When most of us think of summer, we picture sunny days at the lake, backyard barbecues, family gatherings, and longer days spent outdoors doing something fun. And while summer is a “fun in the sun” season for some, others are busy managing kids out of school and filling their calendars with swim lessons, ball games, and social events. For some, this season doesn’t always bring happiness and relaxation; rather, it can trigger or worsen mental health challenges.
Yes, summer has plenty of positive aspects, but it is also important to recognize that changes in routine, weather, and expectations can negatively affect a person’s well-being. While a large majority of people experience emotional benefits during this time, others find that these changes in routine, responsibilities, and even the heat itself can negatively impact their mental health.
If you are struggling with your mood this season or know someone who is, understanding how these seasonal changes influence mental health is the first step towards feeling better, rain or shine. In this blog, we’ll explore how summer can affect mood, share tips on how to manage the challenges of summer mood changes, and also offer advice on when to seek help. Let’s start by looking at the positive effects of summer on mood, which often paints it as the season of “happy.”
The Positive Side of Summer for Mental Health
For many, the longer, warmer days of summer are a sure way to boost their mood after the dreary, cold winter and soggy spring. With more hours of daylight, people often spend more time outside, soaking up the sun and increasing Vitamin D production, which plays a key role in regulating mood and combating depression. Increased outdoor activities and more time for social connections are especially beneficial to children and teens; however, adults also greatly benefit from these positive aspects of summer. During this time of year, many people experience:
- Increased Vitamin D production
- Increased physical activity
- More socialization with friends and family
- Opportunities for traveling or other recreation
- A temporary break or vacation from school and/or work
Who doesn’t love a vacation, beach day, or barbecue? These activities and experiences support a positive mood, stress reduction, and a greater overall sense of well-being. However, summer isn’t always sunshine and roses for everyone. Taking a moment to explore the challenging side of summer next, we’ll learn why it isn’t a positive season for all.
Why Can Summer Be Challenging for Mental Health?
Despite the sunshine and the busy yet fun schedules, the pressure and stress of it all can negatively affect mood in several ways. Conditions that contribute to feeling overwhelmed or poor mental health include:
Changes or Lack of Routine: For a variety of reasons, summer seems to disrupt schedules more than any other season. Whether it’s the kids being home from school, an altered work schedule, scheduled vacations, or simply an interruption in sleep habits, routines disrupted during summer can also affect emotional stability. For students, the loss of structure and lack of routine can leave them feeling aimless and anxious, diminishing their desire to maintain healthy habits.
Increased Social Interactions/Pressure: Summer is the season for “relaxing,” so why does it come with so many expectations? We are expected to have the “best summer ever,” go on vacation, or keep up with all the scheduled activities with a smile on our faces. And at social gatherings? While they may be enjoyable for some, others feel pressure to socialize or compare their experiences to everyone else’s. The pressure, stress, comparison, and burnout created by increased social interactions during summer can be emotionally exhausting for those already living with anxiety or depression, and even for those who don’t.
Heat: High temperatures during the summer months can affect both the physical and mental well-being of people, increasing irritability and fatigue and interfering with sleep quality. Since sleep is so critical for emotional regulation, even several nights of poor sleep can greatly affect mood. For individuals with body image concerns, more revealing summer clothing can compound self-esteem issues.
Financial Stress: The cost of summer activities and the need for additional childcare lead to a significant increase in household expenses. Financial concerns are a leading cause of chronic stress, increased anxiety, and mood swings.
Although many of us struggle with the changing schedule of summer, one specific condition is tied to these challenges: reverse seasonal affective disorder, also called summer-onset SAD.
What Is Summer-Onset Seasonal Affective Disorder?
We have all probably heard of the winter blues, or Seasonal Affective Disorder (SAD), associated with the shorter, darker days of winter. However, there is a percentage of the population who experience these symptoms during spring and summer, sometimes called summertime depression. Summer-onset SAD begins with warmer weather, triggering emotional symptoms as the days grow longer and temperatures rise. Unlike the more common winter form of SAD, summer pattern symptoms can be different. Symptoms include:
- Heightened levels of anxiety
- Irritability or anger
- Trouble sleeping (falling asleep and staying asleep)
- Restlessness
- Lack of appetite
- Low energy
- Trouble concentrating
- Increased stress and feelings of being overwhelmed
- Sadness and hopelessness that do not go away
Although summertime sadness is less common than the winter blues, these symptoms are real mental health concerns that deserve attention and appropriate care.
Tips for Managing Summer Mental Health
Whether you are looking to help a loved one or experiencing seasonal sadness yourself, taking a few simple steps to create consistent habits can make a big difference. The following tips will help individuals manage mental health challenges during the summer:
- Keep a consistent routine, no matter what is on the calendar. Keeping regular sleep and wake times, meal schedules, and bedtime routines will stabilize mood and provide structure that reduces feelings of stress and overwhelm.
- Prioritize sleep by keeping your bedroom cool, limiting screen time at night, and keeping a regular sleep schedule to improve both mental and physical health.
- Drink plenty of water throughout the day and stay cool during the hottest times.
- Exercise is vital for both physical and mental health, regulating stress hormones and mood. Find something you enjoy doing, whether it’s swimming, walking, hiking, or cycling. Spending time outside in the mornings and evenings, when it’s cool, can have a meaningful impact on mental health, especially when it’s too hot during the day.
- We all need a reminder sometimes that it is okay to say no, especially when we are already feeling pressed for time. Declining invitations or limiting commitments can prevent the summer schedule from becoming too overwhelming. By protecting time and energy, people can maintain good mental health and still have the time to enjoy the activities they want to do.
- Stay connected to friends and family. Oftentimes, people will isolate when they are feeling down or during difficult periods. Take the time to talk to a trusted confidant to reduce feelings of sadness and hopelessness.
If emotional challenges continue to increase and become difficult to manage alone, professional outpatient services are an option that provides additional support to individuals who need help moving forward during the summer while maintaining their normal daily activities.
When to Seek Professional Help
If your heart is beating, you will experience ups and downs. Occasional stress and feeling emotions (positive and negative) are a normal part of the human experience. However, when summer-related changes begin to change your mood and interfere with daily life, it may be time to talk with a mental health professional. Some signs to watch for that suggest it’s time to reach out include persistent sadness, irritability, anxiety, trouble with sleep or appetite, withdrawal from once-enjoyed activities, or thoughts of self-harm. Professional outpatient services in Layton provide flexible treatment options tailored to individual lifestyles and experiences. With education, support, and evidence-based therapies, individuals can understand and manage emotional changes during the summer and other times of the year.
Help for a Healthy Summer
Summer can affect everyone’s mental health in different ways. For some, it’s the season of boundless energy, renewal, connection, and fun. For others, the seasonal challenges of changing routines, disrupted sleep, or the summer onset of Seasonal Affective Disorder require a little help for a healthy summer. Regardless of the season, your emotional health is important. If you feel that summer is negatively affecting you or someone you love, try implementing healthy coping strategies or reaching out for support. Whether you need in-person treatment or prefer online meetings, outpatient services can help you feel more balanced and move you toward a summer that feels as sunny on the inside as it is outside.