Why Summer Can Be Tough: Understanding Seasonal Depression

Let’s be honest—I wish I enjoyed summer. As a kid, vacations in New Hampshire meant funnel cakes, lazy lake days, sugary cereal, and staying up late. Now, I feel pressured to fill my calendar, showcase my best life online, and look fabulous while doing it. Spoiler: I constantly battle a pool of sweat on my upper lip that I wish would disappear. Ugh. It’s surprising how seasonal depression can affect people during summer just as much as in winter.

Seasonal Affective Disorder (SAD) is typically linked to winter, but summer SAD is a reality for many. If you’re not feeling up for activities that usually bring you joy and seem stuck in a gloomy mood when the sun shines, you’re not alone. I spoke with psychologist Dr. Hannah Holmes to discuss summer SAD and get some actionable tips to tackle those seasonal blues.

Identifying Summer SAD

If you notice others reveling in summer while you're just trying to get by, you might be facing summer seasonal depression. Dr. Holmes explains, “As the weather warms and days lengthen, many feel invigorated and hopeful, which sharply contrasts with the low moods and fatigue those with summer SAD experience.”

This condition can feel isolating, making it harder to cope. “People often discuss how to make the most of cold winter days with winter sports and cozy indoor activities—but we expect summer to be naturally joyful,” she notes. If you're feeling down, prioritize self-care and kindness this summer.

Here are some symptoms of summer SAD from the Center for Addiction and Mental Health:
• Low mood
• Anxiety
• Agitation
• Decreased appetite
• Weight loss
• Sleep disturbances

Overcoming Summer Seasonal Depression

If you're feeling drained and anxious this summer, here are some helpful strategies from Dr. Holmes.

Limit Social Media Exposure

Comparison steals joy. It’s easy to fall into the trap of scrolling through social media and comparing your summer to others. “Remember, you might be viewing an edited version of others’ summers,” Dr. Holmes explains. “When you see vacation photos, keep in mind that people share highlights, not the behind-the-scenes chaos.”

This serves as a crucial reminder. Social media highlights often exclude the travel stress and post-trip responsibilities. To minimize comparison, curate your feed to include only uplifting content, and try to reduce scrolling time. “Replace passive scrolling with something active, like drawing, tidying up, or stretching,” Dr. Holmes suggests. “Take a walk while listening to an engaging podcast—these activities are grounding and energizing.”

Appreciate Your Body's Abilities

Summer often means less clothing, which can be daunting for those with body image concerns. “When it’s hot, body image issues can resurface,” Dr. Holmes shares.

“During this sensitive time, be mindful of what you consume online,” she advises. “Follow body-positive accounts and limit exposure to content that triggers negative feelings.”

Focus on what your body can do and feel, she recommends. “Express gratitude for your body’s capabilities.”

Wear Comfortable Clothing

Choosing outfits can be tough in the heat if you struggle with body image. Dr. Holmes encourages bravery and self-acceptance. “If summer clothes make you want to hide away, challenge those fears gradually to build confidence,” she suggests.

Try to find at least one summer outfit that makes you feel good and comfortable, then let that be your go-to look. This will simplify your mornings and reduce stress.

Keep Cool

In the heat of summer, staying cool is essential for both physical and mental health. “Heat can lead to irritability and frustration,” Dr. Holmes explains. “If summer weather is overwhelming, embrace the sunshine while also finding ways to cool off.”

If outdoor activities make you uncomfortable, it’s okay to stay indoors. “Prioritize cooling activities like swimming or lounging in an air-conditioned space,” she suggests. “There are numerous indoor activities to enjoy, and it’s okay to skip outdoor plans. Personally, I’ve been enjoying relaxing hobbies like painting, reading, and sewing—all in the comfort of AC!”

Travel Mindfully

Even if your summer plans include a vacation, feeling anxious is completely normal. Dr. Holmes recommends allowing time to recharge after traveling. “Vacations can disrupt your routine and impact your mood,” she says.

If possible, ease into your vacation and then back into your normal life. “Recognize your mood fluctuations and allow yourself time to adjust after travel or events that change your routine,” Dr. Holmes advises.

While summer is often viewed as carefree and joyful, it’s vital to acknowledge that not everyone feels their best during these months. If you’re grappling with summer seasonal depression, you’re not alone, and your feelings are valid. By prioritizing tranquility and rest, you can create a summer experience that feels authentic and nurturing. Just remember to care for yourself—and fall will be here before you know it.