Summer, Sunshine, and Mental Health
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Nicole Marino, AMFT
As the days grow longer and the sun shines brighter, there’s a common expectation that we should feel lighter, happier, and more energized. Summer is often portrayed as a time of freedom, fun, and emotional ease—beaches, barbecues, and carefree vacations. For some, that’s exactly how it feels, but as a marriage and family therapist, I often meet clients who are surprised and even frustrated to find themselves struggling during the new season. This feeling can be isolating. The cultural narrative around summer and happiness can make it hard to talk about the ways mental health challenges continue during this time. I want to offer a reminder that sunshine doesn’t fix everything, and that’s okay!
The warm weather doesn’t erase grief, anxiety, or depression. In fact, for some people, the contrast between their internal world and the brightness outside can heighten feelings of loneliness or disconnection. When it seems like everyone else is “living their best life,” it’s easy to believe something is wrong with you for not feeling the same way.
This is particularly true for individuals navigating family conflict, relationship issues, or major life transitions. Summer doesn’t pause those realities. School breaks can disrupt routines that provide structure and predictability as well as increase financial stress due to the pressure to plan vacations, camps, or extra activities for kids.
While many are familiar with Seasonal Affective Disorder (SAD) in the winter, there is a lesser-known summer comparison. Some individuals experience heightened irritability, insomnia, agitation, or anxiety in response to heat and disrupted sleep patterns. For others, body image concerns may worsen with the increase in social outings, beach days, or warm-weather clothing. These seasonal stressors can take a toll, especially for those already managing chronic mental health conditions.
Here are a few things I often suggest to clients during the summer months:
1. Give yourself permission to feel what you feel. Alter your expectations for yourself and for the summer season. Your emotions are valid, even when they don’t match the season. Be compassionate with yourself and meet yourself where you’re at, no matter the season.
2. Maintain supportive routines. For those in school, when school is out and vacations begin, it’s easy for structure to vanish. Try to keep regular sleep, meals, and movement in your day to help stabilize your mood. Even when working a full-time job, the importance of maintaining a routine is present.
3. Practice gentle boundaries. If certain gatherings or expectations feel overwhelming, it’s okay to say no or set limits. Emotional self-care is so important.
4. Seek connection. Focus on meaningful interactions over idealized summer plans. A quiet at home dinner with a trusted friend can be more restorative than a packed social calendar.
5. Talk to someone. Therapy isn’t just for the “dark” times. It can also be a space to explore complex feelings that arise when things “should” feel good, but don’t. (And it is okay that they don’t! But seeking therapy can be a great outlet to process your experience).
Mental health doesn’t take the summer off. Sunshine can lift your spirits and mood—but it can’t repair old wounds, fix relational problems, or quiet intense anxiety. And it doesn’t have to. This summer, I encourage you to look beyond the surface and make room for authenticity, compassion, and care—especially for yourself. Healing doesn’t always look like a highlight reel. Sometimes it’s slow, subtle, and very much still happening in the midst of summer fun.
