As summer winds down and the days grow shorter, many people notice subtle shifts in mood, energy, and motivation. For some, these changes mark the beginning of Seasonal Affective Disorder (SAD)—a form of depression linked to seasonal changes. While it’s common to feel a little down as the long, sunny days of summer give way to cooler weather and earlier sunsets, SAD is more than just the “end-of-summer blues.”
What is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern, typically emerging in late fall or early winter and improving in spring and summer. Research suggests that the reduction in sunlight can disrupt the body’s internal clock (circadian rhythm), lower serotonin (a mood-regulating neurotransmitter), and affect melatonin levels, which regulate sleep. The transition from summer to fall is often when symptoms begin to surface.
Common Symptoms to Watch For
If you notice these signs in yourself or someone you love as summer ends, it may be SAD:
- Low mood or persistent sadness
- Loss of interest in activities once enjoyed
- Fatigue or low energy, even after adequate rest
- Difficulty concentrating or making decisions
- Increased cravings for carbohydrates or changes in appetite
- Withdrawing from friends, family, or social activities
- Changes in sleep patterns—sleeping too much or struggling with insomnia
Why It Often Starts After Summer
The end of summer brings shorter daylight hours, cooler temperatures, and a shift in daily routines. For many, this abrupt change can feel disorienting and draining. The loss of sunlight exposure plays a key role in the onset of symptoms—especially in regions with long, dark winters.
Coping Strategies for SAD
While SAD can feel overwhelming, there are practical steps to manage its onset:
- Prioritize Sunlight Exposure: Spend time outdoors during daylight hours, even on cloudy days. Morning walks can help regulate circadian rhythms.
- Light Therapy: Special light boxes that mimic natural sunlight are often recommended to reduce symptoms.
- Stay Active: Regular physical activity boosts endorphins and can improve mood and energy.
- Maintain Social Connections: Staying connected with loved ones provides emotional support during darker months.
- Create Structure: Consistent sleep and meal times help stabilize mood and energy levels.
- Seek Professional Support: Therapy and, in some cases, medication can play an important role in treatment.
This season, prioritize your mental health the way you would your physical health. Small, intentional steps—combined with professional support when needed—can help you move through the darker months with balance and hope.