The Summer Blues: What to Do When Sunshine Doesn’t Solve Everything

We tend to think of winter as the season of emotional hibernation. Seasonal Affective Disorder (aptly nicknamed SAD) gets its moment in the spotlight every time the clocks change and the sun starts setting at 4pm. And for good reason! Dark, cold months can take a toll on our mental health.

But what about when the sun is out, the days are long, and everything should feel lighter…but it doesn’t?

Let’s talk about the summer blues, because if you’re feeling like you've got that Summertime Sadness, you’re not alone.

Why Summer Isn’t Always a Mood Booster

1. Structure? What Structure?

If you’re a teacher or student (or live with one), summer might seem like a well-deserved break, and it is! But once the dust settles and the novelty wears off, the lack of routine can leave people feeling untethered and destabilized.

Without the usual structure of a school day or regular responsibilities, time can blur together, and it’s easy to feel stuck in a fog or even overwhelmed by everything you could or should be doing. Free time sounds great…until you’re three days deep into the same outfit and wondering what day it is.

2. It’s Too Hot to Enjoy the Outdoors (Or Do Literally Anything)

We’re often told that nature is healing, and that’s true, but what if nature is 105 degrees with 80% humidity?

When it's oppressively hot out, getting outside during the summer can feel less like a mental health boost and more like a recipe for dehydration. If your visions of sunny hikes and breezy patio hangs have been replaced by closed blinds and the hum of an overworked AC unit, you’re probably feeling pretty disappointed.

3. Vacation Envy Is Real

Nothing like a scroll through social media to remind you that everyone else seems to be on a beach in Greece, sipping something with a little umbrella in it (and posting the most glamorous, definitely-not-filtered pics you've ever seen).

Meanwhile, you’re on your third iced coffee trying to figure out how to feel less like a swamp creature in business casual.

As Teddy Roosevelt once said, comparison is the thief of joy, and summer, with its pressure to be carefree, adventurous, and perpetually glowing, can really dial it up.

4. Summer Break ≠ Break for Parents

If you’re a parent, summer might not feel like a break at all. It might actually feel more like a three-month-long juggling act. Suddenly you’re entertainment director, snack supplier, chauffeur, and referee...all while trying to work, clean the house, or just breathe.

Even when you're grateful for the extra time with your kids, the change in routine and increase in demands can be exhausting. The days are long (and somehow still feel short?), and you might feel like you’ve barely had a moment to yourself.

If you’re feeling touched-out, overstimulated, or like you might scream if someone says "I'm bored!" please know you're not alone, and you’re not a bad parent. Summer with kids can be a lot.

How to Cope with the Summer Blues

If summer isn’t feeling as joyful or restorative as you hoped, here are a few ways to tend to your emotional well-being:

Reclaim Some Gentle Structure

If you’re off work or school, it can help to build in just enough structure to feel grounded, without replicating the rigidity of your usual schedule. Think of establishing some small, consistent anchors: morning coffee outside, a weekly grocery trip on the same day each week, or a regular evening walk. These simple pillars can go a long way.

Redefine What “Getting Outside” Means

Getting fresh air doesn’t have to mean hiking a national park or braving the peak heat hours. Sitting in the shade with a book, taking a short walk early in the morning, or even cracking a window to listen to the birds can help you feel a little more connected to the world beyond your walls. Alternatively, finding an indoor spot with a view you enjoy (whether that be a nature view or a city skyline) can help you appreciate the beauty without sweating through your T-shirt in the first 3 minutes.

Limit the Scroll

Social media tends to show us everyone’s highlight reels, especially during the summer months. If you find yourself spiraling into comparison, it’s okay to take a break. Mute a few accounts, log off for a while, or remind yourself that nobody posts about their sunburn, lost luggage, or travel meltdowns (which definitely happened).

Find Micro-Adventures Close to Home

Can’t take a full-blown vacation this summer? You don’t need plane tickets to feel a sense of renewal or fun. Novelty (even in small doses) can help shift your mood and bring a sense of purpose to your week.

Try thinking of your city or town as if you were a tourist. Visit a new park, explore a neighborhood you’ve never walked in, try a new restaurant, check out that museum you always say you’ll go to “someday,” or even just switch up your go-to coffee shop.

Lower the Bar (Really)

Summer doesn’t have to be “magical” every single day. Let go of pressure to create Pinterest-worthy memories or keep your kids entertained 24/7. Sometimes the best summer days are the ones that are simple and slow. You’re allowed to coast.

If you're a parent, lowering the bar could look like partnering with another parent to alternate playdate hosting, letting go of the guilt around screen-time (screens aren’t a moral failing, they’re a tool), and prioritizing your own self-care during this period of high-demand.

Reach Out for Support

Sometimes the summer blues are brief and manageable, and sometimes they linger or reveal deeper emotions under the surface. Therapy can be a great space to explore what’s coming up for you, make sense of seasonal shifts, and build tools that support you all year round.

If you’re ready to feel a little more grounded for the last few weeks of summer, I’ve got you. I offer free 15-minute consultation calls to explore whether we’d be a good fit for therapy.