When people think about seasonal depression, they often picture gray skies, short days and the heaviness that can come with winter. The phrase “winter blues” is familiar for a reason. Less sunlight, colder weather and more time indoors can affect mood, energy and sleep. But seasonal affective disorder, commonly called SAD, is not limited to winter. For some people, symptoms show up or intensify in the spring and summer.
At WellPower, Colorado’s largest community mental health center, we know mental health is shaped by many parts of daily life, including sleep, routines, relationships, stress, grief, physical comfort and access to care. Summer can bring joy, connection and more time outside. It can also bring heat, disrupted sleep, financial pressure, social comparison and the expectation that everyone should be having fun all the time. If you feel worse when summer arrives, you are not alone and you are not doing anything wrong.
What are the “Summer Sads”?
“Summer Sads” is an informal way to describe seasonal depression that happens during warmer, brighter months. Seasonal affective disorder is a type of depression related to changes in seasons. SAD is more than feeling off for a day or two. It can affect quality of life, functioning and well-being. While most cases begin in late fall or winter, symptoms can also appear in spring or summer.
Steve Fisher, LPC, director of clinical services at WellPower, said summer SAD can feel counterintuitive because many people assume sunshine should make everyone feel better. “For some people in the summer months, some of the characteristics are similar,” Fisher said, referring to common depression symptoms such as lower mood, fatigue, lower energy and changes in sleep.
One key difference is that winter SAD is often associated with oversleeping and overeating, while summer SAD may involve insomnia, poor appetite, weight loss, agitation, restlessness or anxiety.
Heat can also play a major role. If your bedroom is too warm, your sleep may be lighter, shorter or less restful. Less sleep can then affect mood, concentration, patience and resilience the next day.
What signs should people look for?
Summer seasonal depression can look different from person to person. Some people notice clear patterns year after year. Others simply feel like something is off and cannot explain why. Signs may include persistent sadness, irritability, anxiety, low energy, fatigue, trouble sleeping, reduced appetite, difficulty concentrating, brain fog, loss of interest in activities, isolation or feeling disconnected from people and routines that usually matter.
It may also show up as a change in your thoughts. You may catch yourself thinking, “Everyone else is having fun,” “I should be outside more,” “Something is wrong with me” or “I am wasting the summer.” Social media can make those thoughts louder. Summer often comes with a highlight reel of vacations, pool days, concerts and family gatherings. Seeing those moments while you feel exhausted, overheated or isolated can intensify shame and comparison.
Fisher encourages people to pay attention to recurring patterns. If your mood tends to shift with the seasons, do not discount the possibility that summer may be part of that cycle. It can also help to ask yourself whether sleep, heat, hydration, nutrition, medications, grief, stress or major life changes might be affecting how you feel.
Why summer can be hard on mental health
Longer days can be energizing for some people, but they can also disrupt the body’s natural rhythms. Light, sleep and temperature all affect internal cycles that help regulate mood. If you are sleeping less because it stays bright later, your room is too hot or your routine has shifted, your mind and body may have fewer opportunities to recover.
Summer can also disrupt structure. Kids may be out of school. Work schedules may change. Caregiving demands may increase. Vacations and activities can create financial strain. People who are sensitive to heat may avoid outdoor events, which can lead to more isolation. Others may feel pressure to be social when their energy is low.
“There may be emotional layers, too,” said Fisher. “Summer can bring up grief or loss, including memories of someone who died, a relationship that changed, a childhood experience you wish you had or an expectation that did not happen. Recognizing that you may be grieving the loss of a person, experience, hope or dream can be an important step.”
Fisher noted that grief and depression can share symptoms, including sleep changes, isolation, agitation and low mood. A trained therapist can help sort out whether you are experiencing seasonal depression, grief, another mental health concern or several things at once.
What can you do if you are concerned?
Start with curiosity, not judgment. You do not have to diagnose yourself to take your experience seriously. Try tracking your mood for a few weeks. Write down how you feel, how much you slept, what you ate, how much water you drank, whether you moved your body, how much time you spent outside or online and what stressors were present. Patterns can be useful information for you and for a therapist.
Next, look at basic needs. Can you make your sleep environment cooler or darker? Can you shift outdoor time to early morning or evening? Are you drinking enough water and eating regularly, even if your appetite is lower? Can you move your body indoors with stretching, walking in an air-conditioned space or following a short exercise video at home? Small, realistic changes can help stabilize mood and energy.
“It may also help to reframe the ‘shoulds,’” added Fisher. “You do not have to love the heat, beach trips or crowded outdoor events. Instead of asking what summer is supposed to look like, ask what would support your well-being today. Maybe that is a museum, a library, a shaded walk, a quiet evening with a friend or a cool room where you can rest.”
Cognitive behavioral therapy, or CBT, often helps people examine automatic thoughts and check the evidence behind them. If your thought is, “My friends are happier than I am,” you might pause and ask what evidence supports that thought, what evidence does not and what a more balanced thought might be. This does not mean pretending everything is fine. It means giving yourself a fairer, kinder way to interpret what you are experiencing.
Gratitude can also be helpful when comparison takes over. Fisher suggested naming a few things you appreciate before you begin comparing your life to others’. This can help set a different tone for the day and remind your brain that well-being is not built only through big trips, expensive experiences or constant optimization.
When should you reach out for support?
If symptoms last more than a couple of weeks, interfere with daily life or leave you feeling unsafe, it is time to reach out. WellPower’s depression resources emphasize that depression is treatable and support can include therapy, medication management, psychiatry, group services, case management, peer support and whole-person care. You do not need to know exactly what you need before you ask for help.
Therapy can help you understand what may be contributing to your symptoms, build coping skills and identify evidence-based treatment options. For some people, medication may be part of care. A primary care provider, psychiatrist or psychiatric nurse practitioner can help determine whether medication support is appropriate.
If you use social media or AI tools to explore what you are feeling, treat that information as a starting point, not a diagnosis. Talk with a trusted person who knows you and connect with a licensed clinician who can assess your experience in context. Your feelings are real, even if the explanation is complex.
To get started with WellPower services, call (303) 504-7900 or visit wellpower.org/appointment. If you are experiencing a mental health or substance use crisis, call or text 988 for free, immediate support 24/7. In Denver, WellPower operates the 24/7 Walk-In Crisis Center at 4353 E. Colfax Ave., where voluntary services are available to people of all ages, regardless of insurance coverage or ability to pay.
You do not have to wait for fall
If summer feels heavy, there is nothing wrong with you. Seasonal depression can happen when the world expects you to feel bright and energized. Paying attention to your patterns, caring for your body, challenging harsh thoughts and reaching out for support can help you move through the season with more steadiness and compassion.
At WellPower, we believe asking for help early is a sign of care, strength and hope. Whether the Summer Sads are seasonal depression, grief, stress or a mix of many factors, you deserve support that meets you where you are and helps you move toward well-being.
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