As the days grow longer and the sun shines brighter, many people feel a natural lift in their mood but for some the spring and summer seasons bring an unexpected heaviness - a unique kind of depression known as REVERSE SEASONAL AFFECTIVE DISORDER (SAD). While winter SAD is more widely recognized, spring & summer SAD is just as real and can be just as disruptive.

Let's explore what this lesser-known form of SAD looks like, why it happens, and how nutrition and lifestyle changes can support healing and emotional balance.

What is Reverse SAD?

Most people associate SAD with the cold, gray months of winter, but about 10% of those with seasonal symptoms experience the opposite pattern. Instead of feeling symptoms in the darker months they feel increasingly anxious, irritable or depressed when the weather gets warmer. 

Symptoms of Spring & Summer SAD Can Include:

* Insomnia or restless sleep

* Feelings of agitation or anxiety

* Increased irritability or emotional sensitivity

* Difficulty concentration

* Feeling overwhelmed or emotionally "revved up" despite the sunny weather

* Decreased appetite or unintended weight loss

Unlike the cozy hibernation-like energy of winter SAD, spring & summer SAD often shows up with more tension and restlessness, making it harder to recognize and even harder to explain.

Why Does This Happen?

The exact cause of spring & summer SAD is still being studied, but researchers believe several factors are involved:

* Disruption in circadian rhythms:  Longer days and earlier sunrises may throw off the body's internal clock, making sleep and emotional regulation harder.

* Heat & Humidity: Some people experience a sharp mood decline in response to rising temperatures.

* Social pressure: Spring and summer often come with increased social expectations - weddings, vacations and outings - which can feel overwhelming if you're already struggling.

* Pollen and allergies: Yes, really - inflammation caused by seasonal allergies can also contribute to mood changes and fatigue.

A 2023 review published in the Journal of Clinical Medicine noted that people who struggle with summer pattern SAD often report higher anxiety and agitation than those with winter pattern SAD. Additionally, bipolar mania and suicide both increase during the warmer summer months. The mood changes are real - and biological. 

Nutrition Tips for Easing Symptoms

As a licensed mental health therapist with an interest in the connection between nutrition and emotional well-being, I often help people explore how food can play a supportive role in feeling better. Here are a few nutrition-based ideas that may make a real difference for you.

* Support Your Serotonin with Complex Carbs

Skipping meals or cutting carbs during the summer (maybe in the pursuit of a "summer body") can backfire when it comes to mood. The brain relies on complex carbs to produce serotonin, a neurotransmitter that helps regulate mood.

Try: 

* Oats, brown rice and quinoa

* Legumes

* Root vegetables like sweet potatoes

Prioritize Omega-3 Fats

Omega-3s support brain function and have anti-inflammatory properties that may reduce depression symptoms.

Include:

* Ground flaxseeds or chia seeds in smoothies or yogurt

* Walnuts as snacks or salad toppers

* Fatty fish like salmon or sardines (or a quality supplement if you don't eat fish)

Don't Forget Vitamin D

Even with more sunshine, some people still have low vitamin D levels - especially if they avoid being outdoors or wear a heavy sunscreen. Low vitamin D has been linked to both anxiety and depression.

Consider:

* Fortified milks (animal or plant-based) or eggs

* Moderate sun exposure (10 to 20 minutes per day if it is safe for your skin)

* Supplementation under medical guidance

Hydrate for Mental Clarity

Dehydration can mimic or worsen symptoms of anxiety so, especially in hotter months, make sure you're drinking water regularly - especially if you're sweating more than usual.

Lifestyle Tips for Warm Weather Emotional Wellness

Alongside nutritional support, here are a few holistic practices that can help:

* Stick to a gentle routine. Even though the daylight stretches on, keep a consistent bedtime and wake time. Your body and mind thrive on rhythm.

* Cool your space. Don't underestimate how much heat can affect mood. Fans, air conditioning, or cold showers can help regulate your body temperature and your nervous system.

* Limit overstimulation. Bright lights, crowded spaces, and busy schedules can trigger emotional overload. Give yourself permission to say no.

* Check your expectations. Social media often paints spring and summer as purely magical. If you're not feeling that way, you're not alone - and there is nothing wrong with you!

When to Seek Help

If your symptoms feel unmanageable, persistent or begin interfering with your daily life it may be time to reach out. Therapies like Cognitive Behavior Therapy (CBT) have been shown to be highly effective for managing SAD, including the spring & summer subtype. In some cases short-term medication support may also be appropriate.

In Summary

Spring and summer SAD is a real and often misunderstood mental health challenge. If you're feeling more anxious, restless or emotionally off-kilter as the weather gets warmer, you're not imagining it. By tuning into your body's needs - through supportive nutrition, thoughtful routines and mental health care - you can begin to feel grounded again.

Remember: emotional wellbeing is not a seasonal privilege. You deserve care and support year-round.

References:

Della, D.F., Allison, S., Bidagaddi, N., et al. (2023). An Umbrella Systematic Review of Seasonality in Mood Disorders and Suicide Risk: The Impact on Demand for Primary Behavioral Health Care and Acute Psychiatric Services. Prim Care Companion CNS Discord. 2123; 25(3): 22r03395. https://doi.org/10.4088/PCC.22r03395

Modzelewski, S., Naumowicz, M., Suprumowicz, M., Oracz, A.J., & Waszkiewicz, N. (2025). The Impapct of Seasonality on Mental Health Disorders: A Narrative Review and Extension of the Immunoseasonal Theory. Journal of Clinical Medicine, 14(4), 1119. https://doi/10.3390/jcm/4041119.

Tormalehto, S., Svirgkis, T., Partonen, T., Sometsa, E., Pirkola, S., Virtanen, M., & Sund, R. (2022). Seasonal Effects on Hospitalizations Due to Mood and Psychotic Disorders: A Nationwide 31-Year Register Study. Clinical Epidemiol. 14:1177-1191. https://doi.org/10.2147/CLEP.S372341