Feeling Summertime Sadness? You Are Not Alone

During the winter months, Joshua typically feels invigorated by the crisp air and the holiday season's festivities. His routine includes early morning jogs and cozy evenings spent catching up with friends over hot drinks. However, as spring transitions into summer and the temperatures rise, he notices a gradual shift in mood.

The intense heat of midsummer exacerbates Joshua's discomfort, disrupting his sleep and leaving him feeling fatigued and irritable during the day. Despite his efforts to maintain a balanced diet and exercise regimen, he finds himself less motivated to engage in activities he once enjoyed. Social pressures add to his unease. He feels increasingly isolated as friends eagerly plan outdoor adventures and beach trips, activities that seem daunting in the heat. "It just feels like there is so much expectation of constant enjoyment during summer months," he says.

Reflecting on past summers, Joshua recognizes a pattern of emotional fluctuation that accompanies the seasonal change. He recalls feeling a similar sense of melancholy during childhood summers spent indoors due to severe allergies, missing out on outdoor play with friends. In our work together, we have begun to recognize this as experiences of summertime sadness.

Source: Trương Hoàng Huy Ngân from Pixabay

Summertime SAD Is a Real Thing

While winter depression, known as seasonal affective disorder (SAD), is well-documented, the idea of feeling down during the summer may seem counterintuitive. As the sun climbs higher in the sky and temperatures soar, many people eagerly anticipate the joys of summer: vacations, beach outings, and long, sun-drenched days.

Yet, for many, the relentless heat, disrupted routines, and societal expectations of planned vacations and family activities can evoke changes in mood referred to as "summer sadness" (Gibbens, 2023).

Similar to SAD, summertime SAD brings feelings of depression, anxiety, and isolation. However, unlike SAD, which usually brings an increased desire for food and sleep, the symptoms of summertime SAD often include a decrease in appetite and insomnia (Fonte & Coutinho, 2021).

Impact of Heat

One significant factor contributing to summertime sadness is the physical discomfort associated with prolonged heatwaves. High temperatures can lead to disrupted sleep patterns, increased irritability, and reduced appetite, all of which can contribute to a sense of unease or low mood (Fonte & Coutinho, 2021). For those sensitive to heat or living in regions with extreme temperatures, the summer months may become synonymous with discomfort rather than relaxation. As someone who feels much more physically comfortable in the cooler months, I can relate to this.

Disruption of Routine and Structure

Transitioning from one season to another can evoke a range of emotions, particularly for those who experience heightened sensitivity to change. For some, the structure and predictability provided by routines are crucial for maintaining mental well-being. The upheaval of routines during summer—whether due to vacations, childcare changes, or altered work schedules—can disrupt stability and contribute to feelings of anxiety or unease. The shift from spring to summer, while welcomed by many, can trigger feelings of nostalgia, loss, or even anticipatory grief for some individuals. These emotional responses may stem from personal memories associated with the season or a sense of longing for past experiences.

Impact of FOMO

Furthermore, summer is often synonymous with social gatherings, outdoor activities, and vacations, along with the pervasive image of carefree summer bliss portrayed in the media. The pressure to be active, socialize, and make the most of the season can also evoke feelings of pressure and comparison for those struggling with summertime sadness. For thosejindividuals, feelings of FOMO, or fear of missing out, can exacerbate feelings of isolation.

What Can You Do?

Developing coping strategies, such as practicing mindfulness, maintaining a consistent sleep schedule, and seeking support from loved ones or mental health professionals can help individuals navigate seasonal fluctuations in mood. Additionally, engaging in activities that bring genuine enjoyment, whether indoors or outdoors, without succumbing to societal pressures, can help reclaim a sense of agency and fulfillment during the summer months.

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Here are some more suggestions for helping during this time:

1. Improve sleep hygiene. Developing a consistent sleep routine can help improve symptoms. Making sure the room is dark and cool, along with eliminating outside noises can all help.
2. Decrease time on social media. When we look at pictures of others' summer vacations, this can exacerbate feelings of loneliness and isolation. It's OK, and actually encouraged, to stop scrolling and put down the phone for a while.
3. Watch a movie that takes place in the winter. For my clients who struggle with SAD during the cold winter months, I often suggest that they watch movies that focus on summertime fun, as this helps with a form of visual imagery. The same is true for those who want to get away from reminders of the relentless heat.
4. Increase coping skills. Adopting new behaviors such as mindfulness can help, along with journaling and other activities to promote self-awareness. Others benefit from starting a new hobby such as taking a class, learning a new skill, or volunteering. This can help decrease feelings of isolation.
5. Look for support. For some, simple adjustments can help improve quality of life during this time. For others, it can be helpful to look for additional support in the form of therapy or even medications, since an antidepressant might be necessary if symptoms persist (Nussbaumer-Streit et al., 2018).