That familiar queasy feeling returns as the days grow warmer. You’re not imagining it. Summer can bring on anxiety, especially when it means wearing fewer layers, shopping for a swimsuit, or facing more frequent social events. If this resonates with you, know that you’re not alone. Let’s explore the causes of summer anxiety and ways to cope with it.
Common Causes of Summer Anxiety
While we often hear about seasonal affective disorder in the winter, many people also experience anxiety during the summer months. Despite the sunshine and outdoor fun, there are real challenges that can affect mental well-being.
Social Anxiety
Summer is full of invitations to weddings, pool parties, vacations, and barbecues. While these events can be fun, they can also create stress. Concerns about what to wear, how you look, and how you’ll interact socially can lead to avoidance and feelings of isolation.
Body Image Concerns
Warmer weather means more skin-baring clothing, which can be triggering for anyone who feels self-conscious about their appearance. The pressure to have a “summer body” can create ongoing anxiety, especially when comparing yourself to others or to unrealistic social media standards.
Disruption to Routine
Summer often changes our usual structure. Kids are out of school, vacations interrupt schedules, and daily routines are less predictable. This lack of structure can be unsettling, especially for those who rely on routine for emotional stability.
Increased Expectations to Be Happy
There’s a societal expectation that summer is the “happiest time of the year.” When you don’t feel joyful despite the sunny weather, it can create guilt or frustration, worsening your mental health. Feeling like you’re the only one not enjoying summer adds another layer of stress.
Heat and Sleep Disturbances
Hot, humid weather can interfere with sleep, especially if your environment isn’t air-conditioned or you’re sensitive to temperature. Poor sleep contributes to fatigue and can increase feelings of anxiety throughout the day.
How to Cope with Summer Anxiety
Rather than counting down the days until fall, consider taking small steps to manage your anxiety and protect your mental health.
Reframe Social Situations
You’re likely not the only one feeling anxious at that gathering. Look for someone who seems a bit shy or is standing alone and start a conversation. Shifting your focus to someone else can ease your nerves and may even lead to a new friendship.
Take a Break from Social Media
Social media often fuels unrealistic expectations about how you should look or what your summer should resemble. Consider limiting your screen time or removing certain apps altogether. Instead, immerse yourself in hobbies like gardening, DIY projects, reading or anything that would bring you peace and joy.
Practice Breathing Techniques
When you feel anxiety building, try a simple breathing exercise:
- Inhale for four seconds, hold for four seconds, and exhale for four seconds.
- Repeat as needed. Remind yourself that you are capable and resilient.
Embrace Your Surroundings
It’s easy to feel self-conscious in a swimsuit, but chances are, no one is focused on you. Everyone has insecurities. If it helps, wear a comfortable cover-up and turn your attention to the sun on your skin and the calming sound of the waves. Let the moment ground you.
Prioritize Quality Sleep
Sleep is essential to managing stress. Create a soothing sleep environment with soft bedding, a cool room, and low lighting. Avoid screens at least 30 minutes before bed and aim for 7–9 hours of rest each night. A well-rested mind can better cope with daily stressors.
When to Seek Support
If your anxiety persists or feels unmanageable, know that help is available. Many therapists offer virtual appointments, so you can get support from the comfort of your home.
Park Psychological Services provides compassionate, professional care tailored to your needs for patients in New York. Contact us to schedule an appointment today.