For some, summer is a time filled with sunshine, laughter, and vacations. But for others, the season can bring an unexpected wave of sadness or lethargy, often referred to as "summertime sadness." While the term was popularized by Lana Del Rey’s song, the reality is that summertime sadness can be a genuine emotional struggle for many. Unlike seasonal affective disorder (SAD), which typically occurs in winter, summertime sadness often catches people off guard since society associates summer with joy and relaxation.

Potential causes include disrupted routines, pressure to enjoy the season to its fullest, or lingering mental health challenges that persist regardless of the weather. The combination of longer days, social expectations, and sometimes a lack of structure can amplify feelings of loneliness, anxiety, or even depression. But the good news? Summertime sadness doesn’t have to dominate your season. With the right strategies, you can regain control of your mental and emotional well-being and rediscover brighter days.

Here are five empowering ways to overcome summertime sadness despite all odds.

1. Embrace a Routine

One of the reasons summertime sadness can creep in is the lack of structure that often accompanies the season. Vacations, looser schedules, or fewer commitments can sometimes leave you feeling unanchored. Establishing a daily routine can provide a sense of purpose and predictability, which are essential for emotional balance.

Steps to Build a Summer-Friendly Routine

  • Start with a consistent wake-up and bed-time: Even on weekends or days off, sticking to regular sleep schedules helps regulate your circadian rhythm.
  • Plan out meals and hydration: Eating nourishing meals at regular intervals and staying hydrated can significantly affect your mood and energy levels.
  • Allocate time for physical movement: A short yoga session, an evening walk, or a morning swim can keep the blues at bay.
  • Include morning rituals: Spend a few minutes journaling or sipping coffee/tea while reflecting on daily intentions.

A routine doesn’t have to be rigid. The goal is to create a structure that fits your lifestyle while leaving room for flexibility, helping you feel grounded during the seasonal shifts.

2. Stay Connected with Others

Feeling isolated tends to amplify emotional struggles, and with summertime often being a time for social gatherings, it’s easy to feel left out or alone if you’re struggling. Prioritizing social connections can help fill this void, and you might be surprised at how many others could also be craving deeper conversations or meaningful time together.

Ways to Stay Connected:

  • Organize low-pressure meet-ups: Host a casual picnic in a park or invite a friend for coffee. Keeping it simple reduces stress while fostering connection.
  • Engage in shared activities: Attend a local art class, join a book club, or even volunteer at a community event to meet like-minded people.
  • Reach out virtually: If logistics prevent in-person contact, scheduling regular Zoom calls with loved ones or group chats can still bridge the gap.

Surrounding yourself with a supportive network provides a sense of belonging and reassurance, especially during moments of self-doubt or sadness.

3. Practice Self-Care

Sometimes, the most healing thing you can do is pause and focus on yourself. Self-care should feel restorative, not like a chore or luxury. When practiced consistently, self-care nurtures your mental, emotional, and physical health.

Ideas for Simple Summer Self-Care:

  • Cool down physically and mentally: Take short breaks in cool, shaded spaces to counteract overheating, which can irritate moods. Try deep breathing or mindfulness during these breaks.
  • Pamper yourself: Treat yourself to a refreshing skincare mask, book a massage, or go for a haircut that makes you feel fabulous.
  • Focus on nourishing foods: Introduce hydrating, energy-boosting foods like watermelon, cucumber, or colorful salads into your diet.
  • Engage in small joys daily: Whether it’s reading on the porch, gardening, or listening to a favorite playlist, weave moments of happiness into your routine.

Bullet Point Self-Care Tips

  • Start a list of self-care activities you can do in under 15 minutes for quick pick-me-ups.
  • Keep an eye on triggers, such as caffeine intake or social media scrolling, that may be adding to your distress.
  • Try ending your day with gratitude by writing down three things you appreciated that day, no matter how small.

Self-care is a personalized practice, so feel free to experiment with what feels right for you instead of adhering to one-size-fits-all approaches.

4. Explore Outdoor Activities

While stepping outside might feel counterintuitive on days when sadness feels heavy, the benefits of nature can be profound. Spending time outdoors is linked to reduced stress, improved mood, and even better concentration. Plus, a little sunshine boosts vitamin D levels, which play a role in mental well-being.

Easy Outdoor Activities to Uplift Your Mood

  • Forest bathing: Immerse yourself in the peace and quiet of nature by taking slow, leisurely walks through a wooded area.
  • Beachside serenity: If you're near water, spend some time by the beach, lake, or a quiet riverbank. Dipping your toes in cool water can be incredibly grounding.
  • Garden therapy: Plant flowers or vegetables, or simply spend time tidying up your garden with hands-on tasks that connect you to the earth.

Not a fan of intense physical activity? No problem. Simply relaxing under a shady tree with a good book or your favorite playlist can still offer a mental boost.

5. Seek Professional Help If Needed

Despite your best efforts, there may be times when feelings of sadness or despair persist. And that’s okay. Recognizing when you need help is one of the bravest things you can do for yourself. Reaching out to a mental health professional is an important step toward finding effective solutions to summertime sadness, and it ensures you don’t have to bear the burden alone.

A therapist or counselor can help identify any underlying emotions or triggers and offer personalized coping tools. Therapy can be especially beneficial if seasonal depression is part of a larger pattern, such as anxiety or chronic depression.

How to Find Support:

  • Many online platforms offer virtual therapy sessions if in-person visits aren’t feasible.
  • Seek out community mental health services or support groups tailored to managing mood disorders.
  • Remember, speaking to friends or family about your struggles and your intention to seek help can make the process feel less isolating.

There’s no shame in asking for help. Taking care of your mental health is an act of strength and self-compassion.

You Got This

Summertime sadness might feel overwhelming at times, but it doesn’t have to define your experience of the season. By implementing habits like creating a routine, staying socially connected, practicing self-care, and spending time outdoors, you can transform your summer into an opportunity for personal growth. And if your sadness feels heavier than you can manage on your own, don’t hesitate to reach out for professional support.

Remember, it’s okay to have days that feel cloudier than sunshine-filled. What matters is giving yourself the grace and tools to weather those emotional storms. You’re stronger than you realize, and brighter days are absolutely within your reach. Take it one step at a time. The summer has so much potential, and so do you.