For many people, summer is the season worth living for. The months of June, July, and August bring intense sunshine, vacations, and carefree days by the pool. Additionally, people who suffer from winter depression generally see their moods improve during the summer. However, what does it mean if you feel more depressed in the summer? 

While seasonal depression is most commonly associated with winter, some people experience summer-pattern SAD (seasonal affective disorder). It’s less common than winter-pattern SAD, but it happens more than you think. About 10% of people with SAD get it in the reverse. 

If you’re feeling down, it’s important to acknowledge your feelings and talk about them with others. Otherwise, summer depression can be especially lonely and isolating because you’re supposed to be having a great time. Let’s learn more about summer-pattern SAD and the types of things you can do to boost your mood. 

What Is Summer Depression? 

Summer depression refers to depressive symptoms that appear or worsen during the summer months. It’s a form of Seasonal Affective Disorder, a condition tied to changes in light, temperature, and daily routines. Unlike winter-pattern SAD, which comes from a lack of sunlight, summer depression may be triggered by other factors, such as too much heat, disrupted routines, and social pressures. 

Here are some signs that you may be experiencing summer depression: 

• Sadness and hopelessness 
• Loss of interest in activities 
• Irritability or restlessness 
• Difficulty falling asleep or staying asleep
• Low energy or fatigue 
• Changes in appetite 
• Feelings of isolation 

Everyone has bad days, but if these symptoms persist beyond two weeks, get in touch with a professional. Help is available for anyone who wants to feel better. 

Possible Causes of Summer SAD 

Feeling sad during the summer can be especially lonely because you see “everyone” having a blast—splashing in the water, hosting cookouts, playing sports, planning beach days, and so forth. But you just can’t seem to get into the groove. This is why it’s helpful to understand what might be triggering the summer sadness so that you know how to work through it. 

Here are some possible causes of summer depression: 

Disrupted Routines 

People thrive off consistency, especially when they’re already dealing with mental health or substance use challenges. Having a routine reduces anxiety and uncertainty and makes decision-making easier. However, the summer is anything but routine. With school breaks, vacations, and altered work schedules, you might feel thrown off your normal rhythm. This can create feelings of instability, loss of control, or even boredom. 

Sleep Disturbances 

Another thing that changes over the summer is sleep patterns. Longer daylight hours and hotter nights can interfere with sleep, and your schedule might be looking very different as it is. For instance, you may be going to bed later and waking up earlier, especially if your body’s internal clock is affected by early sunrises and later sunsets. The problem is that disrupted sleep can quickly lead to depression or anxiety. Make sure you stick to a schedule and get the necessary 7-9 hours! 

Body Image Pressure 

During the summer, people generally have more social gatherings to attend, and many of them  take place outdoors or around water. This may intensify body image concerns, especially for those dealing with eating disorders or low self-esteem. And, if you choose not to wear lightweight summer clothing, you might feel overheated and uncomfortable, which can negatively impact your mood and lower your tolerance for stress.

Social Comparison and FOMO

There’s no greater time for social media than during the summer, when it seems like “everyone” is out at the beach or pool, taking a vacation, or attending festivals and music concerts. Seeing friends doing all of these fun things can lead to feelings of isolation or “fear of missing out.” This comparison can trigger or worsen depressive thoughts, especially if you’re already struggling with body image issues or social anxiety. 

Heat Intolerance 

Maybe you do want to get out and do things, but every time you’re in the heat, you feel hot, sticky, and lethargic. Some people are more affected by heat due to biological, environmental, and health-related factors. If you have a hard time being outdoors in hot temperatures, this can stop you from enjoying a lot of activities with friends and loved ones. And, if you do choose to stay indoors and have fun, you could feel lonely or left out as others continue to participate in outdoor fun. 

Financial Worries 

One last possible contributing factor to summer depression is financial worries. Everyone talks about how expensive the holidays are, but summer can be just as costly, if not more! You might need money for vacations, summer camps for the kids, and tickets to baseball games, water parks, amusement parks, ice cream, beach days, and more. It can be stressful to cover all of these expenses, and you might worry that you won't have a job if you take too much time off. 

How to Cope with Depression this Summer 

Now that you understand some of the reasons why summer depression kicks up, let’s talk about the ways you can cope. It’s possible that a number of factors are contributing to your depression, but all of these tips will support a healthier and happier you. 

We can’t stress enough that there is no rule book you have to follow to have a “good” summer. Maybe you need to take time off from social media and spend more time on yourself, such as going for walks, meditating, reading a few good books, and volunteering your time at an animal shelter. Do what makes YOU feel good because true happiness stems from within.

In the meantime, here are some tips for building a happier summer: 

• Stick to a routine. Your schedule might look very different with the kids home from school or your job requiring less hours. But you should still have a predictable and consistent routine that you follow most days. Maintaining your sleep, meals, and activity schedules can help you feel more grounded and in control.
• Limit screen time. Take breaks from social media, especially when you’re feeling down. Avoid comparing yourself to others—people tend to share the highlights of their lives and not their struggles. Studies consistently show that limiting social media to 30 minutes a day is good for mental health. 
• Find indoor comfort. Engage in hobbies that you enjoy. You don’t need to be outdoors and sweating if that’s not what you like! There are plenty of indoor activities that offer meaning and purpose, such as reading, journaling, or crafting.
• Consider volunteering. Volunteering can be a wonderful way to meet new people, add purpose to your day, and prevent boredom. If you do like the outdoors, consider helping older people with their yards. If you prefer indoor work, look into local senior centers, animal rescue organizations, and food pantries. A lot of these places need help during the summer.
• Talk to someone. Don’t let feelings of depression build up inside of you. There is nothing wrong with feeling sad during the summer, but you should also seek support so that it does not get worse. There are licensed mental health professionals who understand summer depression and can offer you practical skills and tools to help you work through it. 

Recovery Cove understands that depression doesn’t follow a calendar. If you’re struggling this summer, reach out to us at 484-549-COVE. We’re here to listen, support, and guide you toward healing in a way that makes sense for you.