Understanding Summer Sadness in Teens
- Kerry O'Meara
- Jan 10, 2023
- 4 min read
Updated: Jan 25
Understanding Summer Sadness in Teens: What Parents Need to Know
For many teens, summer is a time to kick back, escape the pressures of school, and dive into the freedom of the season. It’s all about overnight camps, staying out late at concerts, and hanging out with friends in local parks. But for some, summer can bring unexpected challenges—and it’s not uncommon for teens to feel sadness during this time.
While we typically think of sadness as something linked to the colder months, summer sadness is a real phenomenon that can affect teens in ways we don’t always expect. Here’s how to understand what’s going on and what you can do to help.
What Is Summer Sadness?
Summer sadness can happen for a few different reasons. First, some teens may be dealing with Seasonal Affective Disorder (SAD), which is most commonly associated with the winter months, but can actually occur in the summer too. Factors like allergies, intense heat, and longer days can contribute to this type of depression.
Typical Symptoms of Summer Depression Include:
Persistent feelings of sadness or low mood
Anxiety or agitation
Loss of appetite and weight loss
Trouble sleeping or insomnia
While we often associate sunshine with a boost in mood, research actually shows that suicide rates tend to peak in mid-spring. If your teen is experiencing any of these symptoms, it’s important to reach out to a family doctor for guidance and support.
Beyond SAD: Other Possible Causes of Summer Blues
For some teens, their sadness may not meet the criteria for full-blown SAD, but it can still signal a deeper struggle. Here are some common triggers for summer sadness that parents should be aware of:
Disrupted Schedules. Teens thrive on routine and structure. When school is in session, there’s a predictable rhythm to their day, which can help reduce stress. But when summer break hits, many teens lose that sense of structure, leading to feelings of overwhelm. Without the regularity of school and extracurriculars, some teens may struggle to find a healthy balance, making the transition feel more like a challenge than a break.
Body Image Issues. With warmer weather comes less clothing to hide under, and for many teens, this can heighten self-consciousness and body image concerns. In today’s digital world, social media amplifies these insecurities, with unrealistic beauty standards everywhere. These feelings can lead to poor mental health and, unfortunately, a distorted sense of self-worth.
Loss of Social Support. Friendships are crucial for teen development. If your teen struggles to maintain close relationships outside of school, summer break can feel isolating. Research shows that social support is key to protecting teens from anxiety and depression. When your teen feels disconnected or lacks their usual social circle, it can lead to feelings of loneliness and even confusion about their identity.
Pandemic-Related Stress. While many of us feel like the worst of the pandemic is behind us, it’s important to recognize that some teens are still coping with lingering effects. Social anxiety, isolation, and depression might be more pronounced now, and teens may feel reluctant to engage in the world around them. Adolescence is a sensitive time for emotional and social development, and the disruptions caused by the pandemic may have lasting impacts.
Negative Associations with Summer. For some teens, the summer months are tied to past negative experiences. Maybe it’s a painful breakup, a difficult family situation, or a particularly hard summer when they struggled with depression. These past experiences can make it hard to separate the season from feelings of sadness. Over time, these associations may build, and a once carefree season becomes a reminder of past pain.
How to Help Your Teen Overcome Summer Sadness
While it’s important to recognize and validate your teen’s feelings, there are also practical ways to help them cope and feel supported during the summer months.
1. Encourage Social Engagement Help your teen stay connected with their friends or find new ways to engage socially. Whether it’s going to a local event, meeting up with a friend for coffee, or just spending time outdoors together, having social connections is key to their well-being.
2. Promote Physical Activity
Exercise is one of the best ways to boost mood and energy levels. Encourage your teen to stay active—whether it’s through sports, yoga, or simply going for a walk. Physical activity helps release endorphins, which can lift their spirits and ease anxiety.
3. Keep a Healthy Routine
Maintaining a balanced diet and a regular eating schedule is essential. A consistent sleep routine is just as important. Encourage good sleep hygiene and a steady bedtime to help regulate their mood and energy levels.
4. Reflect on Past Experiences
What worked for your teen last summer? Was there something that helped them feel better during difficult moments? Reflecting on the past can offer valuable insights into what might help this year. Conversely, think about what might have made things worse—such as spending too much time indoors or too much screen time.
5. Seek Professional Support
If your teen’s summer sadness seems to persist or interfere with their daily life, it might be time to talk to a professional. A family doctor or therapist trained in teen mental health can help. Cognitive Behavioral Therapy (CBT) is particularly effective in treating depression and anxiety, offering teens practical tools to manage their emotions and respond differently to seasonal changes.
Supporting Your Teen with Compassion
Above all, it’s essential to remind your teen that it’s okay to have tough days and that their feelings are valid. With your non-judgmental support, they can learn to express their needs in healthy ways. This opens up the space for them to develop coping skills that will serve them long into adulthood, helping them to become more resilient, happier, and mentally healthier individuals.
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