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Mental Health

Reverse Seasonal Affective Disorder sufferers revel in the return of 'gloomy, dreary' days

For folks with summer SAD, cool, cloudy days feel like a balm, not a bummer.

Photo credit: Canva

One person's gloomy day is another's ideal weather.

As a child, summer was my least favorite season. I hated being hot, hated the sun in my eyes, hated how it didn't get dark until 10:00pm in my Pacific Northwest town. Fall, on the other hand, was heaven. I looked forward to leaves changing, temperatures dropping, and cloudy, "gloomy" days arriving. While others complained about "dreary" weather, I relished it. Sweaters over sandals was my motto.

I always felt like the odd one out—I mean, what kid doesn't love summer? But since then, I've met more and more people who loathe the summer sun and count the days until the gray skies return. Some of them even find themselves truly getting depressed in the summer—a phenomenon known as Reverse Seasonal Affective Disorder (or sometimes summer SAD).

@domesticblisters
I stan fall 🍁 #strugglecare #mentalhealth #seasonalaffectivedisorder #seasonaldepresion #pumpkinspicevibes

Winter Seasonal Affective Disorder (SAD)—what most people think of as seasonal depression—is a major depressive disorder with a seasonal pattern that stretches through the winter months. Winter SAD affects around five percent of people. Reverse or summer SAD is the opposite of that. It also follows a seasonal pattern, but it stretches through the summer season instead.

Penn State's Jordan Gaines Lewis, Ph.D. explains what might cause summer SAD:

"While winter SAD is linked to a lack of sunlight, it is thought that summer SAD is due to the reverse—possibly too much sunlight, which also leads to modulations in melatonin production. Another theory is that people might stay up later in the summer, throwing their sensitive circadian rhythms for a loop. Interestingly, summer SAD and winter SAD seem to be prevalent in areas that are particularly prone to warmer summers. In other words, people in the southern U.S. tend to experience summer SAD more than those in the north, and vice versa." Heat can also be a factor, Lewis says.

@thesmallestbookclub
I yearn for the crisp air. Fantasy Fall is on the rise. #booktok #fall #coldweather

As summer officially transitions to fall, folks with reverse SAD are reveling in the change.

"Summer makes me wish I could be in a coma till it’s cold."

"I hate a cloudless sunny day."

"Literally this. I'm like I wanna live in places that look like Edinburgh & people are like you wouldn't, you'd get bored of the weather after a while....like...No, I definitely wouldn't. The weather is a cherry on top to the aesthetic."

"Nothing depresses me more than a bright, sunny day and it not getting dark until 11pm. Bring on the ber months. 😌"

"I felt 73F weather and I felt my soul return to my body a bit. I’m so happy it’s almost autumn."

"Yupp. bring on the dark fog...I like it there and I know who I am there."

@spirithiker
The months my soul craves 💨🍂 #bermonths #nature #vibes #autumn #rainyday

Similar to the way introverts sometimes feel like they're forced to function in a world designed for extroverts, those with summer SAD can often feel like misfits. Our culture celebrates summer. Sunny days are considered cheerful. "The sun will come out tomorrow" lyric from Annie speaks to people. Societally, we associate clear skies with fun and happiness and cloudy skies with gloom and depression. The idea that someone might feel happiest on "dreary" days and sad, annoyed, or angry on sunny days feels counterintuitive to most people. But for those with reverse SAD, or even just a preference for overcast skies and cooler temps, it's reality.

Those who thrive in the 'ber months (September, October, November, December) jive with the vibe of them. The cozy "hygge" created indoors with fuzzy blankets and slippers and mugs of tea. The hint of cinnamon everywhere you go. The sweaters and boots and hats. The fire in the fireplace. The lack of scorching sun and sweltering heat when you walk outdoors. A cool, cloudy day feels like a balm, not a bummer.

@heleneinbetween
If this is your vibe i want to be friends… #fall #fallleaves #newengland #vermont #funnymemes #memes

Unfortunately, there's not a lot of research on reverse SAD, so we don't have much in the way of statistics.

