When most people think of summer, they picture long, sunny days, vacations, barbecues, and a general atmosphere of joy and celebration. Social media is awash with beach photos and smiling faces. But what happens when your mood doesn’t reflect the season? If you’re feeling low, irritable, or disconnected during summer, you’re not alone. Behavioral health providers regularly see clients who feel out of sync with the upbeat energy of the warmer months.
While seasonal affective disorder (SAD) is more commonly associated with winter, a lesser-known subtype known as summer-pattern SAD or reverse SAD can cause significant distress. Today, we’re going to look at some reasons summer sadness happens – and what you can do to feel better.
How Can Summer Negatively Affect Mental Health?
There are several reasons summer can negatively impact your mental health. To start, disrupted routines can throw off the structure of your day-to-day life. Children are out of school, work schedules may change, and vacations (while exciting) can disrupt sleep and eating patterns. For people who rely on routine to manage mental health, especially those with anxiety, depression, or ADHD, these changes can be destabilizing.
Additionally, high temperatures and humidity can physically exhaust the body and mind. Heat intolerance is a real issue for some people and can contribute to irritability, fatigue, and even depression. For individuals who don’t tolerate heat well, summer can feel more oppressive than enjoyable.
Many people are also impacted by low self-esteem, body image, and social pressure during the season. Summer often involves more exposure—swimsuits, shorts, tank tops—and increased socializing. These expectations can trigger body image issues or social anxiety. People struggling with self-esteem may find themselves avoiding events or feeling excluded.
Keeping up with summer fun can be costly and cause financial stress. Vacations, summer camps, childcare, and entertainment expenses add up. Financial worries, especially in today’s economy, can cast a shadow over the season.
Finally, while it may seem counterintuitive, many people feel more isolated during summer. Friends may travel or be less available. If someone doesn’t have access to vacation opportunities or outdoor activities, they can feel left out.
Hopefully, gaining a better understanding of the ways that summer can impact your mood is a good reminder that you are not alone in these feelings. But how can you conquer your summertime blues and enjoy the season to its fullest? Let’s take a look at some mental health tips specifically chosen for the summer months.
How Can You Protect Your Mental Health This Summer?
Feeling emotionally out of step with the season doesn’t mean you’re broken – to behavioral health providers like our team at Triumph, it means your experience is valid and worthy of care. Here are some evidence-based and compassionate strategies to improve your mental health during the summer months:
#1: Stick to a Routine as Much as Possible
Even during vacations or breaks, try to keep a regular schedule for waking, sleeping, and meals. A stable routine helps regulate your circadian rhythm, which is crucial for emotional stability.
Tip: Use a planner or calendar app to map out your days. Even loosely structured plans (e.g., "go for a walk before noon") can help create stability.
#2: Prioritize Sleep Hygiene
Longer daylight hours and social events can interfere with sleep. Poor sleep contributes to irritability, depression, and anxiety. How can you take back control of your sleep? Try these strategies:
Use blackout curtains to block light at bedtime.
Avoid caffeine after mid-afternoon.
Stick to a consistent sleep and wake time, even on weekends.
Turn off screens at least an hour before bed.
Sleep hygiene is often overlooked but is one of the most foundational elements of mental health.
#3: Stay Cool, Literally and Emotionally
Extreme heat can increase emotional distress. Try to find ways to cool down physically, especially if you’re heat-sensitive. Here are some ideas…
Spend time in air-conditioned environments.
Use cold compresses or take cool showers.
Limit outdoor activity during peak sun hours (10 a.m. to 4 p.m.).
Managing your physical comfort can have a direct effect on mood regulation.
#4: Practice Gentle Movement
You don’t have to take up extreme workouts or intense beach runs. Movement releases endorphins, helps reduce stress, and improves mood – but it should feel good, not punishing. In the summer, you could try early morning or evening walks, swimming or water aerobics, yoga in a shaded or indoor space, dance or movement breaks inside. Research consistently shows that moderate, enjoyable movement has mood-lifting benefits.
#5: Limit Social Media Consumption
During the summer, social media can amplify feelings of inadequacy. Seeing curated vacation photos or fitness influencers can fuel the belief that you’re "missing out." You could try setting time limits for social media apps, unfollowing accounts that trigger comparison, and focusing on real-life connections or solo joy. Remember: social media is a highlight reel, not reality.
#6: Build Authentic Connections
If you’re feeling isolated, try reaching out, even just to one or two people. You don’t need a packed social calendar to feel supported. You might experiment with planning low-pressure meetups like coffee or a short walk. You could also volunteer or attend community events. Many people even join a local club, group, or online forum around their interests.
#7: Speak with a Mental Health Professional
If your low mood persists, interferes with daily life, or worsens, consider talking to a licensed behavioral health professional. The symptoms of summer-pattern SAD, anxiety, and depression are treatable. Cognitive behavioral therapy (CBT), light therapy (if appropriate), and even medication management can help.
Take Back Summer With Support From Triumph Behavioral Health
Just because the sun is shining doesn’t mean you’re expected to feel joyful. If summer brings on feelings of sadness, fatigue, or disconnection, know that you're not alone – and that help is available. Your emotional experience is valid, and with the right tools and support, it's possible to reclaim this season in a way that works for you.
At Triumph Behavioral Health, we’re here to help. Our team of highly trained and licensed nurse practitioners can help you explore your behavioral challenges and collaboratively create an individualized treatment plan to help you live life to the fullest. We can’t wait to meet you and work together to build your better tomorrow.
Reach out to our team today to schedule your therapy appointment.