Summertime Sadness? Therapy Tips for Seasonal Mood Shifts
When most people think of summer, they picture sunshine, BBQs, and carefree evenings. But what if, instead of feeling carefree, you’re feeling… off? Maybe you’re more anxious, no motivation, or just pressured to be happy when you’re just not. If that’s you—you are not alone. Not everyone feels their best in summer. For folks navigating chronic stress, autism or ADHD, or recovering from dysfunctional relationships or other traumas, sometimes the sunshine just isn’t enough. Here are some ways you can stay grounded and connected to yourself when the season is harder than expected.
A mindful break to recenter
Why Summer Doesn’t Feel Good For Everyone
Most people have heard of Seasonal Affective Disorder (SAD) in the context of winter—short days, long nights, less sun. But fewer people know that a summer-pattern version of seasonal depression exists too.
Instead of feeling sluggish and low-energy like winter SAD, summer-related mood shifts might look more like:
Increased anxiety or restlessness
Irritability or emotional dysregulation
Sleep disturbances from too much daylight or heat
Social pressure to “make the most” of summer
Disrupted routines, especially for parents, students, or educators
Body image challenges that feel more intense in “bikini season”
Memories or trauma anniversaries tied to specific times of year
Neurodivergent individuals—especially those sensitive to sensory input—might find the increased brightness, heat, noise, or unstructured time especially destabilizing. High achievers might also struggle with guilt or frustration if they’re not “using the time well” or keeping up with internalized standards of productivity or fun.
Ways to Care for Your Mental Health This Season
You don’t have to white-knuckle your way through summer. Here are a few gentle, practical strategies to help you support your emotional health:
1. Reclaim Structure Where You Can
Summer often disrupts routines, which can leave you feeling untethered. Even small anchors—like a consistent bedtime, morning ritual, or midday walk—can help your nervous system know what to expect.
2. Be Mindful of Sensory Overload
Too much brightness, noise, or heat can be overwhelming. Try noise-canceling headphones, blackout curtains, cool showers, or quiet indoor time without guilt. Your comfort matters.
3. Ditch the “Shoulds” of Summer
You don’t have to be outdoorsy. You don’t have to travel. You don’t have to enjoy summer if it’s just not your season. Focus on what feels good, or even just neutral, instead of what’s supposed to feel good.
4. Stay Hydrated—Literally and Emotionally
Summer dehydration is real, and it impacts mood. So does emotional dehydration—when you haven’t had a meaningful conversation, a moment of reflection, or time to just be. Keep checking in with both.
5. Schedule Breaks from the Sunshine Parade
Give yourself permission to turn down invites, spend time in the cool dark, or take solo time—even when it seems like everyone else is chasing sunsets. Your nervous system might need rest more than radiance.
How Therapy Supports Seasonal Transitions
Seasonal shifts—especially summer—can bring up more than just mood fluctuations. They can stir up old wounds, increase social comparisons, or highlight where your needs aren’t being met. Therapy offers a space to notice, process, and tend to what’s happening underneath the surface.
In therapy, you can:
Understand your unique seasonal patterns and triggers
Build tools to regulate your emotions and stay grounded
Explore and release internalized expectations around productivity, appearance, or “fun”
Reconnect with your values, needs, and rhythms
Create a summer that actually fits you
For some clients, therapy intensives during seasonal transitions are especially helpful. These focused sessions allow for deep, immersive work that supports emotional clarity and nervous system regulation in a more immediate way—perfect when a full season of disconnection or overwhelm just isn’t an option.
You Deserve Support — In Any Season
If summer has you feeling off, emotionally wobbly, or just tired of pretending to enjoy something that doesn’t feel good—know that your experience is valid. You don’t have to figure it out alone.
Click the link below to schedule a no-pressure consultation, or feel free to browse the site to explore therapy or intensive options that meet you exactly where you are—sunshine or not.
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About the Author
Sara Walter Shihdanian (she/they) is a Licensed Mental Health Counselor specializing in trauma and gender + transition, providing virtual psychotherapy in Washington state. Her extensive training and unique expertise allows her to support clients who are ready for accelerated and lasting change.