Summertime typically calls to mind memories of family vacations, beach trips, and the freedom you had from school and responsibilities as a child. But for some young people, the warmer months can also come with something more difficult—an increase in stress, unease, and even panic. This experience is sometimes called summer anxiety.

While summer anxiety isn’t a formal diagnosis, it’s been recognized as a mental health concern that’s more common among young people. If you’re noticing changes in your mood, sleep, or energy during the summer and aren’t sure why, you could be experiencing summer anxiety. The good news is that support is available. Columbia Mental Health offers a full suite of psychiatric services to help you manage what you’re feeling and find a path forward.

Signs of summer anxiety

Summer anxiety refers to a rise in anxiety symptoms triggered by seasonal changes. It can occur on its own or worsen a pre-existing generalized anxiety disorder or panic disorder.

Common symptoms of summer anxiety include:

• Trouble falling or staying asleep
• Feeling overstimulated or irritable
• Racing thoughts
• Physical discomfort or panic when overheated
• Avoidance of social gatherings
• Increased restlessness or agitation

These symptoms may overlap with other mental health conditions, but a major differentiator is that summer anxiety is a predictable seasonal pattern. Many people feel their best in fall or winter, only to find themselves inundated by these kinds of symptoms during the warmer, sunnier months.

What causes summer anxiety?

There are often overlapping factors that can lead to summer anxiety. Some of the most common contributors are:

• Lack of structure: For some young adults, breaks from school and more flexible summer schedules can create a “lost” feeling, suddenly unsure of what to do with their time.
• Body image pressures: Beach or pool time may require more revealing clothing, causing feelings of discomfort or self-criticism.
• Financial strain: Expenses related to summer childcare, camps, vacations, or costs associated with cooling your home can heighten stress.
• Heat and humidity: High temperatures can lead to increased heart rate, dehydration, and agitation, contributing to what’s known as heat anxiety.
• Sensory overload: Longer days or louder environments may leave you feeling overstimulated and tired.

Summer can intensify symptoms for those already living with anxiety, attention-deficit/hyperactivity disorder (ADHD), or other mood disorders. Even individuals who typically don’t struggle with mental health issues may find themselves more anxious in summer due to increased heat and the variety of irregular activities.

How summer anxiety differs from general anxiety

Summer anxiety isn’t a separate diagnosis from generalized anxiety. However, it presents in ways that feel distinct. For example, the body’s reaction to heat—faster heartbeat, sweating, dizziness—can mimic the physical symptoms of a panic attack. This overlap may make it harder to tell what’s causing what.

If you find yourself feeling better in fall and worse in summer year after year, seasonal anxiety might be the reason. Connecting with mental health care professionals like those at Columbia Mental Health can help you determine exactly what’s going on and get you the treatment you need to enjoy the season.

Coping strategies for summer anxiety

You don’t need to wait for the weather to change to feel better. With the right support and coping tools, summer can be fun.

Try these strategies to reduce summer anxiety symptoms:

1. Stick to a regular daily routine, even on weekends. Try to get up and go to sleep at the same times each day.
2. Use blackout curtains or eye masks to block out bright sunlight and get the rest you need.
3. Avoid scheduling major commitments during the hottest part of the day and participate in summer evening activities instead.
4. Drink plenty of water so that you’re adequately hydrated and minimize caffeine or alcohol intake.
5. Wear breathable clothing and keep a cold compress nearby. Keep cool snacks or frozen compresses on hand to cool off at home.
6. Overstimulation can lead to irritation with those you love. Practice using noise-canceling headphones or sunglasses to manage these symptoms.
7. Save exercise activities for early morning or evening hours once temperatures have dropped.
8. Try mindfulness apps or guided breathing to calm the nervous system. This can be a helpful activity to participate in both indoors and outdoors in cooler hours.

If you don’t see improvement, professional support may be an essential accompaniment to these strategies.

When to seek help

If your symptoms are persistent, it may be time to talk to a mental health professional. Summer anxiety can affect your quality of life and relationships just as much as any other mental health condition. The first step to enjoying life all year long may be a unique treatment plan that works just for you.

Consider reaching out if you’re experiencing:

• Consistent trouble sleeping or eating
• Panic attacks or increased physical discomfort in the heat
• Overwhelming sadness or hopelessness
• Difficulty meeting daily responsibilities
• Intrusive or racing thoughts

Getting support isn’t a sign of weakness—it’s a step toward clarity, peace, and sustainable well-being.

Treatment for summer anxiety at Columbia Mental Health

At Columbia Mental Health, our experienced therapists and psychiatric providers offer personalized treatment plans that address both immediate symptoms and underlying causes.

We offer:

• Individual therapy tailored to your lifestyle and concerns
• Psychiatric medication management when appropriate
• NeuroStar® TMS and Spravato® for clients with treatment-resistant symptoms
• Telehealth services for convenient access to care from anywhere in Maryland, Virginia, or the Washington D.C. metro area.

Reaching out for help will be one of the best things you’ve ever done for your health. We can help.

Columbia Mental Health is here for you: Schedule your appointment today

Columbia Mental Health is here to help you manage your mental health through all of life’s seasons. Give us a call today at 703.682.8208 to learn more or schedule an appointment.

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.