The Summer Blues: When Sunshine Doesn’t Feel So Bright

Most people associate summer with long, sunny days, vacations, and an overall sense of freedom and joy. But as a psychiatrist, I’ve seen a different side to the season—one that doesn’t often make it into the glossy beach ads or cheerful playlists. It’s something I refer to as the “summer blues,” and yes, it’s real.

While seasonal affective disorder (SAD) is most commonly linked to winter’s darkness, a lesser known variant occurs in the summer months. It might sound counterintuitive, but for some people, summer brings just as much emotional weight as the depths of winter.

So, What Are the Summer Blues?

Summer SAD, is a mood disorder characterized by symptoms such as:

• Persistent sadness or low mood

• Anxiety or agitation

• Insomnia or disrupted sleep

• Appetite changes (often a decreased appetite)

• Feelings of isolation

• Difficulty concentrating

In contrast to winter SAD, which often involves lethargy, oversleeping, and carb cravings, summer blues tend to bring more restlessness and irritability.

Why Does Summer Trigger Depression?

There are several possible culprits behind summertime sadness:

• Disrupted Routines: During summer, schedules often change—kids are out of school, people take time off, and normal routines are thrown off. For some, this lack of structure can lead to increased stress, instability and sleep disruptions.

• Body Image Pressures: The pressure to look a certain way in summer clothing or “beach-ready” can heighten body image concerns and trigger or exacerbate eating disorders and low self-esteem.

• Heat and Sleep: High temperatures can interfere with sleep, especially for those without air conditioning or sensitive to heat. Poor sleep alone can worsen mood and increase irritability.

• Social Comparisons: Social media is flooded with vacation photos, parties, and picture-perfect outings. If your reality doesn’t match what you see online, it’s easy to feel left out or inadequate.

• Financial Stress: Summer often comes with extra expenses—childcare, vacations, events—and for some, these costs are overwhelming.

• Loneliness: Many people feel more isolated during summer when friends and family are away or busy. If you already struggle with loneliness, summer can intensify those feelings.

What Can You Do About It?

If you find yourself feeling down when everyone else seems to be soaking up the sun, know that you’re not alone—and there are steps you can take.
 

• Acknowledge Your Feelings: It’s okay not to love summer. Giving yourself permission to feel what you feel is the first step toward managing it.

• Stick to a Routine: Try to maintain consistent sleep and wake times, regular meals, and daily activities. Structure helps anchor your mental health.

• Seek Cool Comfort: Find ways to manage the heat—fans, shaded areas, cold showers, or swimming can make a big difference in comfort and mood.

• Limit Social Media Time: It’s easy to fall into the comparison trap. Take breaks from social platforms if you notice they’re affecting your mood.

• Stay Connected: Make an effort to reach out to friends or participate in low-key social activities, even if it's just a phone call or walk with someone you trust

• Talk to a Professional: If your symptoms are persistent and interfering with your daily life, consider speaking with a mental health professional. Therapy, and in some cases, medication, can make a significant difference.

Final Thoughts

We often think of summer as a “happy season”—but for many, it brings unexpected emotional challenges. There’s no shame in struggling, no matter what the weather looks like outside. Mental health doesn’t follow the calendar, and neither should our compassion—for ourselves or others.

If you’re feeling out of step with the season, I hope this post reminds you that it’s valid, manageable, and most importantly, treatable. You're not alone

Dr. Sophia Kogan is a board-certified psychiatrist specializing in mood and anxiety disorders. She’s passionate about helping people find clarity, connection, and balance—no matter the season.