Hot Brain Summer: When ADHD Meets Summer Seasonal Depression
What is summer seasonal depression and how does it affect ADHD symptoms?
Well gang, Summertime is officially upon us. Hopefully your allergies have subsided, your Zyrtec and extra strength Visine are back in the medicine cabinet where they belong, and you’re enjoying the weather… until the end of July of course, when we’re all wading through hot soup to get to work, and DC reminds us once again that she was built on a swamp.
Anyywhoo… Last year, around this time, I wrote an article about Summertime Sadness- Seasonal Affective Disorder’s much hotter, less hungry, more irritable, counterpart. It was a crash course on summer seasonal depression or summer depression. This year, I want to talk about how those of us with seasonal sensitivities and ADHD can be affected by the warm weather and look at tips for better mental health in summer.
Why does summer depression impact those with ADHD differently?
One would think that for a neurospicy individual, the combination of warm weather and a slower pace would be just what the doctor ordered. For some of us, it totally is. But for the rest of us, symptoms of inattention, impulsivity, and hyperactivity tend to pop off in the warmer months, and the combination of more downtime and heat can make a girl feel a little restless and well, a little sad...
Ugh! Why do I feel SAD in the summer?
Those of us who suffer from Summertime Affective Disorder and ADHD often suffer from seasonal depression symptoms like:
Low-mood
Insomnia
Restlessness
Anxiety
Decreased appetite
In case you missed last year’s blog on Summertime Sadness: “Summer SAD is more of an agitated depression,” says Dr. Norman Rosenthal, a psychiatrist and clinical professor of psychology at Georgetown University (Walker, 2021). According to the National Institute of Mental Health Information Resource Center, “SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4-5 months out of the year”.
Studies show that some of the same chemical messengers that help us regulate our moods, like norepinephrine, serotonin, and dopamine, have also been linked to regulating temperatures in the body (Walker, 2021). This may be why people presenting with summer SAD often report that they are extra bothered by heat and humidity.
Now combine that with the overstimulated and restless symptoms of ADHD and you may be more susceptible to something I like to call Summertime Affective Attention Hyperactivity Disorder, or SAAHD. Just kidding, SAAHD is not a thing, but co-occurring SAD and ADHD can be challenging for my overstimulated girlies in the warmer months, and I want to give you a few hot mental health tips and tricks to help you chill out this summer.
summer Self-Care: How to manage summer depression and ADHD
1. no, literally chill…
Summer and mental health go hand in hand, especially when it comes to managing sensory overload. Heat, especially humid swamp heat, can lead to increased sensory inputs like sweat, sticky clothes, labored breathing, and inner thigh chaffing (if you know you know), all making it more difficult for those of us with ADHD to focus, be nice to our partners, and take in new information. I know you all love getting tan and reaping some of the benefits of Vitamin D, but here are some ways to keep your summer routine ADHD friendly:
Keep your spaces cool
Wear hats and sit in the shade when possible
Wear breathable, moisture-wicking fabrics
Keep those emotional support water bottles handy (hydration is key!)
You, your loved ones, and your dermatologist will thank me later. Having things on hand that change your temperature can be an important part of distress tolerance! Speaking of which, it’s time to dust off the ol’ TIPP Skills… read on.
2. **TIPP SKILLS ** for Summer Wellness
These Dialectical Behavior Therapy (DBT)-based skills are our go-to when our clients ask for effective summer mental health tips:
T- Tipping Your Temperature
The goal here is to tip the temperature down to force our anxious and irritated brains to slow down by activating the mammalian dive reflex. By stimulating this reflex it can lead to a physiological response (think reduced heart rate) which leads to a calming effect in the body. You can stimulate this reflex by splashing cold water on your face, taking a cold shower, or holding an ice pack on your face. Lately, TSG’s team of DC therapists have been living for the Esarora Ice Roller which regularly makes an appearance in our meetings. It cools down the skin and depuffs- great for snatched pores and improving distress tolerance.
I- Intense Exercise
I know I know I know. Intense exercise in the heat sounds les miz, but it doesn’t have to be. Intense, short spurts of exercise can do wonders to release some of the anxiety and depression you’ve been feeling. Try running in place, doing jumping jacks, or taking a dance break when you’re feeling low energy.
P- Paced Breathing
Paced breathing can reduce emotional intensity by slowing down the heart rate. Take slow, deep, breaths from your belly (not your chest). Try your best to make your exhale longer than your inhale. Inhale for a count of 4 seconds, exhale for a count of 6 seconds. Repeat 4-5 times. Namaste.
P- Progressive Muscle Relaxation
By tightening and then releasing one muscle group at a time you can relax your body. Start with your legs and work your way up your body- tensing each muscle for 5 seconds, and then releasing. Check out this YouTube video to use as a guide: Progressive Muscle Relaxation Training.
3. Reach Out for Support: Therapy in DC & Teletherapy Options
If you’re struggling with summer depression symptoms or feeling overwhelmed, you’re not alone. At The Sterling Group, our team of multicultural therapists specialize in therapy for young adults, ADHD treatment, and managing seasonal depression. Whether you prefer teletherapy, in-person support with DC therapists, or you're searching for a trusted multicultural counseling center, we’ve got options.
Consider pairing ADHD therapy with career counseling for young adults or explore online career counseling programs if summer throws you off your productivity.
I hope these tips can help you manage your ADHD agita and summer depression in the hot and humid months ahead. Prioritizing self-care and understanding your emotional needs are essential first steps towards feeling better. Our team of multicultural therapists at The Sterling Group are here to help!
Got questions about how ADHD and summer depression team up to wreck your chill vibes? We've got answers.
(FAQs on ADHD, Summer Depression, and Self-Care)
Why does summer make my ADHD symptoms worse?
The combination of increased heat, unstructured time, and sensory overload can worsen inattention, impulsivity, and restlessness in individuals with ADHD.
What is the connection between vitamin D and summer mental health?
Vitamin D from sunlight can help regulate serotonin levels, improve mood, and support overall mental health during summer months.
How can I build a sustainable self-care routine for summer?
Summertime can be a great opportunity to build habits that stick- if you’re intentional about it. Here are a few ways to create a simple but effective self-care routine:
Keep a regular sleep schedule—even when the days are longer.
Stay hydrated and eat refreshing, nutrient-dense meals.
Use morning or evening walks for light movement and fresh air.
Build in breaks for mindfulness, breathing exercises, or screen-free time.
Explore DBT (Dialectical Behavior Therapy) tools to navigate emotional highs and lows.
What resources does The Sterling Group offer for summer mental health support?
Our multicultural team of DC therapists offers personalized care for ADHD, seasonal depression, and life transitions. We also offer a free 15-minute consultation to help you get started.
About The Author
Sally Charendoff is a licensed clinical social worker who is passionate about working with young adults struggling with a range of concerns like ADHD, anxiety, depression, relationships, and self-esteem. She’s authentic, interactive, and curious in her approach and strives to create a safe and trusting therapeutic space for clients to heal, grow, and integrate lasting changes into their lives. If you’re struggling with the impacts of ADHD on your self-esteem, or a gamut of difficulties relating to young adulthood and transitions, Sally is here to help you create a fulfilling, more balanced, and even a joyful life!
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