Yes, summer depression is a thing — here's how to deal

Mental Health

Sep 29

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Summer doesn’t feel joyful for everyone. We’ll break down what summer depression is, its causes, and share 11 tips to support your mental health during the warmer months.

Summer has a way of turning up the volume. The light is brighter, the days are longer, and everyone seems to be making the most of it. Whether that’s traveling, hosting gatherings, or living out some version of sun-drenched bliss, summer is a time that’s supposed to feel easy. But what if it doesn’t?

For some people, this time of year brings more heaviness than joy. Instead of energy, there’s fatigue. Instead of connection, there’s disinterest. And the disconnect between how you feel and how you think you should feel can make it hard to understand what’s happening.

This is summer depression. A form of seasonal affective disorder (SAD) that shows up in the warmer months, and often with similar symptoms.

Summer depression is not as well-known as its winter counterpart, which means it can be easy to overlook or understand. So, if you’re feeling pressure to feel light and bubbly when you simply don’t, we’re here to help. Here’s everything you need to know about summer depression, plus how to support your mental health when the sun is high but your mood is low.

What is summer depression?

Summer depression is a type of seasonal affective disorder (SAD) that shows up during the warmest months of the year. Most people are familiar with the winter version of SAD, which is when shorter days and darker skies trigger low mood and fatigue. But for some people, symptoms actually emerge in the opposite season. They feel off when the days are longer, hotter, and more socially demanding.

Studies show that this shift in mood, energy, and functioning can make everyday life feel harder to manage during summer. And just like winter SAD, summer depression tends to repeat year after year with varying degrees of intensity. Some common signs include:

Restlessness or irritability
Trouble sleeping or staying asleep
A noticeable loss of appetite
Weight changes tied to appetite shifts
Wanting to withdraw from social activities
Heightened anxiety or agitation

Why some people experience depression during the summer

Summer depression doesn’t have one root cause. Instead, it’s a mix of environmental, biological, and social factors that collide in a way that unsettles the person’s system. Days are longer and hotter; school is out. Taking vacations usually requires prep or missing work. Not to mention, there’s pressure to be more social, with family vacations and group social gatherings.

Here are five reasons why summer can cause you to feel depressed:

Disrupted routines: When school ends and work schedules shift, it can feel destabilizing. And for people who rely on structure for balance, too much unpredictability can make symptoms of depression flare up.

Too much light and heat: Bright evenings can interfere with circadian rhythms and push bedtimes later, while high humidity or high heat can drain energy. This sets the stage for poor sleep, low mood, and irritability.

Financial and social pressures: Summer often carries its own unique type of “holiday stress.” Vacations, weddings, and parties cost money and energy. And missing out on these activities can lead to feelings of guilt or isolation.

Body image and social comparison: Warmer weather brings more skin-baring clothes and constant social media snapshots. For many, this can amplify body image struggles or feelings of not measuring up.

Biological sensitivity: Some people are more reactive to seasonal changes in brain chemicals like serotonin and melatonin, which help regulate mood and sleep. So, for them, the physical effects of summer can be as real as the emotional ones.

How to deal with summer depression: 11 ways to support your mental health

While research on summer-pattern SAD is smaller than the winter version, it’s still a very real condition that affects many people. If you’re experiencing it, here are 11 mindful tips that can help you cope.

1. Protect your sleep and your circadian rhythm

Light and heat are two of the biggest sleep disruptors in the summer. To ensure your circadian rhythm isn’t disrupted (especially in parts of the world where the sun sets much later or not at all), consider blackout curtains or wearing an eye mask to bed. Keeping your room cool also makes it easier to fall asleep and stay asleep.

Another important factor in achieving good sleep is maintaining a consistent bedtime routine. Implement a wind-down routine that includes 30–60 minutes for stretching, showering, or reading before bed to help your body transition to sleep.

2. Manage heat like a pro

Nothing feels worse than overheating, and it can sap your energy in an instant. Carry a DIY cool kit with you that includes a hand fan, an insulated water bottle, and a small towel to wet your neck when you need a boost and reprieve from the heat. You could also plan errands and exercise for cooler times of the day, ideally before 11am or after 6pm.

It’s also important to learn the signs of heat illness (such as dizziness, nausea, or sudden confusion) so you can act quickly if needed. If you take medications, check with your doctor, as some medications, like SSRIs, make it harder to tolerate heat.

3. Build a gentle, summer-proof routine

When schedules are disrupted, a few small anchors can help you feel more grounded. Choose three things you can do most days, like a morning walk, a set lunchtime, and switching off screens at night. Then on tougher days, give yourself permission to do just two essentials, like eating a meal and handling one small task.

Boundaries can also protect your energy — instead of over-committing to social plans, try something like, “I can do coffee for an hour on Saturday morning, but evenings are quiet for me this week.”

💙 Begin your day with a morning meditation, like Starting Off on the Right Foot with Chibs Okereke.

4. Be mindful of where and when you exercise

Exercise helps regulate mood, but in summer, it works best when it’s indoors or during cooler times of the day. Try going for an evening walk that has plenty of shade or practicing indoor yoga. You could also trade your typical outdoor run for some laps at your local swimming pool.

