5 Ways to Combat Summer Seasonal Depression

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If you feel sad when the sun is bright and temperatures are hot, you might have the summer version of Seasonal Affective Disorder (SAD). The winter version of SAD often gets more attention, but the summer version is just as important to overcome for your well-being. While other people around you seem happy during long summer days, you might feel irritable, tired, or restless. You might also feel lonely, like you’re the only one not having fun.

The pressure to enjoy summer can feel stressful when you're feeling sad inside amid all the sunlight and heat. But God is with you during every season of the year, and he will help you deal with the summer sadness you’re going through. Here are 5 ways to combat summer seasonal depression. 

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1. Seek cool environments.

In the winter, SAD is often linked to a lack of light. In the summer, it’s often the opposite: too much heat, too much light, and a schedule that feels way too busy. Research shows that high temperatures can increase stress in your body, leading to irritability and “brain fog.” When your body is physically stressed by the summer climate, it becomes hard for you to maintain spiritual focus or emotional stability. The Bible uses heat as a symbol for challenges or pressure, while shade and cool temperatures often symbolize God’s protection and refreshment.

Psalm 121:5-6 features the image of God protecting you from the sun by acting as your shade: “The Lord watches over you – the Lord is your shade at your right hand; the sun will not harm you by day, nor the moon by night.” So, don’t feel guilty about seeking the comfort of cool environments. If the heat is triggering anxiety for you, give yourself permission to retreat. Create a sanctuary in your home – a cool, dim room where you can relax. Just like Jesus, the Good Shepherd, leads his sheep to “quiet waters” (Psalm 23:2), you may need to lead yourself to a quiet, air-conditioned space to lower your physical stress levels. Think of this as a spiritual discipline. By taking care of your body, you’re calming down your nervous system, which clears your mind so you can focus well on God again.

Feel free to change your prayer and meditation habits to whatever works best for you during the summer. For example, if you usually communicate with God while walking outside but the heat makes you irritated or exhausted, move your prayer and meditation time to a comfortable room indoors. God is willing to meet with you anywhere and anytime. Enjoy a cool drink while you’re there, and ask Jesus to give you “living water” to refresh your soul. 

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2. Follow the order of a routine.

Summer has a way of disrupting routines. Vacation trips, different work schedules, children home from school, etc. can all change the regular routines in your life. The sun stays up so late that your sleep cycles can get completely out of order. For someone prone to depression, a loss of routine is like a ship losing its anchor in a storm. The long evening light can trick your brain into staying awake, leading to sleep deprivation, which often fuels depression.

The Bible reminds you that “God is not a God of disorder but of peace” (1 Corinthians 14:33). When the world around you in the summer feels chaotic and the days seem to stretch on forever, you can find peace by leaning into a structured routine. Jesus had a routine of praying early in the morning. Mark 1:35 reports: “Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.” Even if the rest of your day is unpredictable, try to start and end your day by paying attention to God’s presence with you.

Because summer days are long, you might find that your mood dips in the late afternoon, when the sun is harshest. Plan a specific activity you enjoy for that time that you do every single day, like calling a friend or listening to a podcast. That way, you’ll have something positive to focus on during that time. Most importantly, protect your sleep. Getting good quality sleep is important for your physical, mental, and spiritual health. Use dark curtains or window shades to block out sunlight on summer nights, so your brain knows it’s bedtime. Plan your schedule so you go to bed and wake up around the same time every night and day. A routine is a valuable structure to support you and help you experience the peace and strength God wants for you.

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3. Embrace the power of withdrawing for renewal.

Your friends and family may ask you to go out with them to various fun summer events. But Jesus gives you the freedom to do what’s best for you. If you’re stressed by too many summer events, feel free to decline some invitations. Jesus wants you to get the rest you need to be well. Jesus modeled the importance of rest during his earthly life. He often went away from the crowds to be alone and rest.

In Mark 6:31, Jesus invites you to do the same: “Then, because so many people were coming and going that they did not even have a chance to eat, he said to them, ‘Come with me by yourselves to a quiet place and get some rest.’” It’s okay – and sometimes necessary – to say “no.” If a loud, hot outdoor event feels like it will push your mental health over the edge, it’s fine for you to decline. It’s important for you to schedule some time regularly to withdraw from other people to focus on praying for renewal and revival from God.

During these times of withdrawal, you can also enjoy diving deep into the Bible’s encouragement for you. It can be especially helpful to read the Psalms, many of which were written by King David during his own summer seasons of life when he felt sad and overwhelmed. Let the Bible’s words wash over you like cool water and refresh your soul. When you stop trying to keep up with other people’s expectations for your summer, you can design the summer schedule that works best for you and create the space you need in your life for God to renew you.

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4. Look at the sun in a different way.

In the summer, the world around you is bright. If you’re feeling sad, that brightness can feel like an uncomfortable spotlight on your struggles, making you feel like somehow you’re wrong for not being as bright as the weather. However, you can choose to look at all the summer sunlight in a different way. Instead of looking at sunlight as something that reminds you of your sadness, look at it as a physical symbol of God’s healing light.

God says in Malachi 4:2: “But for you who revere my name, the sun of righteousness will rise with healing in its rays. And you will go out and frolic like well-fed calves.” One way for you to change your perspective on the sun is to take wonder walks, where you pay attention to the signs of God’s work around you. Try to take these walks during the cooler parts of the day, either around sunrise in the early morning or around sunset when afternoon transitions to evening. As you walk, let yourself enjoy the colors of the sunrise or sunset and be inspired with awe at God’s creativity. Let sunrises and sunsets remind you that the light of God’s hope is stronger than the darkness of depression.

Every day, keep looking for things that inspire you in the ways Philippians 4:8 describes: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.” While your depression won’t vanish instantly, over time, observing God’s goodness around you will strengthen your soul to endure the summer season.

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5. Find support in relationships.

Depression thrives on the lie that you’re the only one struggling. When you scroll through social media and see photos of friends laughing at the lake, you might experience spiritual warfare, with thoughts coming into your mind that somehow you’re failing at life. If you’re isolated, your depression can grow into despair. The Bible tells you that you were never meant to carry your burdens alone.

Galatians 6:2 encourages you to: “Carry each other’s burdens, and in this way you will fulfill the law of Christ.” So, reach out to a few trusted brothers or sisters in Christ. You don’t have to pretend you’re enjoying the summer. You can simply say that you’re struggling with depression during the summer weather and ask to pray together. You’ll often find that friends will open up to you and share their own struggles after you open up to them. There’s powerful healing in shared vulnerability. If getting out of the house feels too hard, send a text, join an online Bible study, or have a video call. Seeking professional help from a trained counselor or a doctor is important, as well. There’s no shame in therapy and/or medicine. God often uses therapy and medicine to lead people back to well-being.

In conclusion, remember that seasons – both in the year and in your soul – don’t last forever. The burning heat of August will always turn into the cool air of October, because of the natural rhythm God created for the world. So, this summer, hold onto hope by walking close to God. Let God serve as your shade and give you the rest and healing you need!

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