“It’s less prevalent than winter depression,” Clinical psychologist Adam Borland, PsyD, told the Cleveland Clinic. “But seasonal depression during the summer is linked to feelings of irritability and frustration. It can result in insomnia, lack of energy and motivation.”

@drjencaudle
Summer Depression #summerdepression #summerblues #sad #seasonalaffectivedisorder #seasonalaffective #seasonalaffectivedisordertips #summerdepression🌻 #drjencaudle #fyp #fypシ

Dr. Jen Caudle shares that on top of the general major depression signs that people with winter depression get, people with summer depression can also have trouble sleeping, appetite issues, feelings of restlessness and agitation, anxiety, and in some cases even episodes of violent behavior.

For some people, symptoms are just a mild nuisance and general feeling of being "off" in the summer, while for others symptoms can become disruptive to life. As always, it's a good idea to talk to your healthcare provider if you experience symptoms of seasonal affective disorder, no matter which season it occurs.

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Health

How a simple shift in your morning routine can improve your sleep and energize you all day

The good news is this 'biohack' requires almost no willpower.

Photo by Nathan Dumlao on Unsplash

Going outside and facing the sun every morning can be life-changing.

Most of us have a desire to improve our health, sleep more soundly, have more energy and just generally feel better in our daily lives. And yet those things feel elusive to many of us, so we're always on the hunt for hacks that can help us—and if those hacks don't require a huge change in lifestyle or herculean feats of willpower, all the better.

Thankfully, there's one small change you can make to your morning routine that can make a big difference in how you feel, think and sleep, and it's refreshingly simple.

In a nutshell: Go outside and face the sun. More specifically, go outside as soon as possible after waking, but definitely within the hour, and look toward the sun for 2 to 10 minutes if it's a bright, sunny day and a little longer on a cloudy one.

Most of us know we get vitamin D from sun exposure on our skin, but that's really not what getting morning sunlight is about. It's about the sun's light energy hitting our eyes.

As Dr. Andrew Huberman, Stanford University neuroscience professor and opthamologist, explains, "This is not some 'woo' biological thing. This is grounded in the core of our physiology. There are literally hundreds if not thousands of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night."

Huberman calls it a "power tool" for getting a great night's sleep and lists it as one of the six pillars people should invest in every day—morning sunlight, daily movement, quality nutrition, stress control, healthy relationships and deep sleep.

— (@)

While the advice to look toward the sun flies in the face of all the times we've been warned not to look at the sun, in the early morning, the sun is less intense and you don't need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order.

"Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health," Huberman says. "It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction."

He explains that artificial lights aren't the same and won't have the same impact. Conversely, artificial light can mess up your circadian rhythm if you look at them too late at night or when you should be sleeping.

"There's this asymmetry in our retinal, in our eye biology and our brain's biology, whereby early in the day, right around waking, you need a lot of light, a lot of photons, a lot of light energy," he says on his podcast. "And artificial lights generally won't accomplish what you need them to accomplish. But at night, even a little bit of artificial light can really mess up your so-called circadian, your 24-hour clocks, and all these mechanisms we're talking about."

The good news is that stepping out your front door and standing in the sun doesn't require a whole lot of willpower—at least not like exercise or resisting screens in the evening does. Simply go outside and stand there (though walking is even better). Give it a try and see if it makes a difference for you.

And you can also see Dr. Huberman go a lot more in depth about the benefits of sunlight and light therapies of all kinds here.

This article originally appeared on 1.13.24

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Family

Feeling the winter blues right now? You're not alone.

Depression grips everyone differently. To Trista Kempa, it means lying in bed and wishing she never woke up.

"It’s not that I wish I was dead," the 30-year-old New Yorker clarifies. "I just feel like I’m missing any feeling at all."

When Kempa was a college student living in Michigan, a doctor told her she she may have seasonal affective disorder — a form of depression, fittingly dubbed "SAD," that typically strikes when the days grow shorter in fall and winter. For patients, a persistent decrease in sunlight exposure may cause mood swings, energy loss, increased anxiety, and more.

