Why Do I Feel Depressed in the Summer? A Therapist Explains

While women and younger adults are more commonly diagnosed, summer SAD affects people across all genders, ages, and backgrounds.
— National Alliance on Mental Illness (NAMI)

I was recently talking to my friend and she stated, “I can feel my seasonal depression coming on.” That prompted me to write this blog because most people associate seasonal depression with the cold, dark days of winter. But what happens when the sun is shining, the days are long, and you still feel low? As a therapist, I often hear clients ask, “Why do I feel depressed in the summer?” The truth is: you're not alone, and yes—seasonal depression can happen in the summer.

Let’s explore why summer depression happens, how it can look different than winter-onset seasonal affective disorder (SAD), and what you can do to support your mental health when the sunshine isn’t helping.

What Is Summer-Onset Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is most commonly associated with winter, but there’s also a lesser-known form called summer-onset SAD. While winter SAD is linked to shorter days and reduced sunlight, summer SAD can be triggered by heat, light, disrupted routines, and social pressures.

According to the National Institute of Mental Health, about 10% of people with seasonal depression experience it in the summer. It’s less understood than its winter counterpart, but its effects are just as real.

Signs of Summer Seasonal Depression

Symptoms of summer SAD can differ from winter symptoms. While winter SAD often involves oversleeping, weight gain, and low energy, summer SAD may present with:

• Insomnia or sleep disruptions

• Loss of appetite and weight loss

• Increased irritability or anxiety

• Agitation or restlessness

• Social withdrawal (feeling disconnected despite more social opportunities)

• Feelings of hopelessness, sadness, or disinterest in usual activities

If you notice these signs returning each summer—or worsening with heat or schedule changes—it may be time to explore this pattern more deeply.

Why Does Summer Depression Happen?

Here are several contributing factors that I see in clients who experience summer-onset seasonal depression:

1. Disrupted Routines

Summer often means schedule changes—kids are out of school, vacations shift our daily habits, and work hours can fluctuate. Loss of structure is a common trigger for anxiety and depression, especially for people who rely on routine to stay grounded.

2. Heat and Humidity

Not everyone thrives in high temperatures. Excessive heat can lead to fatigue, irritability, and poor sleep, especially in areas with long, humid summers. For some, being unable to exercise or go outside comfortably adds to feelings of isolation or restlessness.

3. Body Image and Social Pressure

Swimsuits, beach outings, and the pressure to “make the most” of summer can stir up body image concerns, self-comparison, and social anxiety. For people with a history of eating disorders, trauma, or low self-esteem, this season can feel overwhelming instead of freeing.

4. Increased Light Exposure

While natural light is often helpful for mood, too much sunlight can disrupt circadian rhythms, especially in people sensitive to light. Longer daylight hours can make it harder to fall asleep, triggering insomnia and mood instability.

5. Expectations vs. Reality

We’re constantly told summer is supposed to be joyful, carefree, and fun. But what if that’s not your experience? The gap between cultural expectations and your reality can amplify feelings of guilt, failure, or isolation.

What You Can Do If You Feel Depressed in the Summer

🔹 Recognize the Pattern

The first step is awareness. If you notice your mood consistently dipping each summer, start tracking your symptoms. Journaling, using mood-tracking apps, or reflecting with a therapist can help identify seasonal patterns and triggers.

🔹 Stick to a Routine

Try to maintain a consistent sleep-wake cycle, regular meals, and daily movement—even if you modify it for the heat. Routine creates stability and gives your mind and body a rhythm to follow.

🔹 Limit Overexposure to Heat and Light

Stay cool with fans, air conditioning, and breathable clothing. Use blackout curtains or sleep masks if the early sunrise is disrupting your sleep. Creating a restful sleep environment is especially important in summer SAD.

🔹 Set Boundaries Around Social Pressures

You don’t have to say yes to every BBQ or beach day. Honor your energy levels and give yourself permission to rest or connect in lower-pressure ways. Boundaries protect your mental health, especially when you're feeling low.

🔹 Work with a Mental Health Professional

If your symptoms are persistent or worsening, therapy can help. At Resilient Roots Counseling and Consulting, we work with clients navigating seasonal depression and help them build personalized coping strategies rooted in self-awareness, resilience, and compassion.

Final Thoughts: You’re Not Alone

If you’re feeling depressed in the summer, know this: it doesn’t mean something is wrong with you. Our minds and bodies are deeply sensitive to environmental and emotional shifts. Whether it’s summer or winter, your experience is valid.

As a therapist, I believe deeply in the power of naming what’s happening. When we identify patterns like summer SAD, we can start to build tools to care for ourselves—without judgment or shame.

So if you find yourself asking, “Why do I feel so low when the sun is shining?”—pause, breathe, and know that help and healing are possible, even in the brightest season.