Summer and Mental Health: How the Season Affects Our Mood, featuring 5 practical ways to support your mental health during the summer months
Summer often brings sunshine, long evenings, and beautiful sunsets, but it can also throw our mental health off balance in surprising ways. More exposure to sunlight helps the brain release serotonin, the “feel good” chemical linked to mood regulation. That’s why many of us feel happier and more energetic on bright summer days. The longer, warmer days also encourage more physical activity (whether it’s walking, swimming, or simply spending more time with friends). These activities naturally boost endorphins and help reduce stress. In addition, the abundance of natural daylight helps reset our internal body clocks, often leading to better sleep. That said, when temperatures soar at night, sleep can easily be disrupted, leading to fatigue and irritability.
Spending time in nature, whether it’s a leafy park, woods, or a beachside stroll, has been shown to reduce stress, calm the mind and sharpen attention. Green and blue spaces can offer a mental reset that’s especially valuable in our busy lives.
However, summer can also bring challenges for mental wellbeing. Extreme heat is known to increase irritability, aggression, fatigue, and anxiety. Some studies even show a rise in mental health-related visits during heatwaves. There’s also a lesser-known form of seasonal affective disorder (SAD) that occurs in the summer. Though less common than the winter version, around 1% of people experience summer depression, often triggered by heat, humidity, sleep disruption, and the pressure to be socially active.
In A User’s Manual for the Human Body: How Traditional Chinese Medicine helps the body heal itself, author Alex Wu emphasises the importance of balancing Qi (energy flow) and blood, especially in summer, when the body faces more external “heat.” He suggests practices such as proper hydration, light exercise, and adequate rest to help the body stay balanced. These gentle self-care routines are designed to help offset the intensity of the season and promote internal harmony.
Here are five practical ways to support your mental health during the summer months:
- Stay cool and hydrated: Drink plenty of water, wear light, breathable fabrics, and use fans or stay in shaded areas to reduce heat-related stress.
- Time your outdoor activities: Plan walks or exercise in the early morning or evening when temperatures are lower, and take breaks in the shade to stay refreshed. If you have a dog, its best to walk them around these times as well when the ground and overall temperature is cooler.
- Keep a summer routine: Stick to consistent wake-up and bedtimes, and aim for daily light exercise to support your circadian rhythm.
- Use cool-down rituals: Cold showers, a splash of cool water on the face, or misting your skin can quickly lower body temperature and relieve tension.
- Prioritise nature time: Daily contact with green or blue spaces, such as gardening, walking in the park, or visiting the coast, can restore focus and lift your mood.
Summer’s warmth brings both benefits and challenges to mental health. By understanding how heat, light and environment affect us (and by following simple, seasonal routines inspired by works like Alex Wu’s), you can make this season not just bearable, but truly nourishing.