It's the winter blues on steroids.

GIF by Emma Darvick.

To this day, however, Kempa's not even entirely sure she has SAD — or ever legitimately had it. And she's not alone. For many patients, and even for the doctors treating them, it's no easy task to identify seasonal depression with complete certainty. SAD, like most mental illnesses, can be a labyrinth to navigate — but you and your mental health are worth it.

Here are three things you should keep in mind when it comes to staying on top of your mental health during winter:

1. Many of us haven't warmed up to the idea that less sunlight can mess with our mental health. But we should.

Research has found seasonal depression is certainly real for millions of people, according to Norman Rosenthal, who first described SAD in a 1984 medical journal. Yet, "get some sunlight" fails to make it on most of our to-do lists.

"The mind naturally gravitates to psychological explanations for why one is feeling bad," he explains. It’s not intuitive to link a lack of sun exposure to our deteriorating mood. So we don't.

We tend to solely blame outside stressors — like breakups or career changes — and not even consider that short, dark days could be doing us harm too. Compounded with the general stigma that often accompanies any mental illness, many people are hesitant to acknowledge SAD's legitimacy.

"I was afraid of being weird, of seeing a therapist, of having an issue," Kempa says after having been told she may have SAD. "The stigma was very real for me."

2. Sorting out your own winter blues may not be so black and white. And that's OK.

Say it's mid-January. You've been feeling lethargic for weeks on end. You're craving sweets and starches, and your sleeping habits are out of whack. You undoubtedly have SAD, and you're stuck with it for life. Right?

“Oftentimes, it’s not that simple," says Rosenthal.

A spectrum exists when it comes to extreme SAD and mild winter depression, and patients may find themselves at various points on that scale depending on the year. While the American Academy of Family Physicians estimates about 4-6% of the population has SAD and another 10-20% has more subtle symptoms associated with the winter blues, Rosenthal says external stress and geography (distance from the equator affects the length of daylight) play roles in if and how severe you experience SAD.

One winter, for example, someone may be living in sunny San Diego and have low stress in their private and professional lives. The next winter, they could be living in upstate New York, overwhelmed by work deadlines and personal hardships. The difference may well manifest in a person's mental health, says Rosenthal: "You can have the winter blues one year and then full blown SAD the next."

What's more, if a person lives with other mental health hurdles that aren't necessarily tied to the seasons, it can be even more difficult to sort through how they're feeling and why. Physicians may also find it difficult to confidently diagnose a person with SAD, seeing as many of the symptoms are similar to those associated with other forms of mental illness, according to the Mayo Clinic.

"I still don't really know [if] I ever had [SAD]," Kempa says. "When you’re diagnosed with depression, or anxiety, or SAD, or anything that is trying to pinpoint what’s going on with your brain, it’s just complicated. It’s hard to know exactly what it is."

It's important to be aware of all the factors that could be contributing to your winter woes — including the amount of sunlight you're getting.

3. The good news is, there are many things you can do to curb the worst effects of Old Man Winter.

“Whatever your degree to which you are affected, there are lots of things you can do about it," Rosenthal says. "You don’t have to suffer.”

Let start with the most obvious: Get outside during the day, if and when you can! When winter daylight is short, many leave for the office in darkness and commute home after the sun sets. The struggle is definitely real. But even a short, brisk walk outside on a lunch break can make a difference.

You could also create a "light room." Clean the window panes, open the blinds, trim the outside shrubbery, and make sure you have (at least) one space in your home that gets maximum sunlight. Shift as many daily activities — like reading, Netflix-ing, or hosting friends — to that room as you can, so you can take full advantage of the rays.

And if the real sun's just not cutting it at home, consider buying a sun lamp. According to the Cleveland Clinic, they're a safe way to help your body regulate melatonin and serotonin — hormones that aid in sleeping and stabilizing mood.

It never hurts to be mindful of diet and exercise. Staying active and eating proteins and vegetables — and (sadly) avoiding sweets and carbs — can give you more energy throughout the day.

Of course, reaching out for help is always a great option too.

