When Summer Feels Heavy: How to Care for Your Mental Health During the Sunniest Season
The sun is shining, the days are longer, and the world seems to be in celebration, but you may be feeling low. While Seasonal Affective Disorder (SAD) is commonly associated with the colder, darker months, some individuals experience a noticeable decline in their mood during the spring and summer. If you find yourself feeling off during a season that is often expected to bring joy, you are not alone, and there is nothing wrong with your experience.
In my work as a therapist, I help people explore the stories they tell themselves about what they “should” feel. From a narrative therapy perspective, it is essential to name and externalize these internalized beliefs. Depression or emotional heaviness during the summer does not make you ungrateful or broken; it simply makes you human. Together, we can challenge that inner voice that insists happiness must be tied to the weather or the calendar.
Whether your low mood stems from summer-onset SAD or other stressors, here are five activities you might consider to nurture your mental health this season. These suggestions are grounded in cognitive behavioral strategies, mindfulness practices, and positive psychology principles:
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Spend intentional time outdoors. Whether it is a walk through your neighborhood, a swim at the beach, or simply sitting under a tree with a good book, being outside in nature can regulate mood and increase a sense of well-being. Movement, light, and fresh air can all serve as gentle cognitive shifts away from depressive thoughts.
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Create a feel-good summer playlist. Music has the power to influence emotions. Curate a collection of songs that uplift you, ground you, or make you smile. Listening mindfully can be a powerful way to reconnect with the present moment.
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Plant something new. Whether you have a full garden or just a few pots on a windowsill, growing something, flowers, herbs, or vegetables, can provide a sense of purpose and a reminder of the possibility for growth and renewal.
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Engage with your community. Consider attending a local fair, seeing an outdoor movie, or visiting an amusement park. Even brief moments of social interaction and joy can help reframe your emotional experience.
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Support your well-being through nourishment. Explore your local farmer’s market, try a new recipe, or prepare a meal with a loved one. Cooking mindfully can be both grounding and rewarding.
Still Feeling Stuck? Let Us Talk
If you have tried some of these approaches and are still struggling, please know that support is available. I invite you to reach out and schedule a session with me. Together, we can delve into the deeper layers of what you’re experiencing and identify tailored strategies to help you move forward. Through a collaborative and compassionate process, we will work to reconnect you with your values, rewrite unhelpful thought patterns, and foster more meaningful daily experiences.
You deserve support that honors your whole story, every season of it.
