The Pressure to Be Happy in Summer: Unpacking Seasonal Expectations
Summer is often associated with sunshine, smiles, and seasonal fun. However, in the same way we recognize the winter holidays aren’t always “holly and jolly,” we recognize that we’re still susceptible to experiencing symptoms of depression, anxiety, or other mental health and wellness conditions when it’s warm and bright outside. The pressure to be happy in summer tends to build with the end of the school year, promise of vacations or poolside activities, and an opportunity to reprieve from some of the demands that don’t carry over from the other three seasons. So… what if we’re unable to meet our seasonal expectations?
1. Redefine what joy looks like for you in this season :
Joy doesn’t have to look like those pool parties and perfect vacations. It might mean reading under a shady tree, taking a solo walk in the morning light, or watching your favorite comfort show, free from the demands of your schedule outside of summer. Give yourself permission to enjoy what you enjoy, free from explanation or comparison.
2. Practice “gentle socializing” :
If large gatherings feel overwhelming, there is no mandate to force yourself through them. Create opportunities to try shorter, lower-pressure interactions like a coffee date with one or two close friends or a shared quiet activity with the family, like crafting or walking. Connection doesn’t need to be loud or crowded to be meaningful, and sometimes the quality of these interactions that has the power to fill our cup lies within the more intimate moments.
3. Create cool, calm routines… or stick with what is already working :
The heat and change in schedules can be destabilizing. Building soothing rituals into your day, like a cool shower in the morning, journaling before bed, or a short meditation with a fan on can help to reestablish a sense of purpose and flow to your day. Consistency creates a sense of safety, and if your routine isn’t drastically impacted by the summer season after all, there is no harm in proceeding as usual!
4. Stay hydrated—emotionally and physically :
Dehydration and heat can worsen mood symptoms. But emotional hydration is important too. Check in with yourself regularly: What needs are you facing? Who can support you? Do you need a pause, a breath, or a boundary? Life may move at a different pace in the summer, but we are human beings 12 months a year.
5. Limit social media if it fuels comparison :
Scrolling through an endless barrage of summer highlight reels can intensify feelings of FOMO or inadequacy. Consider muting certain accounts or taking a break from social media altogether. If scrolling is a soothing activity for you, perhaps try filling your feed with affirming, grounding content instead of the influencers best attempts to sell you their ideal summer lifestyles or your well-meaning friends posts that make you feel like you’re not experiencing summer “adequately/correctly.”
6. Make space for rest—even when it feels unproductive :
Summer often comes with pressure to “make the most of it” but at Hope and Healing, we like to remind our community members that rest is not a waste of time. If your body and mind are asking for stillness, that’s valid. Listening to yourself is a powerful form of healing, and if we aren’t resting we aren’t restoring the energy needed to optimize future tasks and activities.
7. Seek professional support if needed :
This may come as a surprise to some of our community members, but therapy doesn't take a summer break. If you're finding it hard to cope, reaching out to a mental health professional can help you feel less alone and more equipped to manage. You don’t need to wait for a crisis to ask for help, and you don’t need to include therapy to the list of things you shelf until the leaves start to fall again. If you’re already in therapy, stick with your scheduled appointments or make only the adjustments needed to accommodate specific plans.
It’s okay if summer doesn’t feel like a vacation right now. You are allowed to feel how you feel, even when the world is telling you to “lighten up.” True wellness includes honoring your truth, not forcing a smile to match the season.
If you’re looking for support this summer, our team is here to help you navigate it all, with compassion and care. Reach out to Hope and Healing by submitting your information in our contact form, or call 301-690-8404 x 0.