Why am I still so sad in summer?
It’s sunny—but I still feel numb or on edge
You scroll through your feeds - beaming families, ‘Therapy‑Bro Summer’, promises of beach‑therapy magic - but inside, you’re wondering how come everyone else feels so sunny and happy, while I feel flat and anxious? If that’s you - swallowing a knot of disappointment or guilt - you’re absolutely not alone.
Summertime sadness
Some people do experience depressive moods in summer. It’s often not about wanting to sleep in - it can show up as irritability, low appetite, insomnia or restlessness. If you’ve been waking in the night or feeling wound-up despite the sunshine, what you’re experiencing has a name - and it’s real. Seasonal Affective Disorder (SAD) is something we may associate with winter and lack of sunlight, but for some people it’s more of an issue during the summer when higher temperatures and humidity play more of a role than we realise.
Whilst more research is needed to understand this fully, it is thought that too many daylight hours or sudden heat can cause disrupted sleep and drain you, and these disrupted routines during summer months can lead to unsettled brain rhythms, which can in turn cause low mood.
Everyone else is on holiday— and I’m still stuck here burning out
Scrolling through your Instagram or Facebook feed this summer may feel like watching a happy summer movie - cocktails on the beach, perfect sunsets, tanned, happy faces at golden hour. Meanwhile, you’re juggling childcare or picking up the work of colleagues who are taking the summer holidays off to be with their kids, managing burnout, or feeling frustrated that you can’t afford to take a proper holiday right now. It’s all a bit much - and it’s okay if it feels that way.
There’s a real pressure in this season: your life should look like a sunny, peaceful pause, even when the reality is very different. The constant comparison is stressful - seeing beautifully curated posts triggers something known as the comparison trap, where we measure our own worth against others' perfect moments, leaving us feeling hollow or unworthy. Research shows frequent social comparisons on platforms like Instagram and Facebook are linked with increased anxiety and depression.
On top of that, not being able to afford an Instagrammable getaway - or to afford childcare or holiday clubs - can add another layer of self loathing. When you see everyone else unwinding, and if you’re stuck in your non-summer routine or cost-cutting mode, it can feel like you’re failing at summer. According to recent UK data, over half of parents report anxiety about their own and their children’s mental health during the holidays, with financial strain often the root cause.
We’re also seeing a trend mental-health experts are calling the summer ‘crash‑out.’ It describes a collective burnout where emotional reserves run dry - despite everything looking rosy on the outside. It’s not an isolated breakdown, but a natural response to relentless pressure, heat, social comparison, or overstimulation.
So if your days feel emotionally flat - even while they look busy - you’re not broken. You’re overextended. Your capacity has been stretched. It's real - and it matters.
How can I lift my summer mood? Simple steps to feel lighter this season
These aren’t magic fixes—but they’re gentle, grounding and kind, so consider how you may be able to incorporate some of them into your summer:
Go slow - switch the busy, late, expensive plans for more soothing ones that will encourage a gentler pace.
Choose rest - protect your energy and time. Try and resist the temptation to ‘do all the things.’
Regulate your nervous system - a cold shower, gentle walk in nature, some non-screen quiet time, will all help your nervous system reset.
Set clear emotional boundaries - be mindful about who / what makes you feel the comparison trap - and make a conscious effort to build boundaries around them.
Rewrite your summer - what is the narrative you want to tell? You get to do your summer your way, so tell your own story - not somebody else’s.
When should you reach out for support?
If the sad, flat feelings persist for more than two weeks or disrupts your regular functioning including sleep—it’s worth sharing the load. Talking helps. A professional, a trusted friend—even a helpline—can remind you that you’re not alone.