Summer is supposed to be the season of sunshine, freedom, relaxation, and fun—so why are you so drained? If you feel like you’re running on empty when you thought you’d be carefree, summer burnout might be to blame. It’s a real phenomenon, and it can seriously impact your life and well-being.
Burnout during the summer months isn’t talked about or recognized as much as other types of burnout (like when it’s work-related). Summer burnout is the emotional, physical, and mental exhaustion that occurs when your expectations clash with the reality of your life. It’s tied to the unique pressures and disruptions that come with the season. Here, we’re sharing what causes summer burnout, how to recognize the signs, and practical steps you can take to reclaim your energy and enjoy the warm months of sun and fun.
What Contributes to Summer Burnout?
Summer burnout can be tricky to spot, and it can catch you off guard. It’s a season filled with promises of rest and relaxation, but there are stressors and other factors that make it surprisingly exhausting. If you’re feeling more overwhelmed than uplifted this summer, the following reasons might be to blame.
Disrupted routines
We rely on routine. Most of us do best when our days have structure and predictability. If you’re used to a steady flow of schedules, work, school, family, self-care, and other responsibilities, the lax days of summer can be hard to adjust to. The kids are home from school, you’re planning and going on vacations, the days are longer, and dinners are later. It can leave you feeling off-balance and burned out, and it’s not all in your mind, either. Research shows that disrupting daily routines is linked to increased symptoms of anxiety, depression, and stress.
Work-life balance
On the surface, summer feels like it should be a time to slow down and enjoy life, but for many people, the opposite happens. You might be covering for coworkers on vacation or looking for someone to help you out. You may suddenly find yourself juggling new or shifting deadlines, trying to achieve a proper work-life balance, and having a hard time setting and respecting your boundaries. Any of these can be a major driver of burnout, and they can intensify as the summer months go on.
Social exhaustion
As fun as summer can be, the nonstop social events, like barbeques, weddings, reunions, play dates, pool days, and trips, can leave you feeling more drained than ever. The pressure to say yes to everything in your personal life becomes overwhelming, especially if you’re an introvert or already feeling stretched too thin. You might even start dreading planned activities (even ones you once looked forward to).
“We all have a social battery, and while opportunities to connect with friends and family in the summer can be fun, it can also be depleting with the calendar too packed, which drains your social battery. Even though it is summer, the demands from family and work aren’t magically less, yet the expectations for “summer fun” can increase exhaustion and stress. Make sure to build in time to restore and learn to say no!”
Heat and sleep disruption
The summer heat can affect your quality of sleep and overall mood, and poor sleep makes you more vulnerable to burnout. So, if you’ve felt crankier, more tired, or like your brain fog is worse lately, the hot weather may be a factor. Studies show that heat exposure heightens stress levels and increases irritability. Research done by the American Psychological Association (APA) also found that heat affects cognitive function.
The pressure to be happy or productive
By the time summer rolls around, you’re desperate to make the most of it. After all, it’s time to get out, make memories, and live your best life. This has probably always been the general attitude around summer, but today, social media amplifies it. There’s a constant pressure to live up to the expectations and have “the best summer ever,” which can cultivate a negative relationship between social media and mental health. Scrolling through post after post of once-in-a-lifetime vacations, Pinterest-worthy parties, and endless productivity can leave you feeling like you’ve fallen short.
“While the world has created many opportunities for social media moments to highlight so-called “happy” and “productive” lives, be that around the holidays, birthdays, or summer time fun, it is crucial to remember that what you see in that snapshot moment is not what is going on behind the scenes. Ask yourself, does the pressure to create that “super fun productive” summer align with your values for what you want for yourself and/or your family? What moments do you want to remember and reflect on? What is meaningful to you? When you answer those questions, the pressure can lessen as you listen to yourself and not the outside noise.”
Signs You Might Be Experiencing Summer Burnout
Unfortunately, burnout isn’t always easy to recognize. It can sneak up on you and show up in the subtlest ways. If you experience any of these things, it might be time to step back, reflect, and hit pause so you have time to recharge.
