Why Summer Can Worsen Depression (And What to Do About It)

When we think of depression, we often associate it with the cold, dark days of winter. So it might surprise you to learn that summer—with its bright sun, long days, and social energy—can actually make depression worse for some people.

If you find yourself feeling more irritable, tired, or emotionally off during the warmer months, you're not alone. Summer depression is real, and understanding it is the first step toward feeling better.

Why Summer Can Trigger or Worsen Depression

1. Disrupted Routines

For many people, summer throws off the usual structure of life. School is out, kids are home, and vacation schedules or inconsistent work hours can disrupt routines that help keep mental health stable.

Why it matters: Lack of routine can lead to poor sleep, irregular eating patterns,

and less time for exercise or self-care—all of which are crucial for managing

depression.

2. Social Pressure to “Be Happy”

There’s a cultural expectation that summer is supposed to be fun, carefree, and full of adventures. If you're not feeling that way, it can create a painful disconnect. You may feel guilty, broken, or more isolated than ever.

Why it matters: Feeling like you “should” be happy can worsen depression by

adding shame to the mix.

3. Body Image and Self-Esteem Issues

Pool parties, beach days, and summer clothing can increase body image concerns and anxiety, especially for people who already struggle with self-esteem.

Why it matters: Body dissatisfaction can significantly impact mood and increase

depressive symptoms.

4. Heat and Sleep Disruption

Longer days and higher temperatures can interfere with sleep—especially if you don’t have strong air conditioning or blackout curtains.

Why it matters: Poor sleep is both a symptom and a trigger of depression. When

you’re sleep-deprived, everything feels harder to manage emotionally.

5. Seasonal Affective Disorder (Summer-Type)

Yes, Seasonal Affective Disorder (SAD) can happen in the summer too. Though less common than winter SAD, summer SAD is marked by insomnia, anxiety, irritability, and a lack of appetite.

Why it matters: You’re not imagining it. If you feel worse every year around the

same time, it could be a seasonal pattern that deserves clinical attention.

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What You Can Do About It

• Stick to a Routine

  • Keep regular wake-up and bedtimes, eat balanced meals at consistent times, and schedule moments of movement and rest—even when your calendar is chaotic.

• Set Realistic Social Expectations

  • You don’t have to go to every cookout or road trip. Give yourself permission to say “no” and preserve your energy for the connections that truly nourish you.

• Protect Your Sleep

  • Use blackout curtains, limit screen time before bed, and try a fan or white noise machine to stay cool. Good sleep hygiene is one of the most powerful tools for mood regulation.

• Practice Body Neutrality

  • You don’t have to love your body to respect it. Focus on what your body allows you to do, rather than how it looks. Wear what feels good and prioritize comfort.

• Talk to a Professional

  • If you notice a consistent dip in your mood during the summer—or if things just feel off—you don’t have to power through it alone. Therapy, medication, or both can help you find stability.

Bottom Line: You are Not “Weird” for Feeling Down in the Summer

Mental health doesn’t follow the seasons the way we expect. If summer has been hard on you, you’re not alone—and you’re not doing anything wrong. At University Park Counseling & Testing Center, PLLC, we understand the nuances of mood disorders and offer personalized, judgment-free care year-round. Whether you’re struggling with seasonal depression or a longer-term issue, we are here to help.

Ready to feel better this summer? Reach out today.