The Summer Scaries: 7 Tips for Addressing Anxiety and Depression in Summer

Ever hear of the Sunday scaries—that creeping sense of dread that comes over you on Sunday night, as school or work looms closer? For young adults preparing for college or the workplace, summer can feel like an anxious Sunday night times 100. The “summer scaries” can be triggered by high expectations for the future, worry about finding the right job, or anxiety about starting college or grad school.  

In addition, the season can bring on what’s known as “summer sadness.” Loneliness, lack of structure, and FOMO (fear of missing out) can all contribute to summer depression or summer anxiety. And warmer weather may also play a role: Research shows that higher temperatures are linked to higher rates of depression and suicide. 

Read on to learn more about the summer scaries and how young adults can cope with depression and anxiety in summer.

What You’ll Learn

• What triggers the “summer scaries”?
• What are the causes of summer sadness?
• How can young adults ward off summer blues or end-of-summer blues?
• When should you seek help for summer depression?

What Are the Summer Scaries?

Young adults are at a stage of life when they are shaping an identity, honing their skills, and developing self-worth and self-confidence. They often feel intense pressure to do well—in school or in the workplace—and to live up to their own or their family’s expectations. Moreover, many young people have an extreme fear of failure. They believe that their success, or lack of it, says something fundamental about who they are and what their future will look like. 

Additionally, young adults on the verge of starting college or looking for a job may feel uncertainty about what’s to come, as well as fear that they don’t have the capacity to deal with it. Understandably, this trepidation can create feelings of worry, anxiety, and sadness. They’re scared, excited, and still don’t feel like adults. That’s the summer scaries.

Causes of Summer Depression

Worrying about the future isn’t the only cause of summer sadness. There are lots of other reasons why young people may experience symptoms of depression and anxiety in summer. Here are a few of the most common.

Post-College Depression

Graduating from college is supposed to be a joyful milestone. But the achievement can feel like a letdown if reality doesn’t deliver a dream job, graduate school admission, or independence from family. Moreover, today’s college graduates face economic, societal, and environmental factors that leave them feeling helpless and hopeless, leading to the form of summer sadness known as post-college depression. 

Loneliness and FOMO

Feelings of isolation, loneliness, and FOMO can be extremely distressing for young adults. They might be in a new city far from home. Or maybe they’ve stayed in the same place, but all their high school friends have moved away. They could be living at home with family between college semesters or after graduating from high school—putting a crimp in their social lives. And social media is a constant reminder of all the fun their peers are having that they’re not. 

Lack of Structure

By the time they graduate from high school or college, most young adults have spent the vast majority of their life enrolled in school. And one thing school provides (or did before the pandemic) is a dependable, consistent schedule. Without the rhythm of semesters, classes, studying, and even tests, some young adults can feel a sense of loss and aimlessness, contributing to summer depression. 

Poor Sleep Quality

If they don’t have to get up early for work or school in summer, young people may be up till the wee hours scrolling on their phones. Or they may have trouble sleeping due to summer heat. The resulting sleep deprivation and disturbed sleep patterns increase the risk of summertime sadness. And, as the body tries to compensate for insufficient sleep, levels of cortisol (the stress hormone) levels go up, which can create feelings of anxiety.

Increased Substance Use

Another cause of summer anxiety is increased drug use during this season. Young adult drug use goes up in summer due to late nights, parties and festivals, and more free time while school is out. And using substances increases anxiety in a variety of ways. For one, anxiety is a side effect of many drugs, including alcohol, marijuana, stimulants, hallucinogens, and inhalants. In fact, substance use can lead to a condition known as substance-induced anxiety disorder. In other cases, young adult drug and alcohol use leads to risky behavior and poor decisions. Hence, the consequences of substance use can create anxiety and stress for young people.

Summer SAD (Seasonal Affective Disorder)

While it’s less common than winter depression, summer seasonal affective disorder (summer SAD) comes on in the spring and summer months and lasts until fall. SAD in winter, or the winter blues, is caused by the effect of decreased light on our circadian rhythm. But researchers attribute seasonal depression in the summer to heat, bright light, humidity, and pollen, according to an article in the Washington Post. All these factors can cause discomfort and distress, and allergic reactions caused by pollen may also be linked to depression. Symptoms of summer seasonal affective disorder include poor appetite and reduced sleep quality. 

