Do you feel a knot in your stomach when your friends start counting down to patio season? You might be experiencing summer SAD, a seasonal mood disorder. When your Instagram feed is full of beach pictures and BBQ invitations, yet all you can think is, “Three more months of this torture…”
If the scenario described above resonates deeply with you, you may be experiencing summer SAD, a form of seasonal sadness associated with warm weather that rarely receives attention.
I’ll always remember my first summer in Toronto after migrating from British Columbia’s coast. While my colleagues spoke about how much fun they had at the cottage on the weekends, I lay there at 2 AM, sweating through my covers, and wondered why I was so upset. I’d convince myself, “It’s just heat exhaustion,” until the day I cried at a street festival because the noise, the throng, and the sun were all too much for my senses.
I wasn’t being theatrical; I had summer seasonal affective disorder. And if you’re reading this while dreading another hot day, I want you to know two things:
1. You’re not insane
2. There are solutions to deal
Summer SAD
It isn’t just “hating the heat”—it’s a real thing in your body.
Unlike its winter cousin, which makes individuals tired and drowsy, summer SAD has several obvious signs:
The Emotional Rollercoaster
– Snapping at your partner because they left the balcony door open (again)
– Cancelling plans last minute because crowds feel unbearable
– Guilt spirals when people say, “But it’s beautiful out!”
– Restless anxiety that makes sitting still impossible
The Physical Toll—Summer SAD
– Lying awake till 3 AM even if you’re tired;
– Skipping meals because the heat makes you lose your appetite;
– Nausea or dizziness when the humidity strikes;
- that “wired but dead” feeling—tired but too irritated to rest;
I blamed myself for years. *Why can’t I enjoy summer like everyone else?* Then my doctor said, “Summer SAD is not a sign of weakness; it’s a biological problem.”
Why Canadians Are More Likely to Be Hurt—Summer SAD
Our bodies aren’t made to handle such severe fluctuations. After months of -30°C winters, the first +30°C heat wave strikes like a freight train. Three main things make it worse:
1. Endless Daylight (In June, Toronto receives more than 15 hours of sun, which is fantastic for plants but bad for sleep.)
2. Hangovers from Humidity (That sticky sensation that makes it hard to breathe)
3. Cultural Pressure (When every shop window says “SUMMER = HAPPINESS”)
In July, cities like Toronto, Montreal, and Winnipeg become pressure cookers because the concrete jungles retain heat and there is no ocean breeze to cool things down.
My Breaking Point: The Party on the Roof That Made Me Cry
I said yes to a friend’s rooftop party in August. By 8 PM, I was
– Dizzy from the heat
– Annoyed by the noise
– Shaking from too much stimulation
When a well-meaning visitor suggested, “Just relax and enjoy the vibe!” I absolutely loved working. That night, I searched for “Why do I hate summer?” on Google and found “summer SAD,” which finally gave my problem a name.
Real Canadian Stories (You’re Not Alone)
Jasmine, 34, a teacher in Toronto
“Summer vacation was the best time of year for me as a youngster. But by the time I was 30, I hated it—the brightness, the heat, and the pressure to be “on.”
I lost my temper with my pupils on a field trip last year. My doctor said I had summer SAD. Now I
– Use dark curtains
– Plan AC breaks like meetings.
– Let myself say no to patios
“It’s not perfect, but I can handle it.”
Mark, 41, works in construction in Winnipeg. “I can tolerate winters that are -40°C. But summers that are above 30°C? I turn into a different person—angry, irritable, and tired.
My wife ultimately took me to see a therapist who helps people with “summer mood disorders.” Two things that changed the game:
1. A vest to keep you cool during work
2. Moving socializing to the mornings
I don’t have to hold on tight through July anymore.
Your Canadian Summer Survival Kit—Summer SAD
1. Control Light and Temperature: Summer SAD
– Blackout curtains (the $25 ones from Canadian Tire work excellently).
– Freeze a moist washcloth to chill off right away.
– Make a “cool zone” (one AC room where you may go to cool down)
2. Changes to Your Routine
Get up early
—Walk at 6 AM instead of 6 PM (6 AM walks beat 6 PM heat). (coconut water is better than sweet iced caps.)
—embrace the “siesta.” Don’t go outside between 11 AM and 3 PM.
3. Changes to your social life
—Instead of patios,
host movie nights; suggest early breakfast meetups;
Keep a “get out of jail free” phrase, such as “My heat tolerance is low—gotta jet!”
4. When to Get Help—Summer SAD
If you are going through
– Mood swings every day
– Insomnia that won’t go away
– Thoughts of hurting yourself Get in touch with:
– Your doctor
– The local CMHA branch
– Wellness Together Canada (24/7 free counseling)
Last Thought: Summer SAD
Take this one thing away from this article: Your discomfort is real. You wouldn’t condemn someone for having a hard time at -40°C, so why judge yourself for having a hard time at +40°C?
This summer, try:
1. One little way to deal with it (Start with blackout curtains)
2. “Summer’s hard for me, actually,” one honest discussion
3. One act of kindness to yourself (Don’t feel bad about taking naps in the AC.)
The heat will go away, but your health is important all year.
It’s Your Turn: Summer SAD
What is the hardest symptom of summer SAD for you? Do you have any smart ways to deal with things? Please share below so we can all make a toolbox together. 🌡️❄️
Tools:
– [Guide to SAD in the Summer from CAMH](https://www.camh.ca)
– [Health Canada Heat & Mental Health](https://www.canada.ca)
– [Wellness Together Canada](https://www.wellnesstogether.ca)
Please tell us your tale in the comments. Sometimes simply saying it out loud makes it less powerful. share your story with us, let other get help.
