Anxiety & Summer: When the Season of Fun Feels Overwhelming
For many, summer is a time of sunshine, vacations, and carefree days. But if you struggle with anxiety, the season of fun can sometimes feel more overwhelming than relaxing. Why? Between social pressures, schedule disruptions, and the unpredictability of summer plans, this time of year can present unique challenges.
Let’s explore why summer can trigger anxiety and how you can navigate the season with more ease and self-compassion:
1. Disruptions to Routine
During the school year or regular work schedules, routines provide structure and predictability—two things that can help regulate anxiety. But summer often brings schedule changes, whether it's time off from work, kids being home from school, or shifting social calendars. Without the usual structure and expectations, anxiety can creep in, making it difficult to feel grounded.
What You Can Do: Try creating a gentle and supportive summer routine. There don’t need to be hard and fast rules, which could increase undue stress. Some ideas include, but aren’t limited to: More regular wake-up and bedtime schedules, generating creative ideas for meals to avoid being put on the spot when you get hungry, and carving out time for self-care activities like journaling, movement, or meditation.
2. Increased Social Expectations
Summer often comes with an influx of invitations—vacations, weddings, pool parties, and barbecues. While socializing can be fulfilling, it can also feel exhausting, especially for those with social anxiety or introverted tendencies.
What You Can Do: Give yourself permission to say no! You don’t have to attend every event. Choose the ones that align with your energy and values, and set boundaries that help you feel comfortable, like leaving early or bringing a trusted friend.
3. Body Image Pressures
With warmer weather comes more revealing clothing and an increased focus on body image. Messages about “summer bodies” in media and social conversations can heighten body-related anxieties, making it difficult to enjoy seasonal activities like swimming or wearing shorts.
What You Can Do: Practice self-compassion and remind yourself that all bodies are summer bodies. Surround yourself with body-positive or body-neutral content and seek out activities that make you feel good rather than focusing on how you look.
4. Travel & Change in Environment
Whether it’s a family vacation or a weekend getaway, travel can be both exciting and stressful. Unfamiliar places, disrupted sleep, recovery challenges, and the pressure to “have fun” can create feelings of unease.
What You Can Do: Plan ahead by bringing comfort items, maintaining grounding practices, and allowing downtime in your itinerary. It’s okay if your trip doesn’t go perfectly—what matters is taking care of yourself along the way.
5. The Pressure to ‘Make the Most of It’
Summer often comes with an expectation to seize every opportunity—go on adventures, attend every gathering, and make picture-perfect memories. This pressure can make it hard to relax and actually enjoy the moment.
What You Can Do: Let go of the pressure to make every summer day spectacular. Embrace small joys, whether it’s reading a book in the shade, savoring an iced coffee, or taking a slow evening walk. Fun doesn’t have to be extravagant to be meaningful.
How Autonomy Therapy can help
If summer tends to make your anxiety spike for any of the aforementioned reasons, know that you’re not alone. It’s okay to move through the season at your own pace and honor your needs. And if your anxiety feels unmanageable, seeking support from a therapist can help you navigate these challenges with greater ease.
If you’d like to explore anxiety reduction strategies tailored to your unique experiences, our therapists are here to support you! Schedule a free consultation call with a member of our team and take the first step toward a more supported summer.
