You Don’t Have to Be Okay Because It’s Sunny: Understanding Warm Weather Depression

We often associate spring and summer with joy, energy, and renewal. The days get longer, flowers bloom, people head outdoors—and there’s an underlying expectation that our moods should automatically lift with the sunshine.

But what if they don’t? What if the warmer weather feels like a weight instead of a relief?

For some individuals, the arrival of spring or summer actually brings increased emotional distress. This lesser-known phenomenon is known as summer-pattern Seasonal Affective Disorder (SAD), or reverse SAD. While traditional SAD is linked to the shorter, darker days of fall and winter, reverse SAD manifests during the longer, brighter days of spring and summer.

Symptoms of Warm Weather Depression Can Include:

• Persistent sadness or low mood

• Anxiety or irritability

• Insomnia or disrupted sleep

• Appetite changes, particularly loss of appetite

• Restlessness or agitation

• Feelings of isolation or disconnection

Researchers aren’t entirely sure why this happens, but possible contributing factors include extreme heat, longer daylight hours disrupting circadian rhythms, and social pressure to feel or appear happy. There's also the emotional dissonance that occurs when your inner world doesn't match the outward appearance of the season—a kind of emotional gaslighting from the environment itself.

How to Cope:

• Stick to a consistent sleep routine

• Create a cool, dark sleeping space

• Stay hydrated and avoid excessive heat

• Set realistic expectations about what spring "should" feel like

• Practice self-compassion and acknowledge your feelings

• Talk to someone you trust, including a medical or mental health professional

It’s important to remember that you don’t need to explain or justify why you feel low during a time of year that’s often associated with happiness. Your emotional experience is valid, and help is available.