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From coast to coast, one thing that unites Canadians is our collective endurance of long, dark, and frigid winters. As we finally emerge into spring, many of us feel a noticeable shift, not just in the weather but in our mood and energy. If you’ve found yourself feeling brighter, more motivated, or just more yourself as the days grow longer, it’s no coincidence. These improvements may be the natural easing of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern.
SAD typically strikes in the fall and winter months due to reduced sunlight exposure and the lifestyle changes that come with colder weather. Now that we’re transitioning into brighter days, you might be feeling relief, and that’s something to celebrate.
And for some, spring doesn’t bring relief; it brings new challenges. Reverse SAD (also called summer-pattern SAD) can cause depressive symptoms in the spring or summer, and it’s just as real and valid.
In this post, we’ll explore what SAD is, why it happens, how spring can bring healing or new struggles, and what you can do to manage your mental health in this changing season.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that comes and goes with the seasons. Most commonly, it starts in the fall or winter and fades by spring or summer. Symptoms can include but are not limited to fatigue, low mood, cravings for carbs, social withdrawal, and difficulty concentrating.
But there’s another side to SAD that’s less talked about and, unfortunately, is not studied as much: for some people, depressive symptoms emerge in the spring or summer and ease in the cooler months. This is known as reverse SAD, and while it’s less common, it can be just as disruptive. Symptoms of reverse SAD may include insomnia, anxiety, agitation, reduced appetite, and feeling overwhelmed by heat or long daylight hours.
Why Does SAD Occur?
While the exact cause for either side of SAD isn’t fully understood, seasonal depression is linked to changes in sunlight exposure that affect the body’s internal clock (circadian rhythm), melatonin production (which regulates sleep), and serotonin levels (which affect mood).
In winter-pattern SAD, lack of sunlight disrupts these systems, leading to sluggishness and low mood. Contrarily, in reverse SAD, longer days, heat, and disruptions to sleep patterns may contribute to similar dysregulation, just in a different form. Interestingly, in addition, research has shown that pollen exposure has been shown to contribute to the manifestation of summer SAD (Akram et al., 2019).
Spring Strategies for Mental Health
Whether you’re recovering from winter SAD or preparing for a difficult spring and summer ahead, here are some tips for maintaining emotional balance as the seasons shift:
1. Ease Into Spring
If you’re emerging from winter SAD, celebrate the little wins- like longer walks, better sleep, or feeling more social. Use this momentum to re-establish healthy routines. Light exposure, physical activity, and social connection remain your best allies.
2. Be Mindful of Reverse SAD
If you’re feeling anxious or down despite the sunshine, know that it’s okay. You’re not alone. Spring doesn’t have to feel joyful, and if it doesn’t, it may be worth exploring reverse SAD with a professional.
3. Maintain Sleep Hygiene
Longer daylight hours can interfere with melatonin production and sleep patterns. Stick to a consistent bedtime, limit screen time before sleep, and consider blackout curtains if early sunrise disrupts your rest.
4. Support Your Body
Keep up a balanced diet, hydrate (especially as temperatures rise), and make time for movement.
5. Protect Your Mental Space
Spring often brings a packed social calendar and external pressures to “get out and do more.” Listen to what you need; rest, alone time, quiet mornings, or slow weekends are all valid choices.
6. Reach Out If You’re Struggling
Whether it’s winter-pattern or reverse SAD, seeking help from a mental health professional can make a huge difference. Therapies like CBT and lifestyle tools like light therapy (for winter SAD) or cooling strategies (for reverse SAD) might help a lot.
Explore more strategies to help in this blog, Hello Spring: Emerging from SAD.
References:
Akram, F., Jennings, T. B., Stiller, J. W., Lowry, C. A., & Postolache, T. T. (2019). Mood Worsening on Days with High Pollen Counts is Associated with a Summer Pattern of Seasonality. Pteridines, 30(1), 133.
