The sun is out, the weather is perfect, and yet, you’re sitting at home feeling guilty about letting another beautiful day slip away. Summer has a way of turning up the volume on everything, including the pressure to be social and spontaneous. If you find yourself spending more time alone or you’re simply not feeling the “good vibes” everyone else seems to be taking part in, the summertime can end up feeling surprisingly isolating.
Whether you’re navigating a solo summer or seeking out new connections, there are uplifting yet practical ways to combat feeling lonely in the summer. Here, we’ll provide some actionable strategies to help you feel more inspired, supported, and grounded.
Why Summer Can Feel Lonely Even When the Sun’s Out
Some might think of summer as the happiest season, but for others, it’s a little more complicated than that. Transitions like moving, graduating, or shifting relationships can disrupt one’s normal routine, magnifying feelings of being disconnected. Add to that the temptation to draw comparisons to the Insta-perfect vacation pictures your friends are posting on social media, and it’s no surprise that so many are left thinking, “Why do I feel lonely in the summer?”
On top of all that, there’s a lesser-known but very real phenomenon known as summer-pattern seasonal affective disorder (SAD). Most people are affected by SAD during the winter months, but it can actually happen in the summer, too. High temperatures, disrupted sleep, and longer daylight hours can all contribute to symptoms of insomnia, agitation, poor appetite, or increased anxiety. If you’re feeling alone in summer, your body and brain may be responding to real seasonal changes.
“Loneliness can be situational and seasonal. Situational, due to a loss of someone dear and a place or month that reminds you of the memories you shared, can bring on feelings of grief. Grief can be categorized as feelings of loneliness. Loneliness can be seasonal based on societal marketing, like if we are not with others during a holiday and if we are not surrounded by people, ( like in a commercial) then something must be wrong with us. Feelings of being alone can arise from the marketing we consume and our perception rather than the peace of what being with yourself can bring.”
10 Uplifting Ways to Cope With Summer Loneliness
If you’re feeling lonely during summer or find yourself dealing with summer burnout in general, don’t fear. There are ways to shift your perspective and gently nudge yourself out of a rut. These simple ideas for coping with loneliness in the summertime offer a low-pressure place to start, whether you’re seeking more creativity, connection, calm, or fun. Don’t feel like you need to try everything. Pick a few activities that resonate with you, and go from there.
1. Create a summer bucket list for yourself
A good place to start might be making a summer bucket list just for you, so you have a few things to look forward to while incorporating a little structure and spark into your schedule for summer. This doesn’t need to be anything fancy. Pick a few things that sound fun or interesting, like checking out a rooftop cocktail bar, stargazing in the backyard, or going to a drive-in movie.
2. Join a local class or workshop
Local classes and workshops offer a great way to meet and spend time with new people organically. Most major cities offer occasional pop-up painting nights, community garden meetups, or drop-in dance classes. Environments like these naturally bring people together through shared activities, making it easier to find jumping-off points for light conversation. You may leave with a new skill or even a new friend.
3. Plan solo adventures to explore your city
Spending time alone in summer doesn’t have to mean staying home. Embrace the benefits of alone time and plan solo outings you enjoy. Treat yourself like a tourist in your own city for a day by picking a spot you’ve never been to — maybe a museum, bookstore, or scenic hiking trail — and discover something new while enjoying the pleasure of your own company. There’s no need to rush or impress anyone, so go at your own pace. Solo dates can help replace loneliness with meaningful and restorative solitude.
4. Volunteer for a cause that feels meaningful
Volunteering not only provides positive avenues for connecting with others, but science shows it can also genuinely boost your mental health. Psychology researchers believe that even small acts of service can activate the brain’s reward system, triggering the release of more feel-good chemicals like dopamine, serotonin, and endorphins. Start with what matters to you, whether it’s supporting an animal shelter, cleaning up a local park, or serving meals at a homeless shelter, and go from there. By volunteering, you can feel good about the positive impact you’re making while bonding with other like-minded folks.
