depression is treatable – and you don't have to go through it alone.

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