Summer is supposed to be the season of sunshine, joy, and relaxation. That’s what the world tells you, right? Social media is full of smiling faces at the beach, cookouts with friends, vacations, and “living your best life” captions. It seems like everyone is out soaking up the sun and radiating happiness. But if you’re struggling with your mental health, summer can feel like anything but carefree.
The pressure to feel happy just because it’s summer can be incredibly overwhelming. If you’re already battling depression, anxiety, bipolar disorder, trauma, or another mental health challenge, this time of year might not bring you joy—it might magnify your pain. And that’s okay. You’re not alone, and you don’t have to force a smile to prove you’re doing okay.
The Hidden Stress of Summer
It may seem strange that a season associated with freedom and fun can be stressful, but there are real reasons why summer can feel harder than other times of the year.
- Social pressure to feel happy. Summer carries an unspoken expectation to “enjoy every moment.” There’s a sense that if you’re not out having fun, something’s wrong with you. This can make you feel isolated or broken if your mental health isn’t aligning with that picture-perfect image.
- Overstimulation and busyness. Invitations to gatherings, vacations, or family events may pile up, even when you don’t feel up to being around people. You may feel obligated to say yes, worried you’ll disappoint others if you stay home.
- Exposure and body image issues. With warm weather comes a shift in clothing, pool parties, and a culture of showing more skin. If you’re struggling with body image or self-esteem, this can feel like added pressure to look a certain way or hide yourself entirely.
- Changes in routine. If you’re someone who thrives with structure—like work, school, or a set schedule—summer can throw everything off. With kids out of school, vacations disrupting normal rhythms, or longer daylight hours, your normal coping habits might be harder to maintain.
- Grief or loneliness. Summer may bring back memories of people you’ve lost or times you felt happier. Watching others enjoy life while you’re grieving or feeling disconnected can deepen your sadness.
Ways to Cope with Summer’s Pressure
If summer has you feeling out of step with the world, there are things you can do to care for yourself and create a sense of ease, even in the middle of the noise. Here are some tips to help you stay grounded and true to yourself:
- Set boundaries without guilt. You are allowed to say no. If attending a family reunion, cookout, or crowded festival sounds like too much, it’s okay to decline. Your peace is worth protecting.
- Create your own kind of summer. Forget what everyone else is doing. What does your ideal summer day look like? Maybe it’s reading in the shade, going for a quiet walk, or spending time with one trusted friend. Define summer on your own terms—there’s no one right way to experience it.
- Limit social media. Seeing highlight reels of other people’s lives can trigger feelings of inadequacy. Consider taking a break or curating your feed so it includes accounts that uplift and support your mental health.
- Stick to a routine. Even when schedules change, having a morning or evening routine can help you feel more in control. Simple habits like waking up at the same time, making your bed, or going for a walk can bring structure and calm to your day.
- Give yourself permission to rest. Just because the world is moving faster doesn’t mean you have to keep pace. If your body and mind are asking for rest, listen. Rest is not laziness. It’s part of healing.
- Connect in ways that feel safe. You don’t have to isolate yourself completely. If big events are too much, consider low-pressure ways to stay connected—like a quiet coffee date, texting a friend, or joining a support group.
- Practice mindfulness and grounding. Summer’s sensory experiences—sunlight, water, fresh air—can actually be helpful tools if you let them ground you. Try mindful breathing outside, dipping your feet in cool water, or using an app such as Calm to get started.
- Talk about it. If you’re feeling overwhelmed by the pressure to be happy, talk to someone you trust. Whether it’s a therapist, a support group, or a loved one, voicing your struggles can lift some of the weight.
We’re Here for You
If you’re feeling overwhelmed this summer and don’t know where to turn, reach out to Peak Behavioral Health in Santa Teresa, New Mexico. Our compassionate team provides outpatient and inpatient care designed to meet you where you are—with no expectations and no judgment. Please contact us today to learn more.