"Understanding mental health is really complicated," Kempa says, noting that because of supportive family and friends — and being more cognizant of what she's feeling — she's been in a great place for quite some time. "It’s not diabetes. It’s not a broken bone. You can’t just fix it. There’s no one-size-fits all drug or path to healing and wellness. I think this is what makes it all so daunting. And when you’re in it, it’s hard to put in the effort."

Sometimes we can't — or don't want to — do it all alone. And that's perfectly OK.

If you need help now, call the National Suicide Prevention Hotline at 800-273-8255. Read more about seasonal affective disorder at the Mayo Clinic.

Family

9 quick science-approved things you can do to make your mornings better.

Mornings are tough...

Whether you're one of those mythical "morning people" who actually set their alarm as early as possible just to, I don't know, listen to birds or whatever, or if you're one of my fellow not-morning people whose a.m. routines involve marathon-smashing the snooze button before finally dragging yourself out of bed to sloppily make a pot of coffee and stare at the mirror, wondering if today is the day you finally give up on being an adult and run off for life as a house cat—

—well, they're tough.

Did you know there are a few science-approved things you can do to make your mornings less of a drag?

These nine simple tips only take a few minutes to complete and could mean never spending another morning falling asleep in the shower:

1. Take a few minutes to actually make your bed.

If you're not already a bed-maker, it probably seems like a huge waste of time. Why straighten sheets and fluff pillows that you're just going to mess up again anyway?

Honestly, the pattern on that pillow is stressing me out more than anything. Photo via iStock.

It turns out, making your bed correlates with being happier and even more successful. According to a survey of 68,000 people, 71% of bed-makers consider themselves happy, while 62% of non-bed-makers said they were unhappy.

Now, it's impossible to know if bed-making really makes people happy or if happy people just tend to make their beds more. However, we do know that clutter tends to beget stress. If your bed looks less cluttered, it's possible that it could lower your stress levels.

Not to mention, making your bed probably only takes about three minutes and gives you an easy morning win to check off your to-do list. Which means you're starting your day more relaxed, you've already done something productive, and you're ready to go out into the world and continue being productive.

2. Tidy up. Even a little bit.

Along the same lines as bed-making, if there are a million dishes in your sink from the day(s) before, that clutter is probably creating subtle stressors in your brain.

Also, unclog your sink. Seriously. Photo via iStock.

If you can find a minute in the morning, do some of the dishes. Or clean up some living room clutter. Maybe sweep out a single room or take out the trash. Reducing clutter and completing a task (no matter how small) will give you a nice sense of satisfaction to kick-start your day.

3. Drink a glass of lemon water.

Don't worry, you don't need to replace your vanilla soy latte or go on a questionably effective cleanse to make this work for you in the morning. Before you leave the house in a beeline for the closest Starbucks, drink a 16-ounce glass of water with a little bit of lemon juice in it.

Plus you'll get SO MANY Instagram likes. Photo via iStock.

I know it sounds kind of hokey, but lemon water is pretty amazing and a perfectly simple way to brighten your morning routine. According to The Huffington Post, the benefits of lemon water include but are not limited to: hydration, a nice dose of vitamin C, freshening your breath (by killing bacteria), clearing your skin, and helping with aches and pains by reducing uric acid in the joints.

Lemon water won't compliment your shirt or walk the dog for you, though, so while it can be a nice addition to your morning, it's not going to solve all your problems.

4. Raise the blinds and let the sunlight in.

Yes, I know. Its early in the morning and the world probably isn't ready to see you yet. But raising the blinds lets in some natural light, and there are a lot of benefits to that.

"There is increasing evidence that exposure to light, during the day — particularly in the morning — is beneficial to your health via its effects on mood, alertness and metabolism," Dr. Phyllis Zee, a neurology professor at Northwestern University, told WebMD.

Not recommended: sleeping with lipstick on. Photo via iStock.

Natural light also helps your brain sync up to the Earth's natural rotation, which can have major health benefits. According to one study, people with more exposure to natural light slept longer and better at night. They also got more exercise and reported a better quality of life.

