Coping with summer anxiety

When the weather warms up and the days get longer, many people expect to feel relaxed or recharged. But that’s not always how it goes. For some people, the summer comes with feeling uneasy, on edge, or overwhelmed.

Why anxiety creeps in during summer

The heat affects your mind & body

High temperatures can make it harder to feel calm. You might notice yourself feeling tired, restless, or easily irritated. Your body has to work harder when it’s hot, and that physical effort can leave you feeling drained and more sensitive to stress.

Recent data from Doctors for the Environment Australia has shown that on very hot days, more people seek emergency care for mental health concerns. Intense heat doesn’t only cause discomfort. It also changes how we sleep, think, and cope.

Warm nights can ruin sleep

If you’ve ever struggled to fall asleep or stay asleep during summer, you know how much it affects your mood the next day. Poor sleep is closely linked to anxiety, and summer often makes it harder to rest properly.

Even one or two nights of broken sleep can make you feel more on edge. When this builds over a few days or weeks, it becomes even harder to feel steady.

Summer can feel socially overwhelming

Holidays, end-of-year events, beach days, and family visits. Summer often comes with a busy calendar, and even things that are meant to be fun can feel like too much when they pile up.

It’s also easy to feel like everyone else is making the most of the season. That kind of comparison can bring a sense of pressure or even guilt, especially if you’re not enjoying it in the same way.

Reminders of past events or climate concerns

For some people, summer brings up memories of hard times. That could be bushfires, heatwaves, or stressful holidays. Even if nothing big is happening right now, your body might still respond with worry or tension.

After the Black Summer bushfires, researchers found many people, especially young adults, felt more anxious, sad, or uncertain about the future. These feelings don’t always fade when the season changes, and they can return when summer rolls around again.

How to cope with summer anxiety

Stay physically comfortable

• Keep cool: Use fans or aircon if you have it, stay in the shade, and wear light, breathable clothes.

• Drink water often: It’s easy to get dehydrated in the heat, and that can affect your mood without you realising it.

• Rest well: Try to keep your bedroom cool, block out light in the evening, and stick to a regular bedtime. A short nap during the day can help too, as long as it doesn’t disrupt your night sleep.

• Move at cooler times: If you like to exercise, do it in the morning or evening when it’s cooler. You’ll still get the benefits without feeling wiped out.

Protect your time and energy

• Slow things down: Summer doesn’t have to be packed with plans. Leave space between activities so you can catch your breath.

• Say no sometimes: It’s okay to skip an invite or take a day off from socialising. If something feels like too much, trust that feeling.

• Hold on to small routines: Even if your schedule changes, try to keep a few familiar habits. That might be making coffee at the same time each morning, walking your dog, or reading before bed.

Find ways to feel calm

• Breathe slowly: If you’re feeling anxious, try a simple breathing pattern: breathe in for four counts, hold for four, out for six. It can help calm your nervous system.

• Let go of the pressure to enjoy everything: You don’t need to love every part of summer. It’s okay to feel a mix of things like feeling tired, grateful, stressed, or relaxed. Being honest with yourself helps more than pretending everything’s fine.

Create small moments of comfort

• Make your space feel cooler and quieter: Use curtains, fans, or even a cool shower to reset when the heat gets too much. Try keeping your home tidy or adding little things that make you feel good, like a candle or a playlist.

• Go outside in nature: Spending time around trees or water can help settle your mind. You don’t have to go far; a local park or even a few minutes in your backyard can help.

• Take short breaks often: If things feel like too much, step away. A five-minute breather in a quiet spot can really help you reset.

Reach out when you need to

• Talk about it: Sharing how you feel with someone you trust can take some of the weight off.

• Notice if the anxiety sticks around: If you’ve been feeling anxious most days for a couple of weeks, or if it’s getting in the way of sleep, work, or relationships, it might be time to get extra help.

• You’re allowed to ask for help: Seeing a therapist or speaking to a GP isn’t just for crisis moments. It’s for whenever life feels harder than usual and you could use a bit of support.