Emotional symptoms
Burnout is associated with several emotional symptoms, including:
- Irritability
- Feeling unusually impatient
- Persistent sadness
- A sense of emptiness, even if everything seems good
- Increased anxiety about plans, work, or relationships
- Feeling detached or like you’re just going through the motions
- Lack of motivation
- No enthusiasm for things you usually enjoy
Physical symptoms
In addition to emotional signs of summer burnout, it can manifest in physical symptoms, like:
- Difficulty falling or staying asleep
- Feeling tired even when you get enough rest
- Headaches
- Muscle tension
- Unexplained aches and pains
- Change in appetite, including eating more or less than usual
- Frequent colds
- Feeling run down
Behavioral signs
There are behavioral symptoms of summer burnout to be aware of, too, including:
- Withdrawing from social activities
- Avoiding plans you were looking forward to
- Procrastinating
- Struggling to complete tasks (at work or home)
- Relying more on substances like caffeine and alcohol to cope
- Neglecting self-care routines, like exercising, eating well, prioritizing sleep, or engaging in hobbies
How to Beat Summer Burnout
Summer burnout isn’t inevitable, and even if you think you have it, making adjustments to your life can turn things around. Even small changes will help you reclaim the season so you can avoid summer burnout and start enjoying your days again.
Reintroduce structure into your days
If summer suddenly means no routine, try adding a little structure to your life. You don’t need a rigid schedule for summer—try starting with a consistent wake-up time or bedtime. Eat meals at regular times and create short morning or evening rituals.
Prioritize rest and hydration
Rest and hydration are often underrated, but they can be powerful, easy ways to restore energy and improve mood. Even mild dehydration can affect your energy levels and mood.
Set boundaries with social plans
If you’re constantly on the go and you can feel it wearing you out, take back your power by saying no when you need to. Summer doesn’t have to mean your calendar is overflowing with invitations and commitments. It’s OK to decline, scale back, or cancel when you need to. Downtime is essential for your well-being, and setting boundaries is healthy.
“While it can be challenging, remember NO is a complete sentence! It is up to you to protect your own stores of energy and mental well-being. Giving grace to yourself as you would to a friend is crucial. Being able to say no if it is in your best interest will also allow you to say yes when you really want to and are able to for other opportunities.”
Create cool, calm spaces
When your environment works for you, it can become your sanctuary. Use fans and blackout curtains to keep your home cool and comfortable. Run the air conditioning if you can. Use soft lighting and aromatherapy. Minor tweaks to your surroundings can make you feel more peaceful, even if the outside world is overwhelming.
Practice mindfulness and self-care
Mindfulness is a great way to reconnect with yourself and manage stress and anxiety. It’s been shown in research to reduce anxiety, stress, and depression. Try breathing exercises for anxiety, meditation, or gentle movement to recenter yourself.
Seek support if needed
We’ve discussed how high social demand can affect summer burnout, but feeling lonely during summer can feel just as harmful. Don’t be afraid to seek help if you need it. Summer can be tough, but you don’t have to survive alone. Talk to a friend, family member, or therapist if you need guidance or coping strategies to get through.
Protect Your Peace this Summer
If you’re dealing with summer burnout and aren’t sure what to do, know that you’re not alone, and you’re not failing. More people than you think are in the same position. Taking care of your mental health is critical if you’re struggling. It’s just as important during the summer months as it is any other time of the year. When routines shift and social demands ramp up, it’s time to be kind to yourself.
Small changes to your daily routine—like getting enough rest, setting clear boundaries, and maintaining a calm environment—can positively impact your life and overall well-being. This summer, you deserve a break that replenishes you, not one that wears you down. If you need support, Talkspace offers online therapy that fits into your life. Whether you’re home, traveling with kids or on your own, or trying to balance a demanding schedule, online therapy can be empowering. With Talkspace, protecting your mental health can be an easy and convenient way to prevent or manage summer burnout.
Discover more tips for navigating seasonal mental health and get support with online therapy from Talkspace today.
Disclaimer: This content was automatically imported from a third-party source via RSS feed. The original source is: https://www.talkspace.com/blog/what-is-summer-burnout/. xn--babytilbehr-pgb.com does not claim ownership of this content. All rights remain with the original publisher.
