Summer is often painted as carefree and light — birds chirping, long sunny days, people spilling outside to enjoy it all.

But the vibrant energy of summertime can sometimes feel less than sunny. Some people call it summer depression. Others call it summer sadness or summer blues. And it can make you feel like you’re out of sync with everything around you — like the world is opening up while you’re quietly shutting down.

That contrast between your inner and outer worlds can be confusing and isolating. But you’re not alone. Clinical psychologist Adam Borland, PsyD, explains what summer depression is and what you can do about it.

What is summer depression?

Summer depression is a form of seasonal affective disorder (SAD), where depression symptoms appear during the spring and summer months. We tend to think of SAD as a wintertime issue that creeps up as the days get shorter and the temperatures drop.

But other seasonal shifts can trigger SAD, too.

“Summer seasonal affective disorder is less prevalent than winter depression,” Dr. Borland notes. “But like SAD in the winter, it’s linked to feelings of irritability and frustration and can result in insomnia, low energy and lack of motivation.”

Why summer depression happens

Experts are still learning about the causes of SAD and summer depression, but Dr. Borland says it’s likely not just one thing: “It’s a combination of physiological and environmental issues.”

Some common summertime SAD triggers include:

• Weather: High temperatures can drain your energy and affect your mood. “Our bodies may respond negatively to the heat and humidity, making you feel fatigued and exhausted,” Dr. Borland explains.
• Changes in sleep: Longer days can push your bedtime later, disrupting your routine. That shift can leave you feeling tired, overwhelmed and out of rhythm.
• Disrupted routines: Summer often brings schedule changes — from vacations to kids being home from school. “That can add stress and anxiety for some people,” Dr. Borland notes.
• Social pressure and FOMO: There can be pressure to feel happy and be active. Seeing others enjoy summer on social media can make you feel anxious or like you’re not “doing enough.”
• Body image concerns: You may feel self-conscious about your summer wardrobe (short shorts and sleeveless tanks? No thanks!). That discomfort can make you want to skip out on social situations.
• Seasonal allergies: “As pollen increases during the warmer months, it can lead to inflammation, which has been linked to depression,” Dr. Borland points out.

Symptoms of summer depression

Summer depression symptoms show up around late spring or early summer and ease when seasons change.

In some ways, summer SAD symptoms are the opposite of what you would experience in the winter. For example, during the cold months, your SAD may cause you to have an increased appetite, while during the summer, you’ll lose your appetite.

You may notice other, more typical, symptoms of depression, like:

• Anxiety
• Irritability or frustration
• Trouble falling asleep or staying asleep
• Restlessness
• Headaches or migraines
• Low energy or fatigue
• Lack of motivation
• Social isolation

These signs could simply be a temporary bout of “summer blues.” Or they may come back every year.

Tips for managing SAD in the summer

Some small, steady changes can help you shake off the summer blues. Dr. Borland recommends these strategies:

• Stick to a routine. Structure can help stabilize your mood. Try to wake up at the same time each day, and follow a regular bedtime routine, even when your schedule shifts.
• Track your mood. Paying attention to changes in your mood, energy and behavior and writing them down can help you notice patterns and triggers. Journaling also gives you space to process your feelings instead of keeping them bottled up.
• Stay cool and set limits. Overheating can worsen symptoms. Take breaks indoors, use air conditioning and plan outdoor activities during cooler parts of the day.
• Set realistic summer expectations. Remind yourself that you don’t have to do everything. Limiting social media and setting personal boundaries can reduce pressure and anxiety.

When to seek help

It’s not always easy to tell the difference between temporary summertime sadness and something more serious.

But summer depression is, like any other kind of depression, a serious medical condition. Unlike fleeting feelings of sadness, depression (no matter the season) can keep you from living a full life. So, it’s something to take seriously.

Dr. Borland suggests asking yourself whether your mood is affecting your daily life — including work, relationships or your ability to get through your daily routine.

If the answer is yes, consider reaching out to a healthcare provider or mental health professional. They can rule out other causes for your symptoms and consider whether medication, therapy and other treatments could help.

“Pursuing treatment options shows strength, not weakness,” Dr. Borland encourages.

If you experience thoughts of harming yourself or others, seek emergency care by calling 911 or emergency services. Or contact the Suicide and Crisis Lifeline (988) for confidential emotional support. It’s available 24/7.

Getting support can help you better understand your symptoms so you can feel more like yourself, year-round.

This article was written by Cleveland Clinic Health Essentials (editorial@ccf.org) from Cleveland Clinic and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.