7 Steps to Beating Summertime Sadness
Summertime sadness is a very real experience, not just a Lana Del Rey song. Summer is supposed to be carefree, sunny, and full of fun. Or, at least that’s what we see on social media and movies. If summer doesn’t feel joyful, but instead feels lonely, boring, or sad you are not alone. Here are seven steps to help you feel more grounded and connected during the warm months.
- Stop Comparing Your Summer to Everyone Else’s
Scrolling though pictures of beach vacations, concerts, bonfires, and group hangs can make it seem like everyone is having the time of their lives. The reality? People post their highlight reels, not their lonely evenings, family conflicts, fights with their significant other, or how they’re stressing about money.
- Create a Flexible Routine
Summer often disrupts the structure we’re used to during the school year or regular work schedule. While freedom can be nice, too much unstructured time can leave us feeling aimless. Try creating a simple daily routine that includes consistent sleep and wake times, movement, free time, and regular nutrition and hydration. You don’t need to plan every hour, but even a little structure can help reduce stress.
- Get Outside
But don’t pressure yourself. Going outside can positively affect your mood, energy, and sleep, but this can be achieved without spending the entire day out and about. Small moments outside can have a lasting impact on improving your mood. Check out my other blog about the powers of the sun for more ideas on how to incorporate this into your life!
- Stay Connected
Longer days during the summer can feel surprisingly lonely, especially if friends are busy, the kids are out of school, or your routine has changed. Staying connected does not have to be an elaborate gesture but challenge yourself to send a text to someone you haven’t talked to in a while. Schedule a coffee date. Call a family member. Or consider joining a class or a community group. We crave connection, so even small interactions can help combat feelings of isolation.
- Make Space for Difficult Emotions
For some, summer can bring up grief, memories, or feelings that we weren’t expecting. Anniversaries, changes in routine, body image concerns, or seeing others celebrate can stir up difficult emotions. Rather than judging yourself for feeling sad, try asking “what am I needing right now?” “ What would I say to a friend who felt this way?” You don’t have to force yourself to be happy. Emotions are not problems to solve, they are experiences to acknowledge.
- Plan Something to Look Forward To
Planning something exciting does not have to equate to an expensive vacation. Having something on the calendar, even something small, can boost motivation and instill feelings of hope. Anticipation can be good for our mental health. Consider trying a new restaurant. Starting a new book series. Visiting the farmer’s market. Host a game night. Take a day trip. Learn a new skill.
- Reach Out for Support
If your summertime sadness feels persistent, overwhelming, or interfering with your daily life, consider reaching out for support. You don’t have to carry it alone. Therapy can provide a space to process emotions, understand how you’re feeling, and learn coping skills to help combat these feelings. Support is available, and brighter days don’t require constant sunshine.
You don’t have to have the “best summer ever”, a packed social calendar, a tropical vacation, or seemingly endless energy to make this season meaningful. Sometimes healing looks less like fireworks and more like slowing down, creating small moments of joy, and allowing yourself permission to experience summer exactly the way you are. If this season feels heavier than expected, know that you are not the only one and I’m here to chat if you need it.
If you are in need of extra support this season, Andover Family Counseling can help. Please reach out to (316) 247- 3063 or hello@andoverfamilycounseling.com to be connected with a therapist.
-Haley Martin, LMSW, LMAC