When we hear the term “seasonal affective disorder” (better known as SAD), we often conjure up memories of the winter with its long, dark days and blistering cold. Summer, on the other hand, is supposed to be synonymous with sunny weather, high energy, and carefree days…? While this may be true for some, it’s important to acknowledge that for many people in Calgary, summer is a difficult season.
In fact, “summer depression” is a very real – and frequently misunderstood – struggle that is often just as (negatively) impactful as its winter counterpart, leaving individuals feeling isolated or confused as they grapple with their mental health.
What is Summer Depression?
If you’re finding it difficult to match your mood to the season, or you notice yourself feeling more anxious, fatigued, or withdrawn as temperatures rise — you’re not alone. Research shows that roughly 5% of the population suffers from SAD and, of that group, 10% sufferers experience depressive symptoms during the spring and summer months (better known as summer SAD).
How it Differs from Winter SAD
Unlike winter SAD — which is often characterized by oversleeping and increased appetite — summer depression can bring trouble sleeping (insomnia), reduced appetite, increased restlessness and agitation, and even symptoms of anxiety or, in some cases, violent or aggressive behaviour.
What Causes Summer Depression in Calgary?
While Calgary is known for harsh winters, its summer climate comes with its own set of challenges: chinook-fuelled rapid temperature shifts, as well as the extra-long daylight hours (sometimes topping 17 hours in June) that can disrupt normal sleep cycles. Not to mention, the city’s active summer culture and the subsequent influx in social activity can feel overwhelming, especially if you’re prone to anxiety or “summer blues.” To this effect, research indicates that rapid daylight changes may affect our circadian rhythms, making it hard for some to adapt.
Common Symptoms of Summer SAD
If any of the following physical and emotional symptoms resonate with you, know that “summer SAD symptoms” are real, you’re not alone, and there is support and resources available to you:
- Persistent sadness or irritability
- Anxiety, restlessness, and agitation
- Difficulty sleeping or staying asleep
- Loss of appetite and possible weight loss
- Racing thoughts or feeling “on edge”
- Physical symptoms such as headaches or digestive issues
- Increased sensitivity to light and heat (sometimes called sunlight sensitivity)
Coping Strategies for Summer Depression
Addressing mental health in summer in Calgary is not only valid, it’s crucial for year-round well-being. With that in mind, we’ve compiled a list of seven empowering, practical ways to cope with summer SAD, feel better, and reclaim this season in a way that works for you
1) Prioritize Sleep Hygiene
Sleep is a foundation of mental health, and restoring it can make a huge difference in your mood and energy levels. To better combat the effect of Calgary’s extended daylight hours on your body’s natural sleep-wake rhythm, try implementing the following practices:
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- Use blackout curtains to block out light and create a darker sleep environment.
- Avoid screens at least an hour before bed, as blue light can disrupt melatonin production.
- Try to limit bright lights in the house an hour before bed, or opt for red lights (or comparable mood lighting to help you wind down)
- Establish a calming bedtime routine (like reading, journaling, or light stretching) to help signal to your brain that it’s time to wind down.
- If needed, consider using white noise or a sleep mask to block out disruptions.
2) Embrace Routine
Summer often brings a lack of structure — which can be especially challenging for people experiencing depression or anxiety.
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- Stick to consistent wake-up and bedtimes, even on weekends.
- Schedule regular mealtimes, daily walks, or personal check-ins to anchor your day.
- Consider limiting spontaneity if it leaves you feeling ungrounded — there’s power in predictability.
A routine offers a sense of control and stability, helping to buffer the emotional ups and downs that can accompany summer depression in Calgary.
3) Stay Cool and Hydrated
Hot temperatures can cause physical discomfort and increase symptoms of irritability, fatigue, and anxiety. Our best tips? Avoid prolonged sun exposure during the peak heat of the day, use fans or AC, take cool showers, keep a refillable water bottle with you and wear light, breathable clothing. Feeling physically comfortable can help calm your nervous system and reduce overwhelm.
4) Don’t Over-Schedule
The pressure to be constantly “on” and social during the summer can feel overwhelming – or at times, entirely suffocating – when you’re not in a good headspace. With this in mind, it’s important to give yourself permission to say no to events that feel draining, and choose quality over quantity when it comes to socializing. In simple terms, prioritize spending time with people who uplift you, and make sure to balance it out with quiet time for yourself refilling your own cup.Boundaries are not selfish — they’re an act of self-preservation, especially when your mental health is fragile.
5) Focus on a Balanced Diet
Depression can disrupt appetite, but staying nourished is important for both your body and mind. Aim for small, frequent meals if large meals feel overwhelming, prioritizing protein, whole grains, fruits, and vegetables to help regulate blood sugar and mood. If sunlight sensitivity or social discomfort keeps you indoors, consider a vitamin D supplement (consult your doctor first).
6) Seek Out Supportive Company
Isolation often intensifies summer depression, especially when it feels like everyone else is thriving. If you’re struggling, make a point to reach out to friends or family who make you feel safe and heard, or consider joining a local support group (either in-person or online) for others who experience SAD. Do not shy away from talking openly (if you feel comfortable) about how you’re feeling — vulnerability can invite deeper connection and, in turn, bring immense relief.
7) Consider Professional Help
If your symptoms persist, or if you’re struggling to cope on your own, one-on-one therapy can offer clarity and support. Therapy may include CBT (Cognitive Behavioural Therapy), light therapy, or mindfulness-based practices. Don’t wait until things feel unbearable — reaching out early is a sign of strength, and helps mitigate unnecessary discomfort and suffering.
When to Seek Professional Help
If summer SAD symptoms start to impact your relationships, work, or self-care, it may be time to seek professional support. Therapy can offer tools to manage symptoms, while community resources and events — often highlighted in local organizations — ensure you won’t have to navigate this alone.
How Your Counselling Can Help
At Your Counselling, we know that struggling with mood in the summer can feel isolating, especially in a city where outdoor fun is celebrated. Our Calgary counselling for depression includes evidence-based treatments, flexible scheduling, and a compassionate, local team — so you get support that’s both expert and personal. Whether it’s tackling sleep difficulties, adjusting to the city’s unique climate, or simply needing a safe space to talk, we’re here for you. Book a free consultation today and take your first step toward healing.