Living with anxiety and depression is challenging regardless of the forecast, but there is a uniquely painful experience in lying under a blanket all day on a gorgeous, sunny afternoon because you simply cannot muster the energy to step outside.
When the weather is cold or rainy, staying indoors feels perfectly acceptable. With the rise of coziness and hygge culture, wrapping yourself up and remaining at home is practically celebrated. Yet for me, experiencing depression or anxiety on a beautiful day—and then choosing to stay inside to cope—only amplifies the misery. It feels as though I have squandered the lovely weather and ought to be outdoors, mingling with others and savoring life.
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At this point, you might wonder, “Why not just get up and go outside?” Trust me, I have attempted that. Certainly, sunlight and socializing can help some individuals, but when depression is at its worst—when I feel utterly hopeless and convinced that nothing matters—no amount of fresh air or friendly faces can pull me out. I have tried. Usually, I end up leaving whatever event I forced myself to attend early, then feel even worse for having wasted my scarce time, energy, and money on an outing that brought me no benefit or joy.
And yes, I have talked about this with my therapist, who labeled it a form of seasonal affective disorder. But wait—isn't that the condition where you feel down in winter when it is dark and chilly? Correct, yet for some people—including me—the opposite holds true. I consulted mental health professionals to better understand why I react this way and what steps I can take to manage it.
Why Sunny Days Actually Make My Anxiety Worse
Understanding seasonal affective disorder
SAD impacts roughly 5 percent of U.S. adults and persists for about 40 percent of the year for those affected, typically manifesting in autumn and winter when days grow shortest and the weather turns colder, darker, and wetter. It occurs more frequently in women than in men.
But doesn't everyone feel a bit low during winter? Sure, but the so-called "winter blues" or "cabin fever" differ from SAD. And despite the term "disorder," SAD is not a standalone diagnosis; rather, it is considered a subtype of depression.
Kinsey McManus, director of client services at National Alliance on Mental Illness — NYC Metro, explains that individuals with other diagnoses may experience symptom intensification in a seasonal pattern. For this to qualify, the pattern must have occurred for at least two consecutive years and must not be tied to personal life changes such as seasonal unemployment or a school schedule.
“The seasonal pattern addition means that a person experiences the onset of depressive episodes around the same time of year,” McManus says. “In addition, the person experiences the subsequent ending of depression around the same time of year. For example, over the years, a person notices that they usually start to feel depressed in the fall and generally start to feel better in the spring.”
Related: How to Get a Handle on Holiday Depression
Because SAD has become widely recognized and is often confused with the winter blues, some individuals might self-diagnose and skip professional care. However, according to Dr. Fran Walfish, a Beverly Hills family and relationship psychotherapist, it is essential to consult a well-trained, experienced psychiatrist who can determine whether a neurobiological basis underlies the depressive episode.
That is helpful, but what about those who break the pattern and feel worse during spring and summer?
Rob Cole, clinical director of mental health services at Banyan Treatment Center, notes that about 10 percent of people with SAD experience what is termed “reverse SAD,” where depression worsens as the weather turns pleasant.
“For the winter SAD, the most pronounced symptom is lethargy, whereas reverse SAD tends to be characterized by feelings of agitation,” Cole explains. “Reversed SAD may be the result of too much sunlight, which changes the production of melatonin, which can cause sleep disturbance. Additionally, people often stay up later in the summer because of the increased sunlight, which can throw off their circadian rhythm [your internal body clock].”
Similarly, according to Dr. Jephtha Tausig, a New York City-based clinical psychologist, those who experience it may feel uncomfortable with higher temperatures and increased sunlight, leading to irritation and anxiety rather than renewed energy.
Managing reverse SAD
For those dealing with reverse SAD, it is crucial to maintain sufficient sleep and stick to a consistent sleep schedule—going to bed and waking up at the same time each day, Cole advises.
And even though exercising—or any form of movement—is the last thing you feel like doing, it can still be beneficial. “If exercising outdoors is too draining, go to the gym or try a water sport to help fight off the feelings of agitation in the stifling and oppressive dog days of summer,” Cole adds.
It may also help to reflect on why you feel worse during a particular season and then find ways to adjust your surroundings for greater comfort, Tausig suggests. This might involve using full-spectrum light bulbs and light boxes, darker blinds, or air conditioning, she adds.
And if there is one certainty about seasons, it is that they change (depending on your climate), so if you notice your mental health declines seasonally, you can trust it will eventually improve.
“The best personal—and professional—mantra I use to combat negative thinking is the reminder that the trigger issue is temporary,” Walfish says. “Dealing with anxiety-provoking daily issues can be challenging. Life always throws us a curveball with relationship and work letdowns and disappointments.”
Finally, another critical tool—which is also a life skill beneficial to everyone, regardless of mental health status—is developing thinking neutrality, Walfish says, adding that it is easier said than done. This involves reestablishing a more benign, accepting, self-observing conscience. In other words, the guilt and shame you feel about staying inside during sunny, social summer months may not stem from others judging you, but more likely from how you judge yourself.
People raised by overly critical parents may tend to be extremely hard on themselves, Walfish explains, which can lead to harsh self-criticism regarding body image, intelligence, competence, attractiveness, or any aspect of self-functioning.
To counter this, Walfish says the first step is to become a benign self-observer, achieved by increasing self-awareness and noticing each time you think or feel a self-put-down.
Related: Talking About Depression Is Good — Investing in Mental Health Is Better
“You should simply think a gentle shrug-of-the-shoulders comment, such as a tender, ‘There I go again… thinking critical thoughts!’ That’s all,” Walfish notes. “Don’t try to change anything. Just observe without judgment. This is the first giant step toward changing toward positive thinking.”
For me, simply acknowledging that my depression and anxiety follow a seasonal rhythm has helped. Yes, it still occurs, but at least now I understand it is a completely legitimate aspect of my overall diagnosis, and being aware of that has made me feel a bit better while buried under a blanket in 95-degree summer heat.