5. Keep your energy up with proper nutrition

Being hydrated and fueled is just as important for mental health as it is for physical health. Sip water regularly throughout the day and add electrolytes if you’re sweating heavily. Keep meals light but balanced. Some good options are yogurt with fruit and nuts, wraps with hummus and vegetables, and tinned fish with bread and tomatoes.

It’s also important to note that alcohol hits harder in the heat, and it can disrupt sleep and lower your mood. So, if you drink, do so earlier in the evening and pair it with water. Or opt out entirely.

6. Soothe a busy nervous system

A nervous system on overdrive can make everything feel more intense. To bring yourself back to balance, build in short breaks every few hours to slow down your breathing. Some grounding exercises you could try are splashing cool water on your wrists and practicing the 5-4-3-2-1 technique by noticing five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste.

Journaling can also be beneficial, as can therapy. Certain therapeutic approaches can support people with recurring summer symptoms, and in some cases, medication may be part of the plan.

7. Engineer your environment

Your surroundings shape your mood more than you might think.

Sunglasses and sheer curtains can reduce overstimulation from bright light, while blackout curtains protect sleep. Create a go-to “third place” for cooling off, such as a library, movie theater, or coffee shop. If available to you, spend time in green spaces — even short visits to shaded parks can reset your mood.

8. Protect your mental health from comparison

Summer can magnify body image concerns and social comparisons. If scrolling leaves you feeling worse, mute or unfollow accounts that trigger the fear of missing out (FOMO) and only follow those that normalize rest and diverse bodies, making you feel good about yourself. Also, give yourself permission to dress comfortably during this time of year. Choose clothes for comfort rather than performance, like breathable fabrics and looser fits.

💙 Remind yourself to focus your energy inward by listening to Tamara Levitt’s guided meditation on Comparison.

9. Make a financial plan for the summer

Summer often comes with added costs. To calm money anxiety, decide in advance what kind of summer fits your budget. Maybe this means you only do two weekends away for the summer instead of four. Or, instead of travelling, you opt for several inexpensive nights out with friends, like picnics in the park and community concerts.

10. Track your emotional patterns

It can be supportive to keep a simple written log of what works and what doesn't when it comes to your mood. Each day, jot down your sleep quality and your mood on a 0–10 scale. After a few weeks, patterns will emerge.

Maybe your mood dips on nights with poor sleep or spikes after a morning walk. If summer depression repeats every year, sharing this log with a clinician can speed up finding a treatment plan that works.

11. Know when to get extra support

It’s worth seeking help from a professional if your symptoms last most days for two weeks, if sleep or appetite changes are significant, or if your work and relationships are being affected.

If thoughts of harming yourself come up, please treat that as urgent. In the UK, call NHS 111 for advice; in the US, call or text 988. And if you ever feel you’re in immediate danger, call emergency services right away.

Summer depression FAQs

Is summer depression real?

Yes, summer depression is very real. While most people associate seasonal affective disorder (SAD) with the winter months, a smaller group of people experience it in the summer instead.

This pattern can repeat year after year and is recognized by mental health professionals, even though it doesn’t get as much attention as the winter version.

The symptoms can be just as disruptive, affecting mood, sleep, appetite, and daily functioning. If summer tends to bring on a noticeable dip in your wellbeing, it isn’t just in your head. It’s valid and deserves proper care.

How do seasons affect mental health?

Seasons shape our mental health in ways we often underestimate. Changes in daylight, temperature, and routines can influence your circadian rhythm, which helps regulate sleep and mood. In winter, short days and long nights can cause fatigue and sluggishness.

On the flip side, summer can disrupt your sleep and trigger restlessness because of the extended daylight and high heat.

Social expectations can also play a role. Summer brings pressure to be active, social, and productive. This can then amplify your stress if your body or mind isn’t aligned with that pace.

What are some mental health exercises that help with summer depression?

Small practices can help regulate your nervous system and steady your mood. Some repeatable exercises that can help steady your mood during the summer are:

Breathing exercises: Take a few minutes to breathe in and out, while extending your exhale. This helps tell your body to relax.
Journaling: Write down one thing you’re feeling and one gentle step you could take to support yourself.
Movement: Go for a swim, do some yoga, or take yourself for a short walk in the early morning or evening.
Grounding techniques: Practice the 5-4-3-2-1 technique by noticing five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste.

How long does summer depression usually last?

Summer depression typically lasts for the duration of the season. It begins when the weather shifts to warmer temperatures and ends as the days start to shorten and the temperature drops. But the intensity varies. Some people experience a mild dip in energy or mood, while others find it more disruptive.

If your symptoms continue beyond the summer, consider talking to a healthcare provider to determine if you have any other underlying conditions. Also, keep track of when your symptoms start and end each year. This can help you anticipate patterns and build coping strategies in advance.

Is summer depression different from seasonal depression?

Summer depression is actually a subtype of seasonal affective disorder (SAD). The main difference lies in when symptoms appear and how they show up. Winter-pattern SAD typically looks like fatigue, oversleeping, carb cravings, and weight gain.

On the other hand, summer-pattern SAD is more likely to involve insomnia, restlessness, appetite loss, and anxiety. Both types are connected to seasonal changes in light and environment, but they express themselves in opposite ways.

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Calm Editorial Team