So at the risk of shrieking in horror at the sunlight and your neighbors shrieking in horror at your bedhead, open up the blinds and let the light in. The benefits outweigh the risks.

Even if you don't have any windows to open, you can get an alarm clock that lights up with the sunrise.

5. Eat something high in fiber and grains.

While it can be tempting to start every day with a bacon, egg, and cheese sandwich, starting your day with a heavy, greasy breakfast can slow you down a lot.

Just try not to spill your berries all over the F***ING DECK, DAVID.

Having a lighter breakfast instead can have a ripple effect that boosts your entire day. Try a bowl of berries or something else high in fiber and grains. If you give your body some heavy-duty nutrients in the morning, you'll feel more awake and your body will totally thank you later.

6. Meditate.

Meditation has been shown to reduce stress, increase creativity, and even reduce blood pressure. Also like a million other things.

Meditate and have a ball! (I know. I'm sorry.) Photo via iStock.

Meditation is easy: Just breathe, focus on the sound of your breath, and sit still quietly. You don't have to do it all day, either. Meditating for three to five minutes in the morning is a perfect way to start your day with a stress-free, take-on-the-world attitude. There are even great apps you can use that help you meditate quickly on the go — what better way to spend a long commute than with a little mental R&R? Just don't do it if you're driving, obviously.

7. Text something nice to someone.

I know, it sounds silly, but seriously. Try it.

Sending someone positive thoughts or words of encouragement is a quick and easy way to make yourself feel happy. Being kind is a great way to live a happier life, and mornings are when we could all use a little pick-me-up.

"Hey Brian! Hope you're doing well. Thanks for buying me this giant sweater." Photo via iStock.

It's mutually beneficial. Not only will it make your morning brighter and make you happier, but you'll probably be helping someone else get their morning off to a great start too.

(Also this is way better than drunk texting. Much less regret and significantly fewer awkward connections with your ex).

8. Set aside a few minutes to read.

The benefits of reading are innumerable and well-known, ranging from improving your vocabulary to promoting creativity and memory. Starting your day with a little bit of reading gets you those benefits first thing in the morning.

Reading stimulates your brain, which wakes you up. Not to mention it also helps take your mind off of the stressors of the upcoming day so you can go into it feeling relaxed and prepared.

This guy looks all business. But he's actually reading Garfield. Photo via iStock.

Whether you're reading a chapter of your favorite book, the newspaper, or even an entry from your favorite blog, reading in the morning is good for you. Reading at any time is good. Reading is good. End of statement.

9. Stretch it out.

Don't stretch out your morning, you'll be late to work — but stretching your body before you head to the office is a great, easy way to get ready to face the day.

Stretching promotes flexibility, blood flow, and posture, and it can help you recover from injuries. It also has many mental benefits, including stress reduction and calming the mind.

This can be a few quick stretches before running out the door or a full-on yoga session with Becky.

She's probably a Becky, right? Photo via iStock.

Either way, stretching in the morning is a great way to be physically and mentally prepared for the uphill battle that is the rest of your day.

A better morning is completely up to you.

Some of you may choose to keep rolling out of bed with 10 minutes to spare before you run out the door, but taking even a few moments to try some of the things on this list can have a huge impact on the rest of your day.

Mornings set the precedent for the entire day, and (as time is linear) entire days are what make up your entire life. So even if you can only fit one of these good habits into your morning routine, I encourage you to try it out. It could make your whole day, and maybe even your whole world, just a little bit brighter.

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Family

If you feel depressed during the winter months, try these 4 things.

Seasonal depression is real. Here's how to deal with it.

Have you ever noticed that winter-themed films tend to involve frolicking in the snow, ice-skating, and kissing your one true love while the snow falls in your hair?

Don't these people know about stretchy pants and Netflix? Photo via Robbie Dale/Flickr.

For a lot of us, winter actually looks more like leaving work after the sun has already set.

It looks like canceling plans because it’s easier to stay in bed, and trying to remember a time when the sky was any color but gray.

