Hello, I am Dr. Peyman Tashkandi. Living in California often feels like winning the geographical lottery. We are famous for our endless summers, stunning coastlines, and a climate that the rest of the world envies. When people think of the Golden State, they picture sunshine and smiles. However, as a psychiatrist, I see a different side of the story that isn’t discussed enough. Even here, amidst the palm trees and bright blue skies, people struggle with the changing seasons.
You might ask, “How can anyone get Seasonal Affective Disorder (SAD) when it’s sunny all the time?” It is a valid question, but the reality is complex. While SAD is typically associated with dark, freezing winters in places like Seattle or New York, it absolutely affects residents of California too. In my practice, I have worked with many individuals who feel a distinct shift in their mood and energy levels depending on the time of year, even if the weather outside seems “perfect.”
Understanding the California Paradox
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. Most people know about the “winter blues,” triggered by shorter days and less sunlight. However, there is a misconception that you need snow and grey skies to experience this. In California, we face unique triggers that can disrupt our biological clocks just as severely as a blizzard might elsewhere.
One major factor is the phenomenon known as “June Gloom.” In coastal areas, late spring and early summer can bring heavy marine layers that block the sun for weeks. If you are sensitive to light changes, this sudden shift from bright spring days to grey, overcast mornings can trigger a depressive episode. Furthermore, as we move later into the year, the days do get shorter. Even in Los Angeles or San Diego, the sun sets much earlier in December than in July. That reduction in daylight hours affects your brain chemistry, regardless of how warm the temperature remains.
The Reality of “Summer SAD”
There is also a lesser-known variation of this condition called summer-pattern SAD, or “reverse SAD.” While winter depression is often linked to a lack of light, summer depression can be triggered by too much of it, along with intense heat. In parts of California where temperatures soar into triple digits, people often retreat indoors, close the blinds, and isolate themselves in air-conditioned spaces to escape the heat. This isolation can mimic the hibernation behaviors seen in winter depression.
According to the National Institute of Mental Health, summer-onset seasonal affective disorder affects fewer people than the winter type, representing about 10% of all SAD cases, but for those who experience it, the symptoms can be agitation, anxiety, and insomnia rather than lethargy.
The Science: Why Your Brain Reacts to Seasons
To understand why you might be feeling this way, we have to look at what is happening inside your body. It comes down to your circadian rhythm—your body’s internal clock. This clock relies heavily on sunlight to regulate your sleep-wake cycle, energy, and mood. When the timing of sunrise and sunset shifts, or when we artificially darken our homes to stay cool, that internal clock can get out of sync.
This disruption affects two key chemicals in your brain:
- Melatonin: This is the hormone that makes you sleepy. Darkness triggers melatonin production. If the days are shorter, or if you are staying in a dark room to avoid the California heat, your body might produce too much melatonin, leaving you feeling sluggish and low energy.
- Serotonin: This neurotransmitter affects your mood. Reduced sunlight can cause a drop in serotonin levels, which may trigger depression.
When these biological rhythms are disturbed, it doesn’t matter if you are at the beach or in the mountains; your brain chemistry reacts to the change in light and routine.
Recognizing the Symptoms
As a medical professional, I believe that awareness is the first step toward healing. It is important to distinguish between having a few bad days and experiencing a clinical issue. SAD is more than just “the blues.” It is a form of depression that interferes with your daily life. The symptoms can look different depending on whether you are experiencing the typical winter onset or the summer onset common in hotter regions.
Winter Pattern Symptoms (Even in CA)
- Feeling depressed most of the day, nearly every day.
- losing interest in activities you usually love (like skipping the beach or hiking).
- Low energy and feeling heavy or “leaden.”
- Oversleeping and difficulty waking up.
- Craving carbohydrates and weight gain.
Summer Pattern Symptoms
- Trouble sleeping (insomnia).
- Poor appetite leading to weight loss.
- Restlessness, agitation, or anxiety.
- Episodes of violent behavior or irritability.
One significant data point to consider is the prevalence of this condition. According to the American Psychiatric Association, about 5 percent of adults in the U.S. experience Seasonal Affective Disorder, and it typically lasts about 40 percent of the year. This means that if you are struggling, you are certainly not alone.
Effective Seasonal Depression Treatment
The good news is that this condition is highly treatable. You do not have to “just deal with it” until the season changes. There are several evidence-based approaches to Seasonal Depression Treatment that can help stabilize your mood and bring back your vitality. When I work with patients, I usually recommend a combination of therapies tailored to their specific needs.
1. Light Therapy (Phototherapy)
For those experiencing winter-pattern SAD, light therapy is often the first line of defense. This involves sitting in front of a specialized light box for about 20 to 30 minutes shortly after waking up. The box mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.
