When most people think of seasonal depression, they picture winter: grey skies, cold weather, short days, what’s often known was “The Winter Blues”. But what if you find yourself feeling off when the sun is shining, cookouts are happening, and everyone else seems to be living their best life?
You’re not alone and it’s more common than most people think.
What Is Summer-Onset Seasonal Affective Disorder?
Most of us have heard of Seasonal Affective Disorder (SAD), typically linked to winter. But there’s also a lesser-known subtype called summer-onset SAD, sometimes nicknamed reverse SAD. Instead of feeling low during the darker months, individuals with summer SAD may experience:
- Irritability
- Anxiety
- Restlessness
- Trouble sleeping
- Loss of appetite
- Feeling emotionally disconnected from others
And here’s the thing: they often feel guilty for not enjoying what everyone else seems to be celebrating.
Why Summer Can Trigger Emotional Distress
There’s no single cause, but a few theories offer insight:
- Disrupted Routines: Summer often means changes in structure. Kids out of school, vacations, longer daylight hours. For some people, especially those managing mental health conditions, lack of routine can feel destabilizing.
- Sleep Interruption: More sunlight means longer days and for many, less restful sleep. That can throw off mood-regulating chemicals like serotonin and melatonin. Some people are very sensitive to even the slightest off balance of these chemicals.
- Body Image Pressure: The cultural emphasis on “summer bodies” can trigger shame and self-criticism, particularly for those already struggling with self-esteem. They may feel uncomfortable hitting the pool or the beach if they feel like they don’t have a “beach bod”.
- Social Comparison: Social media feeds are flooded with vacations, beach days, and barbecues. If you’re dealing with depression, grief, loneliness, or financial hardship, these images can intensify feelings of disconnection. It may appear as if everyone else is out living their best life while you’re not.
- Heat Sensitivity: Believe it or not, excessive heat can actually impact mood and cognition. Some studies suggest it may exacerbate symptoms of anxiety and depression, especially in those already vulnerable. I live in Florida and during the summer, the heat and humidity on the hottest days can feel suffocating, oppressive and downright disrespectful.
What You Can Do If You’re Feeling Low This Summer
- Name It Without Shame
You don’t have to justify your emotions. Just because it’s sunny outside doesn’t mean you’re obligated to feel good. Naming what you’re experiencing is the first step toward healing. - Stick to a Grounding Routine
Try to wake, eat, move, and wind down at consistent times, even if your schedule feels “off.” Your nervous system craves rhythm. - Limit the Scroll
If social media is making you feel worse, take a break. Curate your feed with intention. Mute or unfollow accounts that trigger shame or comparison. - Create Cool Spaces
Make your home a haven. Keep your bedroom cool and dark at night, take cool showers, and find shade when outside. A comfortable body helps support a regulated mind. - Talk to a Therapist
You don’t need to wait for things to get worse. If you notice a pattern of seasonal sadness or just feel like you’re carrying more than you can manage, reaching out for support is a powerful act of self-care.
You’re Not Broken, You’re Human
If you feel low during the summer months, it doesn’t mean you’re broken or ungrateful, it means you’re real. Emotions don’t always follow the weather. And healing doesn’t happen on a seasonal schedule.
Let this post be your permission slip to honor your inner climate, no matter what’s happening outside.
Bonus Resource:
Want help creating a simple, supportive summer routine?
Check out my free Summer Mood Tracker and Daily Grounding Checklist .
Licensed Mental Health Counselor 