In fact, almost everyone I know gets the “winter blues” to some degree — feeling exhausted, sad, and checked out during the winter months. But for some people, those feelings can manifest into something even more extreme: an illness called seasonal affective disorder, or SAD.

Yay. Winter. Photo via Lucia Sánchez Donato/Flickr.

According to the Mayo Clinic, “seasonal affective disorder is a subtype of major depression that comes and goes based on the seasons.” For most people who have experienced this mood disorder, SAD starts in the fall and begins to let up in early spring.

Medical professionals think that reduced exposure to sunlight (basically, no vitamin D) is a major factor behind seasonal depression. When the sun is only out for a couple hours a day, your body and brain regulate emotions differently.

The good news is that some of the best ways to deal with the winter blues include tiny lifestyle changes that don't involve a prescription pad at all.

Here are four ways to kick SAD's ass and reclaim your winter.

1. Start using a light therapy box.

I started using this sun lamp for 30 to 45 minutes a day during my senior year in college, and it changed everything. The lamp blasts VERY bright light at your face until your body is convinced that it's not hibernating through the winter. It can be a little hard to adjust to the habit, but it has been proven to work fast.

Seriously, it works! Photo by me.

2. Sweat out the SAD.

Regular exercise is a cornerstone of physical health, but it can also make a huge difference with mental health, too. Getting physical encourages your brain to release all those good chemicals that elevate your mood.

3. Think positive.

This tip may sound annoying ("just be happier!!!"), but hear me out. In northern Norway, where some towns don't see the sun for months, seasonal depression is very rare — partly because Norwegians have different expectations for winter.

Instead of getting down in the dumps, they mindfully focus on the color, the coziness, and the beauty of those dark, cold months. So when winter's got you down, take a page out of their book: light candles, cook stews, drink hot chocolate, and get out your warmest blankets. A small shift in perspective could lead to huge results.

Doesn't seem so bad, does it? Photo from Samet Kilic/Flickr.

4. Make sure you have enough vitamin D.

According to Psychology Today, tons of studies have shown a link between vitamin D deficiency and depression. A vitamin D supplement could help your body deal with winter's emotional lows.

These tips probably won't "cure" your seasonal sadness — only the Earth's slow rotation around the sun can do that.

But remember, you're not alone. Lots of us experience the winter blues, and it does get better.

From Your Site Articles

sunlight

Reverse Seasonal Affective Disorder sufferers revel in the return of 'gloomy, dreary' days

For folks with summer SAD, cool, cloudy days feel like a balm, not a bummer.

How a simple shift in your morning routine can improve your sleep and energize you all day

The good news is this 'biohack' requires almost no willpower.

Feeling the winter blues right now? You're not alone.

Depression grips everyone differently. To Trista Kempa, it means lying in bed and wishing she never woke up.

1. Many of us haven't warmed up to the idea that less sunlight can mess with our mental health. But we should.

2. Sorting out your own winter blues may not be so black and white. And that's OK.

3. The good news is, there are many things you can do to curb the worst effects of Old Man Winter.

9 quick science-approved things you can do to make your mornings better.

Mornings are tough...

Did you know there are a few science-approved things you can do to make your mornings less of a drag?

1. Take a few minutes to actually make your bed.

2. Tidy up. Even a little bit.

3. Drink a glass of lemon water.

4. Raise the blinds and let the sunlight in.

5. Eat something high in fiber and grains.

6. Meditate.

7. Text something nice to someone.

8. Set aside a few minutes to read.

9. Stretch it out.

A better morning is completely up to you.

If you feel depressed during the winter months, try these 4 things.

Seasonal depression is real. Here's how to deal with it.

For a lot of us, winter actually looks more like leaving work after the sun has already set.

The good news is that some of the best ways to deal with the winter blues include tiny lifestyle changes that don't involve a prescription pad at all.

1. Start using a light therapy box.

2. Sweat out the SAD.

3. Think positive.

4. Make sure you have enough vitamin D.

These tips probably won't "cure" your seasonal sadness — only the Earth's slow rotation around the sun can do that.

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