Summer stress and depression are very real problems that affect millions of people. While many think summer should be the happiest time of year, about 10% of people with seasonal affective disorder get it in the reverse — the onset of summer triggers their depression symptoms. Heat, disrupted routines, and social pressure can all make anxiety and depression worse during warmer months.

This guide will help you understand why summer stress happens and give you simple tools to feel better. You’ll learn about the science behind summer depression, practical coping tips, and when to seek professional help.

Why Summer Can Be Stressful for Your Mental Health

The Science Behind Summer Depression

Summer depression, also called reverse seasonal affective disorder (SAD), is more common than you might think. Longer daylight hours, shorter nights, and high temperatures can also cause sleep disruptions. A growing number of studies indicate links between body temperature and depression, and high outside temperatures have been linked to mood and mental health crises.

Research shows that for each 1 °C increase in temperature, the mental health-related mortality and morbidity increased with a RR of 1.022 (95%CI: 1.015–1.029) and 1.009 (95%CI: 1.007–1.015), respectively. Simply put, hotter weather directly affects our brains and emotions.

Common Summer Stress Triggers

Heat and Humidity Problems

Hot weather can make you feel cranky and tired. Extreme heat is associated with increases in irritability and symptoms of depression and with an increase in suicide. When your body gets too hot, it’s harder to think clearly and stay calm.

Sleep Problems

Summer heat makes it hard to get good sleep. The resulting sleep deprivation and disturbed sleep patterns increase the risk of summertime sadness. And, as the body tries to compensate for insufficient sleep, levels of cortisol (the stress hormone) levels go up, which can create feelings of anxiety.

Disrupted Daily Routines

Many people lose their regular schedule in summer. If you’ve had depression before, you probably know that having a reliable routine is often key to staving off symptoms. But during the summer, routine goes out the window – and that disruption can be stressful.

Social Pressure and FOMO

Summer brings pressure to have fun and be social. Loneliness, lack of structure, and FOMO (fear of missing out) can all contribute to summer depression or summer anxiety. When you see others having fun, you might feel left out or worried you’re not doing enough.

Signs You Might Be Dealing with Summer Stress

Physical Signs

Summer depression often shows up in your body first:

• Trouble sleeping or staying asleep
• Loss of appetite or eating less
• Feeling tired even after rest
• Headaches from heat or dehydration
• Getting sick more often

Emotional Signs

Mental health symptoms during summer can include:

• Feeling restless or on edge
• The summer group was more “irritable” and “restless”
• Anxiety about social events
• Feeling sad when you think you should be happy
• Losing interest in activities you usually enjoy

Behavioral Changes

You might notice changes in how you act:

• Avoiding outdoor activities
• Staying inside with air conditioning all the time
• Drinking more alcohol or using substances
• Canceling plans or avoiding friends
• Having trouble focusing at work

Simple Ways to Manage Summer Stress

Keep Your Body Cool and Comfortable

Stay Hydrated

Drink water throughout the day, even if you don’t feel thirsty. When you’re dehydrated, you feel more tired and cranky. Keep a water bottle with you and aim for clear or light yellow urine as a sign you’re drinking enough.

Use Cooling Strategies

Rosenthal and his colleagues recommended patients with summer depression take cold showers and stay in air-conditioned places. Other cooling tips include:

• Take cool showers or baths
• Use fans to move air around
• Wear light, loose clothing
• Stay in air-conditioned places during the hottest part of the day
• Use cold packs on your neck or wrists

Plan Your Day Around the Heat

Do outdoor activities in the early morning or evening when it’s cooler. Rest during the hottest hours between 10 AM and 4 PM. This helps you avoid the worst heat stress.

Build a Summer Routine That Works

Create Structure Without Stress

Build a routine that includes things you need to do (looking for work, apartment hunting, or summer college prep) as well as things you love. Your routine might include:

• Regular wake-up and bedtime
• Planned meals and snacks
• Time for exercise or movement
• Quiet time for yourself
• Social activities you enjoy

Set Realistic Goals

Don’t try to do everything this summer. Although it may be tempting to say “yes” to every opportunity, it’s okay and helpful to be picky about what you say “yes” to. Choose activities that truly matter to you.

Take Care of Your Sleep

Keep Your Bedroom Cool

Use fans, air conditioning, or cooling mattress pads to keep your sleeping area comfortable. Block out light with blackout curtains since summer days are longer.

Stick to a Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps your body know when it’s time to rest, even when the sun stays up late.

Create a Bedtime Routine

Do calming activities before bed like reading, gentle stretching, or listening to quiet music. Avoid screens for at least an hour before sleep since the light can keep you awake.

Manage Social Expectations

Be Honest About Your Needs

You don’t have to attend every barbecue or beach party. It’s okay to say, “I’m taking it easy this summer” or “I need some quiet time at home.” True friends will understand.

Quality Over Quantity

Focus on spending time with people who make you feel good. By engaging in only the activities that you really want to participate in and with the people whom you really want to spend time with, you will spend less time doing things that you don’t want to do and be able to enjoy what you’re doing more.

Plan Low-Key Activities

Not every summer activity needs to be exciting. Suggest indoor activities like:

• Movie nights at home
• Cooking together
• Board games or puzzles
• Art projects
• Reading in a coffee shop

Healthy Habits That Help All Year Round

Exercise That Feels Good

Find Movement You Enjoy

Daily exercise alone can help you manage anxiety and depression. This is because your body may produce more serotonin and endorphins, which can have a positive effect on your mind and your ability to manage stress. In summer, try:

• Early morning walks
• Swimming or water aerobics
• Yoga in air-conditioned spaces
• Dancing at home
• Hiking in shaded areas

Listen to Your Body

Don’t push yourself to exercise outside when it’s too hot. Indoor activities count just as much. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon.

