Why summer is the right time to work on Seasonal Affective Disorder

As a psychologist working with expats and international residents in the Netherlands, Adam Harris from Adam Harris Psychology often notices an increase in people seeking support between November and March.

Fatigue, low mood, irritability, relationship tension, and reduced motivation are common, often surfacing without a clear external cause beyond the colder weather and shorter days. But why do these predictable, inevitable changes in the season affect us, some quite seriously?

It could be an indication of Seasonal Affective Disorder, or the aptly abbreviated SAD.

Summer is when we start preparing for SAD

It might seem counterintuitive to bring this up in early summer, especially when parks, beaches and canals are alive with sunshine and activity.

However, what Adam tends to find is that underlying mental health vulnerabilities of all sorts, whether it’s burnout at work, relationship stress, the challenge of adapting to a new country, unresolved past trauma, anxiety, or a tendency toward depressive thoughts, can be exacerbated once the cold, wet, short days set in. 

"In therapy, summer is exactly when we start thinking about SAD, because addressing these vulnerabilities early can make a real difference once the darker months return," says Adam. "Many expats underestimate the psychological toll of Northern European winters."

For those accustomed to more sunlight or who are navigating life abroad for the first time, the transition can be unexpectedly challenging. That’s why Adam Harris Psychology encourages clients to approach mental health preventively, especially when it comes to seasonal patterns that tend to repeat.

What Is Seasonal Affective Disorder?

SAD is a specific form of major depressive disorder characterised by depressive episodes that occur at a specific time of year, typically beginning in autumn and easing during spring (although not in all cases). "It’s linked to reduced daylight, which can disrupt sleep cycles and alter key brain chemicals, such as serotonin (which supports mood and energy) and melatonin (which influences sleep)." says Adam.

It is most likely to occur in someone who has a vulnerability to experience depressive episodes, and the environmental change is enough for this vulnerability to become a reality. 

Common symptoms include:

• Persistent low mood or irritability
• A loss of interest or pleasure in things you used to enjoy
• Significant weight fluctuations
• Oversleeping or disrupted sleep
• Fatigue or low energy
• Negative feelings like guilt and worthlessness
• Loss of focus or motivation, and indecisiveness 

Expats can be particularly vulnerable due to isolation, cultural adjustment, reduced access to familiar support systems, and coming from a climate or region where SAD is less prevalent.

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Strategies to help with SAD

Whether you’ve recently moved to the Netherlands or have lived here for years, there are effective ways to manage and reduce SAD symptoms. These are some of the strategies Adam regularly recommends to clients:

Lifestyle strategies

Short, dark days can disrupt your sleep and wake cycle. Establishing and maintaining a daily routine before winter begins, including consistent sleep, regular meals, exercise, and outdoor activity, is beneficial for both your mind and body. 

It’s also important to maintain social connections, even when the weather makes staying in more tempting. If you're naturally more social in the summer, try to carry some of that energy into the colder months.

Many people find that once they push past the initial reluctance, the benefits of going out, whether it’s a chat with a friend or a walk in the park, far outweigh the discomfort of braving the elements.

Light therapy

Although the long days of summer are still with us, it’s worth planning ahead for the shorter daylight hours to come. Many people find that using a light therapy box (10,000 lux) during the autumn and winter months helps regulate their mood and sleep cycles. It's most effective when used daily in the morning, starting as early as late September, before symptoms of SAD typically begin to set in.

Therapeutic support

Whether it is preemptive therapy in the summer to ward off SAD before it starts, or therapy in response to symptoms you’ve noticed once the weather turns, it is never too early or too late to get support. Therapy provides a space to explore how SAD affects your thoughts, emotions, and relationships and focuses on root causes and tangible solutions to help you cope and recover.

Start preparing now

Your mental health doesn’t need to be seasonal. If you’ve struggled in previous winters or suspect this one might be difficult, summer is the best time to prepare. Early support can reduce the severity of symptoms and help you feel more equipped as the seasons change.

Therapy in English: Adam Harris Psychology

Adam Harris is a registered Australian Clinical Psychologist based in Amsterdam, offering therapy in English to individuals, couples, and families, both online and in person. With over 13 years of experience, he has supported a diverse range of clients, including expats from diverse cultural background, local residents, and members of the LGBTQI+ community, through challenges such as anxiety, depression, trauma, burnout, and relationship issues, while also helping them build mental fitness and overall well-being.

Adam takes an integrative, culturally sensitive approach to therapy, drawing on evidence-based methods like Cognitive Behavioural Therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR), and the Gottman Method when working with couples. For many clients, finding a therapist who truly understands the unique experience of living abroad can be a turning point.