5. Reconnect with someone you’ve lost touch with
Reconnecting with someone you’ve fallen out of touch with can be a powerful antidote to feeling alone in summer — and perhaps a little easier than trying to make a new friend from scratch. Think of someone you haven’t spoken to in a while, like an old friend, a cousin who lives far away, or a former coworker. A simple message or check-in can go a long way, and it doesn’t need to be elaborate. A brief, “Hey, I thought of you today, how have you been?” can be a catalyst for a meaningful conversation. They’ll probably be delighted to hear from you.
6. Host a low-pressure gathering
There’s no better cure for feeling lonely in the summer than to surround yourself with the people you love and care about. Try planning something small and easy, like a picnic at the park, a potluck, or a game night at home. A relaxed, low-pressure hangout with three to six people is more than enough. Keep it casual and don’t fall prey to the idea that it has to be perfect.
7. Spend time in nature regularly
Research consistently shows that spending time in green spaces regularly supports both physical and mental well-being. According to experts at Harvard’s School of Public Health, exposure to nature has been linked to lower levels of anxiety, improved mood, better sleep, and even reduced risk of mental health conditions and other chronic diseases. These benefits may come from a mix of fresh air, natural light, and giving your mind and body a break from technology-induced sensory overload. Being outdoors for even 20 minutes can help restore a sense of calm and clarity. You don’t have to go far, either. A city park, neighborhood, or even your own background will do the trick.
8. Start a creative project or hobby
When things feel slow, quiet, or a little too lonely, having a project to pour your time and energy into can offer a renewed sense of purpose. Give yourself permission to try new things and be bad at them at first. The goal here is expression, not perfection.
Maybe you’ve always wanted to learn how to sew your own clothes, try painting with different mediums, or pick up a new instrument. The summertime offers a break from our normal routine and a natural rhythm for trying something new. Creative expression can also reduce stress and help you feel grounded when negative emotions encroach on your mood. Let your natural curiosity lead the way.
9. Find an online or local community group
Not all meaningful connections happen face-to-face. There are seemingly endless online spaces, such as forums, apps, and servers, where people come together to share interests, stories, and support. No matter how niche your hobbies are, there’s a good chance there’s an internet community out there waiting to welcome you to the group. For in-person gatherings, check out your local library’s community board or find more information online using platforms like Meetup or Facebook.
10. Practice self-compassion and name your feelings
No matter what you’re going through, one of the kindest things you can do for yourself is acknowledge what you’re feeling without judgment. Try journaling for mental health or saying how you feel out loud: “I’m feeling disconnected today” or “I wish I had more company right now.” Small acts of awareness can soften the experience. Pair that with self-compassion by offering yourself the same understanding you would a friend going through the same thing, and relief will come. Emotional ups and downs are a part of life, even in the sunny seasons.
“Acknowledging and validating loneliness (rather than pushing it away) can reduce shame and help build emotional resilience. Many may not be familiar with the concept of being with the self. We usually have our phone, which provides constant external stimulation. Being with the self is a way to understand what motivates us, why we are defensive, passive, angry, or joyful. Self-discovery happens in those moments where I allow myself to take center stage in a world that bombards us with outside influences. Therapy, meditation, and being in nature, can reset us back to the self.”
Moving Into the Season With Intention
Loneliness is hard, but it doesn’t have to ruin your summer. As you move through the season, be intentional about looking for little ways to reconnect with yourself, not just others. Think of slower days as opportunities for self-reflection and growth. Meaningful connection — whether with yourself or those around you — thrives on small moments of curiosity, kindness, and courage.
If you could use a little extra support right now, Talkspace is here to help. Talking with a licensed therapist can help you unpack feelings of isolation, build confidence, and gain new insight on how seasonal changes may be impacting your mood. With convenient, accessible online therapy options, Talkspace makes it easier than ever to find yourself again.
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