Body Image Issues

As temps go up and shorts, tank tops, and swimsuits come out, young people may experience increased distress around body image—both women and men. And because young people are particularly focused on their appearance, body dissatisfaction can be extremely distressing. In fact, people with body image issues are at higher risk of major depressive disorder and suicidal behavior. 

7 Tips to Beat Summertime Sadness and the Summer Scaries

To overcome summertime sadness, draw on your inner resources as well as the support of others. Here are seven ways to cope with summer depression and anxiety.

Create routine and rhythm

If there’s no longer a schedule imposed on you, create your own. Build a routine that includes things you need to do (looking for work, apartment hunting, or summer college prep) as well as things you love. You might include a regular workout or yoga practice, time for TV or reading, a morning walk or bike ride, or an afternoon coffee break with friends or family. These small moments of stability and continuity can protect you from summer sadness. 

Reframe change as an exciting challenge

Research shows that when we think about stress and change as excitement, we can more easily take it in stride. Studies involving karaoke singing, public speaking, and math performance showed that people who told themselves they were excited rather than stressed felt more confident and competent. Keep the summer scaries at bay by reminding yourself that whatever comes next, you have the tools to handle it—or you can reach out for support to get them.

Practice self-care

Prioritize the three pillars of good mental health. Getting enough nutrition, exercise, and regular sleep are not just “nice to haves.” All three directly impact the neurochemicals that regulate mental health. And they’re particularly important in this season, when summer heat can lead to mood changes and trouble sleeping. Furthermore, given the link between pollen allergies and summer depressive symptoms, it’s important to address allergies with the support of a medical provider. Finally, since young adult substance use increases in summer, consider these tips for drinking less to improve your mental health.

Do your research

Stave off the summer scaries by setting yourself up for success. If you’re going to a new college, familiarize yourself with the campus—by visiting if you can, or studying a campus map. Read through the course catalog and reach out to other new students. If you’re moving to a new city, find cool places to eat and shop. Sign up for a guided hike, a volunteer activity, or a 5K. Ask your social network to connect you with their contacts in the area, and set up a coffee date or two for your first couple of weeks. 

Stay off social media as much as possible

Most young people only post the positive aspects of their lives on social media. So it’s easy to fall into a trap of “upward comparison” that is damaging for self-esteem and can make body image issues worse. Moreover, scrolling through peers’ vacation pics can catalyze financial worries and feelings of deprivation if you’re seeing them lolling by the beach while you’re bussing tables. There are lots of good reasons to limit your time on the apps.

Draw on your support network

Research shows that our relationships and social connections are the most powerful drivers of happiness throughout our lives, including in times of change. So when we’re struggling with the stress of uncertainty and life transitions, it’s essential to draw on these connections for strength and stability. Reach out to loved ones and to new and old friends to ward off summer sadness. You might also consider attending support groups for coping with summer SAD or other mental health disorders.

Seek help from a mental health professional

A trained and licensed therapist or accredited treatment program can help you move through summer scaries and into an exciting and fulfilling future. Treatment can help you build healthy coping strategies for dealing with summertime depression, summer anxiety, or mental health issues that you experience throughout the year. Here are five of the most powerful tools young adults gain in therapy.  

Treatment for Depression and Anxiety in Summer and Year Round

At Newport Institute, we recognize that the stressors and uncertainty of young adulthood can trigger or exacerbate mental health disorders like PTSD, anxiety, and depression. Our clinical model focuses on supporting young adults to understand the root of their difficulties, heal past trauma, and strengthen their resilience. Young adults in our programs gain self-knowledge and life skills, while forming strong and caring relationships. 

Our residential treatment programs guide young people to navigate change more easily and find a sense of purpose, belonging, and hope for the future. Contact us today to find out more about our specialized programming for young adults.

Frequently Asked Questions