Summertime Blues: Why It Happens And What You Can Do

Sad boy covering head with opened book when sitting at kitchen table

Summer is often associated with carefree, happy times and a lighter mood. It is a time of more sunlight, a vacation from school, the beach, and time outdoors. However, it is not always a happy season for everyone. For some, it can be a time of increased anxiety, depression, and mood swings. The causes for the “summertime blues” vary widely, and may include biological, psychological, behavioral, and social factors.

On the biological side, SAD – Seasonal Affective Disorder – impacts 4-6% of the population, and while the majority of sufferers experience symptoms in the winter months, about 10% are impacted by SAD in the summer. It is believed that heat, humidity, longer days and melatonin levels are at play.

Psychological and Behavioral Factors of Summertime Blues

The majority of mood disorders specifically during the summer months. However, most mood disorders are based more on psychological, behavioral, and social factors, including:

Changes in structure and routine: Kids are home from school, possibly without much structure to their days. This may feel nice and relaxing, but can also take a toll on them as well as their parents. Exercise routines may be impacted by the heat and humidity, and sleep schedules may be thrown off by longer periods of daylight or erratic summer schedules.
Body image issues: As layers of clothing come off and bodies are more exposed, those prone to body image struggles or dysmorphia may encounter triggers.
Comparisons and FOMO: This can be especially insidious for those who frequent social media and see others taking exciting vacations, socializing, and seemingly having more fun.
Financial stress: The pressure to keep up with others’ vacations and social activities, or for parents to send their children to camps and programs like their peers, can add to any existing financial stressors.
High Expectations and Summertime Pressure

High expectations for summertime are built up in our culture and in many people’s expectations to be the time for big adventure, family time, and memories. Parents may be acutely aware of the limited summers they have with their children at home.

Also, adolescents are often reminded that they only have a limited number of summer vacations left before going out into the “real world”. This can create a lot of pressure to make the most of the time. This can end up interfering with enjoyment and potentially leading to anxiety and depression when reality does not live up to dreams or expectations.

Managing Summertime Blues

If you or someone in your family is prone to feeling down in the summer, there are several steps you can take to prevent summertime mood difficulties:

Create schedules and routines: Even if the kids don’t have camps or programs to go to, set some small agenda and goals each day with relatively consistent wake-up and bedtimes. This will help create a sense of purpose day to day and regulate sleep.
Plan ahead: Make plans ahead of time for some recreational and social activities. This is so that you have something to look forward to without the pressure of coming up with activities at the moment. Then, tell yourself that any other spontaneous plans or activities are a bonus.
Avoid pressure to get the “summer body”: Strict diets and elements geared towards looking a certain way in summer clothes can lead to depression and disordered eating. This is especially true in those already prone to body image issues or with a history of eating disorders. Aim instead to maintain a healthy diet and exercise routine, and address any body image issues with a mental health professional.
Steer clear of comparisons: If you often feel inadequate from comparing yourself to others or feel pressured to keep up with what others are doing, summertime might be a good time to reduce your social media usage. Take everything you see and hear about others’ experiences with a grain of salt.
Remember that what people share is just a sliver of their lives. You may be seeing pictures of their glamorous vacation, but they may not be sharing about their kids’ airport tantrums, the stress of the costs, and the remainder of their summer which consists of everyday routines.
Think about and discuss realistic expectations: If you find yourself frequently feeling a lot of pressure to have an “amazing” summer or create one for your kids, consider examining where that is coming from. You can do so through journaling with a trusted family member or friend, or with the help of a mental health professional.
Overly high expectations and standards often originate from unhealthy core beliefs and lead to disappointment and unhappiness. Hence, examining their origins and working on setting realistic, healthy expectations that are aligned with your values can lead to decreased depression and anxiety and greater enjoyment.

At The Hellenic Therapy Center, 567 Park Avenue, Scotch Plains, NJ we have a team of licensed professionals with day, evening, and weekend hours available for individual, couples, or family therapy. Please visit us at www.hellenictherapy.com, Facebook, or Instagram. Call us at 908-322-0112 for further information.