For many people, summer brings images of sunshine, vacations, and long days spent outside. Social media feeds fill with smiling faces, beach trips, and bright skies. But for some, the long days and high temperatures don’t bring joy. Instead, they bring a deep, confusing sadness. If summer leaves you feeling out of step with the world around you, you’re not alone.
While winter is commonly associated with seasonal depression, there is a lesser-known version that appears in the warmer months. This condition is sometimes referred to as summer-pattern Seasonal Affective Disorder (SAD). It can leave people feeling anxious, agitated, restless, and disconnected at a time when they expect to feel the opposite.
What Is Summer Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern. While most people associate it with the darker months of winter, about 10% of people with SAD experience symptoms during the summer, according to the National Institute of Mental Health. Overall, about 5% of the U.S. population experiences SAD each year, which means hundreds of thousands may be impacted by the summer subtype.
Summer SAD may include symptoms such as:
Difficulty sleeping or insomnia
Decreased appetite or weight loss
Feelings of agitation or restlessness
Anxiety
Increased irritability
Difficulty concentrating
Unlike winter SAD, which often brings fatigue and increased appetite, summer-pattern SAD may make people feel overstimulated and uncomfortably energized.
Why Does Summer Depression Happen?
The causes of summer SAD aren’t fully understood, but several factors may contribute:
1. Longer Days and Increased Sunlight
Longer hours of sunlight can interfere with melatonin production and disrupt circadian rhythms, which play a key role in mood regulation and sleep.
2. Heat and Humidity
Higher temperatures can contribute to physical discomfort and irritability. For those sensitive to heat, this can feel overwhelming and isolating.
3. Social Pressures and Expectations
Summer comes with the expectation that everyone should be outside, socializing, and enjoying themselves. For someone struggling emotionally, this pressure can deepen feelings of loneliness and shame.
4. Disrupted Routines
School breaks, travel, and changes in childcare can all create chaos in daily structure. For many people, routine is key to emotional stability.
5. Body Image and Social Comparison
Summer can increase self-consciousness around body image, especially with more revealing clothing and a heightened focus on appearance in media and advertising. This can be especially difficult for people already coping with anxiety, disordered eating, or low self-esteem. (To learn more about how we support individuals struggling with disordered eating or body image concerns, visit our eating disorder counseling page.)
The Science Behind Summer and Mental Health
Research suggests that temperature can impact mental health. A study published in Science Advances found that nighttime heat can significantly interfere with sleep quality (Obradovich et al., 2017), and another study published in Environmental Health Perspectives noted a correlation between high temperatures and an increase in mental health-related emergency visits (Xu et al., 2014).
Sleep also plays a crucial role. Hot weather and longer daylight hours can disrupt sleep patterns, which are closely tied to emotional regulation. When sleep quality declines, it becomes harder to manage mood and stress.
If you're struggling with sleep and mood regulation, you may benefit from our individual counseling services, tailored to support your emotional well-being.
Who Is Most at Risk?
While anyone can experience summer SAD, certain groups may be more vulnerable:
Individuals with a personal or family history of depression or mood disorders
Women, who are statistically more likely to be diagnosed with SAD—research indicates women are about four times more likely to experience it than men (Lam & Levitt, 1999)
People living in very hot climates
Those with disrupted routines or limited access to indoor cooling
Coping with Summer Sadness: Practical Tips
If you find yourself struggling emotionally during the summer, there are steps you can take to protect your mental health:
1. Prioritize Sleep Hygiene
Use blackout curtains, set a consistent sleep schedule, and create a cool, quiet sleep environment. Avoid screens and caffeine before bed.
2. Maintain a Steady Routine
Try to keep a regular schedule for meals, movement, work, and rest. Predictability can help stabilize mood.
3. Stay Cool
Heat can worsen irritability and fatigue. Spend time in air-conditioned spaces when possible, wear breathable fabrics, and stay hydrated.
4. Monitor Your Media Intake
Limit social media use if you find yourself comparing your experience to others. Remember, most people only share the highlight reel.
5. Engage in Gentle Movement
If high heat keeps you from your usual activities, try morning walks, indoor yoga, or stretching in a cool room. Movement supports emotional regulation.
6. Eat Regularly and Nourish Your Body
Even if your appetite is low, aim for small, balanced meals. Hydrating foods like fruits and vegetables can help, especially during hot months.
7. Reach Out
You don’t have to struggle in silence. Talk with a friend, support group, or therapist about how you’re feeling. Professional support can make a big difference.
When to Seek Help
If your mood consistently interferes with daily functioning, relationships, or personal care, it may be time to talk with a mental health provider. Therapy can help you explore your experience, identify patterns, and develop sustainable tools for coping. In some cases, medication or other treatments may be recommended.
At Harvest Counseling & Wellness in Argyle, TX, we work with individuals navigating a wide range of emotional challenges, including seasonal depression. Our team of counselors and dietitian nutritionists offers personalized, compassionate care designed to support your mental, emotional, and physical well-being.
To explore your options, visit our therapy services page and learn how we can support your next steps.
Whether you're struggling with anxiety, depression, eating concerns, or simply feeling overwhelmed, you're not alone. We are here to walk alongside you, no matter what season you're in.
Final Thoughts
Summer doesn't always feel sunny, and that doesn't mean something is wrong with you. Your emotions are signals worth listening to. If the season feels heavy or disconnected, there's help available, and there's no shame in seeking it.
At Harvest Counseling & Wellness, we believe healing happens in safe, supportive relationships. Let us help you reconnect with peace, rest, and hope—in every season.
