When Summer Doesn’t Feel Happy:

Understanding Summertime SAD in Children and Teens

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The long awaited days filled with the bright sun and endless time we all swore would solve all our issues are finally here, but why are our issues still here too?

We have all heard of seasonal depression, the time of year where the days are long, dark, and gloomy, but what about that feeling that arises with summertime sun? Summer is notoriously known for the fun, freedom, and happiness that comes along with it, but sometimes it's the opposite. 

The Cleveland Clinic explains this as “Summer Time Sadness," a form of seasonal affective disorder (SAD). SAD is commonly seen during the winter months due to lack of sunshine and cold temperatures, but SAD is also seen during the summer months. For children and adolescents it's likely due to the change in structured schedules and the pressure to be happy. For teenagers, social media is filled with people going out with their friends every day, exploring new places, and simply being happy. The pressure to enjoy every second of the summer can lead to increased anxiety and loneliness. 

For some children and teens, the majority of their social life consists of school. 

So when that is over, so are their friendships. A lot of adolescents find it difficult to maintain friendships throughout the summer. It is important to stay connected and build a schedule for yourself to avoid feelings of isolation; this is where social media can be used as a tool.

The easiest way to avoid feeling lonely is to join clubs,  and to reach out to friends and family. Or maybe this summer it's time to make new connections. Making new friends can be scary, but it is as simple as saying hello or smiling at a stranger, who knows, maybe it could be your future best friend.

The summer season is not just sunshine and rainbows, and staying mentally well can be difficult for many individuals. Dr. Konstantin Lukin writes in an article explaining Ways to Stay Mentally Fit During the Summer Months, “The season impacts your psychological well-being. Extended daylight hours can disrupt your circadian rhythm, leading to sleep disturbances that affect mood regulation. Social expectations around summer activities can create pressure and FOMO (fear of missing out), while heat and humidity may increase irritability and stress hormones.

For individuals already managing anxiety, depression, or other mental health conditions, these seasonal changes can be particularly challenging.” Meaning that sometimes, the summer sun isn't as fun as advertised to be. However, summer time can be extremely beneficial if harnessed right. Dr. Konstantin Lukin explains that Sunlight exposure helps regulate serotonin production and vitamin D synthesis, both crucial for mood stability.  Studies show that morning light exposure helps regulate circadian rhythms and can be particularly beneficial for individuals with seasonal affective disorder or depression. 

Getting some sunshine doesn't have to mean spending hours upon hours basking in the heat.

It can be as simple as opening your curtains, taking a walk, eating meals or snacks outside, or even driving with your sunroof open. Another easy way to brighten up your days is exercising.

Exercise is one of the most beneficial ways to naturally treat symptoms for anxiety and depression, just 20-30 minutes can significantly reduce these symptoms. Moderate exercise can consist of walks, bike rides, swimming, yoga, or even simply stretching. 

Fueling your body is the most important step to enjoying the summer. With a lack of schedule and increased heat, poor nutrition and dehydration can sneak up quickly. Studies show that poor nutrition and dehydration have a direct impact on the way your brain functions.  Harvard Medical school explains that, “What you eat directly affects the structure and function of your brain and, ultimately, your mood.” The best way to avoid dehydration is to drink water throughout the day, carry a water bottle with you, and subconsciously you'll finish a whole bottle before you even realize. In fact, many fruits are made of almost entirely water, such as watermelon, cucumbers, and tomatoes. 

As important as it is to drink water, it is even more important to ensure you are eating well balanced nutritious meals.  The USDA’s five food components to a healthy meal include; Protein, Grains, Fruits and Vegetables, and Dairy. Summer time is a great time to try new recipes, new foods, and new restaurants. Give your body what it needs to make you happy. 

It is important to remember that while the sun is wonderful, it is not a magical cure; take the opportunity to better  yourself one day at a time. Summer doesn’t have to be picture perfect, and not every day will be a great one, but that doesn't mean that tomorrow won’t be. Find joy in the little things. Take advantage of the sun and simply have fun. So, what are you going to do to brighten your day?

Author: Chloe Orndorf