Embracing Summer: A Clinical Social Worker’s Guide to Mental Wellness

As a clinical social worker, I’ve seen how the change of seasons can deeply affect our mental and

emotional well-being. While many people look forward to summer as a time of rest, fun, and sunshine, this season can also bring unique stressors, especially for those already managing anxiety, depression, or other mental health challenges.

Here are a few key insights I often share with my clients to support mental wellness during the summer months:

1. The Pressure to Feel “Happy”

There’s an unspoken expectation that summer is supposed to be joyful and carefree. But not everyone feels that way. If you’re not feeling your best, that’s okay. Comparing yourself to others’ highlight reels on social media can deepen feelings of isolation. Give yourself permission to experience the season in your own way—without judgment.

Try this: Reflect on what brings you peace or joy during this time. Is it a morning walk before it gets hot? Reading in the shade? A phone call with a friend? Small, consistent joys can help stabilize our moods.

2. Routine Disruptions Can Be Triggering

Many people thrive on structure, and summer often disrupts that—kids are out of school, work schedules shift, vacations are planned. For some, this lack of routine can be unsettling.

Tip: Maintain some form of daily structure. It doesn’t have to be rigid—just enough to create a sense of predictability. Wake up around the same time each day, keep meals regular, and prioritize consistent sleep.

3. Sunlight Can Help—But Don’t Overdo It

Sunlight can boost serotonin and vitamin D levels, which are linked to improved mood. But too much sun or heat can also lead to dehydration, irritability, and fatigue.

Tip: Aim for at least 15–30 minutes of sunlight each day, especially in the morning. Pair this with movement—like a walk or stretching outdoors—for a natural mood boost.

4. Social Overload Is Real

Summer events, BBQs, and holidays can be wonderful—but they can also overwhelm those who are more introverted or who struggle with social anxiety.

Reminder: You don’t have to say yes to every invitation. Choose the gatherings that feel supportive and energizing. Saying “no” is a valid form of self-care.

5. Check In With Your Emotions

Just because the weather is warmer doesn’t mean emotional struggles disappear. In fact, summer can amplify feelings of loneliness or grief, especially if you're reminded of past losses or difficult experiences.

Practice: Set aside time each week to check in with yourself. Journaling, therapy, or even a quiet walk can help you process your thoughts and emotions.

6. Stay Connected to Your Support System

With people traveling and busy, it’s easy to lose touch during the summer. But staying connected—whether through therapy, support groups, or trusted friends—is essential.

If you find yourself struggling more than usual, it’s okay to reach out for help. Therapy isn’t just for crisis—it’s a tool for growth and maintenance, too.

In Closing

Mental wellness during summer looks different for everyone. As a social worker, I encourage you to take an intentional approach to this season. You don’t need to pack your calendar full or chase endless “summer fun.” Instead, tune in to your needs, embrace what feels right, and remember that taking care of your mental health is one of the most powerful things you can do—any time of year.

Take care of yourself. You’re worth it.