Combat Loneliness During the Summer Months with These Tips
Jake Newby
| 6 min read
Jake Newby is a brand journalist for Blue Cross Blue...
Key Takeaways
- One factor driving feelings of summer loneliness is a lack of structure. Routines like work, school and regular activities create natural social interactions during the colder months.
- The term “sunshine guilt” – which is not a medical condition – was coined to describe the pressure we sometimes feel to be happy, social and active when the weather is nice.
- Some tips to avoiding summertime loneliness include creating your own structure, getting outside on your own terms and taking steps to limit social comparison.
Between the warm weather, longer days, backyard barbecues and family getaways, summer is supposed to feel easy. But it can quietly become one of the loneliest times of the year for some people.
The perception around “summer fun” can make you feel like you’re doing something wrong by staying inside while the weather is nice. But this feeling isn’t unique to you, and there are measures you can take to combat it.
Why summer loneliness is more common than you think
We tend to associate winter with feelings of seasonal depression, but summer can take a toll on mental health, too. A Forbes survey found that 48% of U.S. adults report experiencing negative mental health symptoms during the summer months, including anxiety, stress and depression.
When people experience depressive symptoms during the spring and summer months, it’s known as summer-pattern seasonal affective disorder (SAD) or summer depression, according to the National Institute of Mental Health. It is less common than SAD in the winter, with about 1% of Americans experiencing summer-pattern SAD, according to the Forbes survey. This can include insomnia, as well as feelings of irritability and anxiety.
But not everyone who feels sad or lonely in the summer is at risk of a SAD diagnosis. The term “sunshine guilt” – which is not a medical condition – was coined to describe the pressure we sometimes feel to be happy, social and active when the weather is nice.
When your reality doesn’t match that expectation, it can lead to feelings of isolation or inadequacy. Feelings of sunshine guilt may arise when we feel obligated to be outside on a nice day and develop a “fear of missing out,” known as “FOMO” for short.
What causes summertime loneliness?
One factor driving feelings of summer loneliness is a lack of structure. During the school year or colder months, routines like work, school and regular activities create natural social interactions. In the summer, those built-in touchpoints can disappear or become less frequent as school is out and people travel.
Research shows that without consistent social environments, people may feel disconnected or left out, especially if friends and family are traveling or busy.
We also may tend to compare ourselves socially to others during the summer, a highly visible time of year. We see vacations, parties and outings unfold on our social media feeds, which can intensify feelings of FOMO.
How common is loneliness overall?
Loneliness itself is a widespread issue. In a 2023 U.S. Surgeon General advisory, loneliness was said to be as dangerous as smoking 15 cigarettes a day. According to research, prolonged loneliness even increases the risk of premature death by 26%. Studies show loneliness affects people across the lifespan and is associated with serious health consequences, from depression to increased mortality risk.
Certain groups may feel loneliness more acutely in the summer. Teens without school structure, adults who live alone and anyone going through a life transition may be affected. Even in a season filled with activity, it’s very possible to feel disconnected.
6 ways to combat summer loneliness
Taking small, intentional steps can go a long way in making you feel happier and more connected during the summer. Here are some ideas.
Create your own structure
If your schedule opens up in the summer, fill it with purpose. Set weekly plans like a standing coffee date, a workout class or an evening walk. Routine and structure can make you feel happier and reduce stress, according to WebMD.
Rethink “social”
You don’t have to sit around a campfire or visit a big music festival with half a dozen people to feel connection. One-on-one time with close friends or family members through phone or video calls or brief interactions can ease feelings of loneliness and boost mood.
Get outside on your own terms
Don’t let sunshine guilt dictate how you spend your time. Even if the long, sunny days and hot summer weather contribute to your negative feelings, your mental health will get a boost from fresh air and sunlight. Consider mixing in solo park visits, short walks and trips to your favorite ice cream parlor.
Take steps to limit social comparison
If scrolling makes you feel worse, take a break. Remember that what you see online is curated and not a full depiction of others’ lives. You can try incorporating regular breaks from your devices to combat this issue, whether it’s no smartphone use for one day a week, on evenings after 5 p.m. or a complete weeklong break from social media. Try exploring the settings on your phone to turn off notifications for apps you want a break from and block access to apps after a certain amount of time.
Try new things
Since we generally have more free time in the summer – or at least have more daylight to take advantage of – it’s a great time to experiment. Sign up to volunteer, join a run club or take classes for baking, painting or other potential hobbies, including those that involve making new friends that share common ideals. Shared activities naturally create opportunities to meet people.
Check in with yourself
Try stepping back and appreciating your own company; being alone doesn’t have to mean lonely. If you are struggling with loneliness and your mental health, know that SAD is highly treatable. Seeking help from a mental health professional can provide deeper insight and support. Blue Cross Blue Shield of Michigan and Blue Care Network can help members find an in-network mental health professional by calling behavioral health access lines listed below:
PPO: Behavioral Health Access Line | 1-800-762-2382
A free and confidential resource that’s just a call away when you need immediate support. Behavioral health professionals answer, 24/7.
HMO: Behavioral Health Access Line | 1-800-482-5982
Connect with a behavioral health clinician if you need help finding a mental health or substance use provider. Behavioral health clinicians are available for routine assistance from 8 a.m. to 5 p.m., Monday through Friday. For urgent concerns after hours, clinicians are also available 24 hours a day, seven days a week.
You can also click here to learn more about Blue Cross’ behavioral health crisis services and find Michigan-based crisis care near you by scanning the QR code at this link.
Additionally, daily lifestyle adjustments can also go a long way in boosting your mental health. Consistently eating healthy, exercising, staying hydrated, prioritizing sleep, staying connected with loved ones and practicing positive self-talk are great places to start.
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Photo credit: Getty Images
