Coping with Summertime Depression: 5 Strategies That Actually Help

Everyone tells you summer is supposed to be the good part. No school, more sleep, time to breathe…

But if you're reading this, summer doesn't feel like that. It feels heavy. Unmotivated. Maybe a little hopeless, and confusing, because the sun is literally outside and you still feel this way.

Here's what I want you to know: summertime depression is real, it makes complete sense, and you're not broken for experiencing it.

I'm Mallory Grimste, LCSW — a licensed therapist who has specialized in teen and young adult mental health since 2014. In my experience, summer is one of the most under-recognized times for depression spikes — especially for teens who lose the structure, routine, and daily social connection that school provides.

LIKE THIS POST? I’D LOVE FOR YOU TO FOLLOW ME ON PINTEREST AND PIN IT FOR LATER!

Here are five strategies that can genuinely help.

1. Get Up and Move Your Body (Even for 20 Minutes)

If you're in bed right now, this one's for you.

Movement sends a signal to your nervous system that something is shifting. It doesn't have to be a workout. It just has to be upright and moving. Walk around your room. Go to the kitchen. Step outside for five minutes.

Try to stay up for at least 20 minutes before going back to bed. That's enough time to create a small mood shift — and sometimes a small shift is all you need to build a little momentum.

This matters especially in summer because there's no alarm, no bus, no reason to get up. When your structure disappears, your body needs extra help activating.

2. Start with Something Small (Like Brushing Your Teeth)

Depression makes everything feel harder than it is. So instead of trying to do all the things, just do one.

Brushing your teeth is genuinely one of the best "starter" tasks — it's quick, it's physical, and it gives you a small win that can carry you into the next thing. When your mouth feels clean, your body feels a little more cared for. And feeling cared for, even slightly, shifts your mood.

You don't have to do it perfectly. You just have to do it.

3. Find a Group to Be Part Of

One of the biggest drivers of summertime depression, especially for teens, is losing the built-in social connection that school provides. You don't have to like school for it to be socially regulating.

Joining a group can replicate that sense of belonging and accountability. That might look like:

• A sports team or fitness class

• An art, pottery, or creative workshop

• A therapy group (yes, I'm partial to these — they work)

• A regular hangout with even one friend, in person or virtually

There's actually a concept sometimes called the "helper's high" — when you show up for others and see the impact you're having, it boosts your mood too. Being part of something where people notice when you're not there matters more than it sounds like it should.

4. Eat Something — Seriously

When you're depressed, eating often feels like the last thing you want to do. But food is fuel, and your brain chemistry is directly impacted by what you eat and whether you eat at all.

This falls under what DBT (Dialectical Behavior Therapy) calls taking care of your emotional vulnerabilities — the basics of physical self-care that affect how regulated your nervous system can be. Sleep, medication (if applicable), nutrition, and movement aren't separate from your mental health. They're part of it.

If you don't know where to start, eat something small. A piece of fruit. A handful of crackers. Something. You can build from there.

If you have a complicated relationship with food, a registered dietitian who understands the mood-food connection can be a helpful addition to your support team.

5. Spend Some Time Visualizing Your Future

Depression often disconnects us from a sense of future. It's hard to feel motivated when you can't quite picture what you're working toward.

Taking even 5–10 minutes to sit with the question "what does a good day look like for me?" can begin to reconnect you with what you actually want. The more you practice it, the clearer the path starts to look. And a clearer path gives you something to take one step toward.

If you want a guided practice for this, I have a visualization exercise made specifically for this: Your Perfect Day visualization.

Watch: Coping with Summertime Depression

Want to hear me walk through these strategies instead? The full video is right here:

When Summertime Depression Feels Like More Than a Slump

These strategies can help, but they're not a replacement for support if you're really struggling.

If you're noticing that your depression is persistent, getting worse, or starting to affect your safety, that's a signal to reach out to a therapist. You don't have to wait until it's a crisis.

If you're in Connecticut or New York and want support from a teen therapist who actually gets it, I'd love to connect.

And if you're already working with a great therapist, or just want more coping skills in your toolkit, Your Calm Code is a DBT-informed self-help program built specifically for overwhelmed teens and young adults who are ready to feel better.

---

Frequently Asked Questions About Summertime Depression

Is summertime depression a real thing?

Yes, though it's less talked about than winter depression. "Seasonal depression" is a general term (not a standalone DSM-5 diagnosis) used to describe when depressive episodes tend to peak at certain times of year. For some people, that's summer— often because of disrupted routine, loss of social structure, or pressure to feel happy when the weather is "good."

Why do I feel more depressed in the summer?

A few common reasons: loss of daily structure, reduced social connection (school is out), pressure to feel happy when everyone else seems to be, and disrupted sleep schedules. For teens especially, losing the built-in rhythm of the school year can be destabilizing.

What can I do to feel better when I'm depressed in summer?

Start small. Get up and move for 20 minutes. Eat something. Reach out to one person. These aren't cure-alls — but they create small shifts that build on each other. If depression is persistent or getting worse, please reach out to a mental health professional.

How is summertime depression different from winter depression?

Winter depression is often linked to reduced sunlight and is more commonly discussed. Summertime depression is more often tied to disrupted routines, social isolation, and for students, the loss of school structure. Both are real and both deserve support.

WANT TO REMEMBER THESE TIPS? DON’T FORGET TO PIN IT!