Eat Foods That Support Your Mood

Focus on Nutrition

Include protein, complex carbohydrates (foods like oatmeal, quinoa and whole-grain breads are great options) plus fruits and vegetables. Complex carbohydrates are synthesized by your body into serotonin, which is the calming chemical that our brains need to help mitigate depression and anxiety.

Stay Away from Too Much Caffeine

Avoid Caffeine and Alcohol: These can dehydrate you and worsen summer depression symptoms. If you drink coffee or tea, balance it with extra water.

Easy Summer Meal Ideas

When it’s too hot to cook, try:

• Cold salads with protein
• Smoothies with fruits and vegetables
• Sandwiches with whole grain bread
• Fresh fruits and nuts
• Yogurt with berries

Practice Stress-Relief Techniques

Simple Breathing Exercises

When you feel overwhelmed, try this easy breathing technique:

1. Breathe in slowly for 4 counts
2. Hold your breath for 4 counts
3. Breathe out slowly for 6 counts
4. Repeat 5 times

Mindfulness and Being Present

Being present, through use of grounding techniques, meditation, and other mindfulness skills, will help you manage stress and anxiety and get greater enjoyment out of whatever you may be doing in the present moment. Try:

• Notice 5 things you can see, 4 you can hear, 3 you can touch
• Spend 5 minutes focusing only on your breathing
• Take a mindful walk, paying attention to your surroundings

When to Get Professional Help

Warning Signs to Watch For

You should talk to a doctor or therapist if you have:

• Thoughts of hurting yourself
• Can’t sleep for several nights in a row
• Lost interest in everything you used to enjoy
• Can’t function at work or home
• Using alcohol or drugs to cope

Are you recognizing a significant change in your mood or your anxiety level? This means, taking into account if your “summer blues” are starting to affect your day-to-day functioning related to your work, family or personal relationships.

Types of Help Available

Talk Therapy

Cognitive behavioral therapy (CBT) is a type of psychotherapy aimed at helping people learn to challenge and change unhelpful thoughts and behaviors to improve their depressive and anxious feelings. A therapist can help you learn better ways to cope with summer stress.

Medication Options

If you’re already taking medication for depression or anxiety, talk to your doctor about summer changes. Maybe they could up your dose in the late spring and taper it back down in the fall.

Local Support Groups

Look for stress management groups in your area. Talking with others who understand can help you feel less alone.

Special Considerations for Different Groups

Young Adults and Students

Summer can be especially hard for young people. By the time they graduate from high school or college, most young adults have spent the vast majority of their life enrolled in school. And one thing school provides (or did before the pandemic) is a dependable, consistent schedule.

Tips for young adults:

• Create your own daily structure
• Look for summer jobs or volunteer work
• Stay connected with friends from school
• Consider taking summer classes for routine

Parents and Families

Summer stress affects the whole family when kids are home from school. You might need help with family health concerns or finding activities for different ages.

Family coping strategies:

• Plan quiet time for everyone
• Share household tasks
• Look into day camps or activities
• Schedule regular family meetings to check in

Older Adults

Seniors face special risks during hot weather. Findings suggest evidence of vulnerability for populations living in tropical and subtropical climate zones, and for people aged more than 65 years.

Safety tips for older adults:

• Check in with family or friends daily
• Have a cooling plan for your home
• Keep medications stored properly in heat
• Consider senior care services

Planning Ahead for Better Summers

Start Early

Cook says there’s one advantage to a summer depression: you know when it’s coming. June is right there on the calendar. Use spring to prepare:

• Set up cooling systems in your home
• Plan your summer budget
• Schedule regular check-ins with your doctor
• Research local indoor activities

Build Your Support Network

Connect with friends, family, and healthcare providers before summer stress hits. Having people to call makes a big difference when you’re struggling.

Know Your Triggers

Keep track of what makes your summer stress worse. Is it certain activities? Times of day? Social situations? When you know your triggers, you can plan around them.

Creating Your Personal Summer Wellness Plan

Daily Habits Checklist

Make a simple daily routine:

• Drink water throughout the day
• Move your body in some way
• Eat regular, healthy meals
• Get enough sleep
• Spend time with people you care about
• Do something that makes you happy

Weekly Goals

Set realistic weekly goals like:

• Go to one social activity you enjoy
• Try one new coping skill
• Spend time outdoors during cooler hours
• Have at least one quiet day at home

Monthly Check-ins

Once a month, ask yourself:

• How is my mood compared to last month?
• What coping strategies are working?
• Do I need to adjust my routine?
• Should I talk to my doctor or therapist?

Final Thoughts

Summer stress and depression are real challenges that many people face. You’re not alone if you struggle during the warmer months, and you’re not broken if summer doesn’t feel like the best time of year for you.

The key is finding what works for your body and mind. Start with simple changes like staying cool, keeping a routine, and being honest about your needs. Remember that small steps can make a big difference in how you feel.

If you’re dealing with ongoing stress-related conditions or need support managing anxiety and depression, don’t hesitate to reach out for professional help. Your mental health matters just as much in summer as any other time of year.

Take care of yourself this summer. You deserve to feel good, no matter what the weather brings.