Even in sunny California, this is relevant. If you work in an office without windows or wake up before the sun rises during the winter months, your brain is starved of that morning signal to wake up. Using a light box can reset your circadian rhythm. However, it is important to consult a doctor before starting, especially if you have a history of bipolar disorder or eye conditions.
2. Cognitive Behavioral Therapy (CBT)
Psychotherapy, or “talk therapy,” is incredibly effective. Specifically, Cognitive Behavioral Therapy (CBT) has been adapted for SAD (CBT-SAD). This form of therapy helps you identify and change negative thought patterns and behaviors that may be making you feel worse.
For example, if the shorter days make you want to isolate yourself, CBT helps you challenge the thought “It’s too dark to go out” and encourages behavioral activation—doing things even when you don’t feel like it. We work on coping strategies to manage stress and reduce the anxiety that often accompanies seasonal shifts.
3. Medication Management
For some patients, therapy and lifestyle changes aren’t enough, and that is okay. Antidepressants, specifically Selective Serotonin Reuptake Inhibitors (SSRIs), are a common and effective form of Seasonal Depression Treatment. These medications can help regulate the serotonin levels in your brain.
Sometimes, doctors prescribe medication to be taken only during the time of year when symptoms usually occur. As a psychiatrist, I work closely with my patients to find the right medication and dosage that provides relief with minimal side effects. There is no shame in using medication as a tool to restore your chemical balance.
For more in-depth information on these treatments, I recommend reading this article from the National Institute of Mental Health on Seasonal Affective Disorder. It is an excellent resource for understanding the clinical side of these treatments.
Holistic and Lifestyle Strategies
Beyond clinical interventions, there are many things you can do on your own to support your mental health. In my practice, I emphasize a holistic approach. We want to treat the whole person, not just the symptoms.
Prioritize Your Sleep Hygiene
Since SAD is fundamentally a disruption of your internal clock, protecting your sleep is vital. Try to go to bed and wake up at the same time every day, even on weekends. If you are dealing with summer SAD in the California heat, ensure your bedroom is cool and dark. Blackout curtains can be a lifesaver if the long daylight hours are keeping you awake.
Nutrition and Diet
It is common to crave sugary, starchy foods when you are feeling low. While these foods give you a quick burst of energy, they are usually followed by a crash that leaves you feeling worse. Focus on a balanced diet rich in vegetables, fruits, lean proteins, and complex carbohydrates. Omega-3 fatty acids, found in fish like salmon (which we have plenty of here in California) or in flaxseeds and walnuts, have also been shown to support mood regulation.
Movement is Medicine
Exercise is one of the most powerful natural antidepressants available. It releases endorphins, which are natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being. You don’t need to run a marathon. A 30-minute walk along the coast or a gentle yoga session can make a significant difference.
If you are avoiding the outdoors because of the heat or the “June Gloom,” try finding an indoor activity. Join a gym, find an indoor swimming pool, or simply dance around your living room. The goal is to get your heart rate up and your blood flowing.
Navigating Social Pressure in the Sunshine State
One specific challenge my California patients face is the social pressure to be happy. When you live in a place that is marketed as paradise, feeling depressed can trigger guilt. You might look at social media and see friends at the beach, hiking in the canyons, or dining al fresco, and wonder, “What is wrong with me?”
I want to validate that your feelings are real. Depression does not care about the weather forecast. It is a biological and psychological condition, not a failure of character. Comparing your internal reality to someone else’s curated Instagram feed is a recipe for worsening depression. Give yourself permission to feel what you are feeling without judgment. It is okay to have a rainy day inside your mind, even if there is not a cloud in the sky outside.
Vitamin D: The Sunshine Vitamin
Even though we live in a sunny state, many Californians are surprisingly deficient in Vitamin D. We spend a lot of time in cars, offices, and homes with UV-blocking windows. When we do go outside, we (wisely) wear sunscreen to protect our skin, which blocks Vitamin D production.
Low levels of Vitamin D have been linked to depression. I often suggest my patients get their levels checked with a simple blood test. If your levels are low, a supplement can be an easy and effective addition to your Seasonal Depression Treatment plan. It is a small step that can have a big impact on your energy and mood.
Moving Forward with Hope
If you recognize yourself in these descriptions, I want you to know that you can feel better. Seasonal Affective Disorder is temporary, but that does not mean you have to suffer through it until the calendar turns. By understanding your body’s reaction to the seasons and seeking the right support, you can manage your symptoms and reclaim your life.
Whether it is reaching out to a therapist, discussing medication options with a psychiatrist like myself, or simply adjusting your daily routine to prioritize light and movement, every step counts. Living in California offers us many resources for health and wellness—let’s make sure you feel well enough to enjoy them.
Please remember, if your feelings of depression are overwhelming or if you feel life is not worth living, seek immediate help. You are valuable, and there is a path forward.