Summer Anxiety: Can the PNW Sunshine Feel Overwhelming?

We wait for it all year round… so what is happening with my anxiety when summer arrives?

Hi, I’m Laura Meader, LICSW. If you’re a woman navigating anxiety, OCD, relationship stress, postpartum changes, or perimenopause here in the Pacific Northwest, you might find that summer-while beautiful-can sometimes feel more stressful than relaxing. Between the excitement to soak up the rare sunny days and the shift in routines, summer can bring up unexpected anxiety. Let’s explore why that happens and how you can care for yourself with kindness this season.

Why Summer Can Spark Anxiety in the Pacific Northwest

The Pressure of “Making the Most” of Summer

In the PNW, we often hear, “Make the most of the sunshine!” After months of rain and gray skies, it’s natural to want to get outside and enjoy every warm day. But this pressure can sometimes feel like a heavy expectation, especially if you’re already managing anxiety or OCD. Instead of feeling carefree, you might feel overwhelmed by the need to be social, active, or productive.

Changes in Routine

Summer often means changes in schedules-kids are out of school, work hours might shift, and days are longer. For many women managing anxiety, postpartum changes, or perimenopause, these disruptions can make it harder to maintain the routines that help keep anxiety in check.

Body Image and Social Comparison

With more outdoor activities and lighter clothing, body image concerns can become more prominent. If you’re dealing with OCD or postpartum body changes, the increased visibility and social events can trigger anxious thoughts or compulsions.

Environmental Stressors

While the PNW summers are generally mild, occasional heat waves or wildfire smoke can affect physical comfort and mood. These environmental factors can add another layer of stress or anxiety. For some this also forces folks inside or makes you spiral into doom and gloom about the environment, news, or scarcity.

Relationship and Social Stress

Summer often brings more social gatherings, family events, and travel plans. If your relationships are already a source of stress, these increased social demands can feel overwhelming.

Why Women in This Life Stage May Feel More Vulnerable

Higher Rates of Anxiety

Women in our generation are experiencing higher rates of anxiety than previous ones. We’re balancing careers, caregiving, relationships, and self-care in a fast-paced world. Social media often amplifies these pressures, especially during seasons that seem to demand “fun” and “connection.” This is even more real when you think about how aware you are of other people’s experiences through social media or online content. It may feel like things are continuing to pass by rapidly.

Motherhood and Mental Load

If you’re a mom, you might feel the pressure to “do it all” during summer-organizing activities, managing childcare, and keeping everyone happy-often without enough support. This can increase feelings of overwhelm and anxiety.

Barriers to Accessing Support

Even with growing awareness around mental health, many women face challenges accessing therapy due to cost, time, or stigma. This can leave you carrying a heavy emotional load alone. Virtual therapy often allows for access, even from the parking lot for summer camp pick up.

How Summer Anxiety Might Show Up for You

• Overthinking social invitations: “If I say no, will I disappoint them?”

• Body image worries: “I don’t feel ready to wear shorts yet.”

• Intrusive thoughts or compulsions related to OCD

• Mood swings or irritability, especially with hormonal changes

• Sleep difficulties due to longer daylight hours or racing thoughts OR your kids routine throws off your routine and sleep hygiene contributes to mood troubles for all

• Feeling like you’re “falling behind” or not enjoying summer like others, the comparison game becomes the thief of joy

Gentle Ways to Support Yourself This Summer

1. Create Small, Consistent Routines

Even with shifting schedules, try to keep a few daily rituals that ground you-morning coffee, a brief walk, or journaling. These small anchors can help soothe anxiety. Days where this feels challenging, say that out loud and try again the next day.

2. Set Boundaries Around Socializing

It’s okay to say no or limit your time at events. Choose what feels manageable and nourishing for you, rather than trying to do it all.

3. Practice Body Neutrality

Instead of striving to love your body every moment, aim for neutrality: “My body is enough as it is today.” Remind yourself that most people are focused on their own experience, not judging you.

4. Prioritize Basic Self-Care

Stay hydrated, eat nourishing foods, and aim for restful sleep-even if your routine changes. These basics are powerful tools for managing anxiety.

5. Use Mindfulness and Relaxation Techniques

Try deep breathing, grounding exercises, or guided meditations to help calm your nervous system when anxiety feels intense.

6. Apply Therapy Tools Like CBT and ACT

• CBT: Notice and gently challenge anxious thoughts. For example, replace “Everyone will judge me” with “People are usually focused on themselves.”

• ACT: Practice accepting uncomfortable feelings without judgment and take small steps aligned with your values.

7. Tune Into Your Hormones

If you’re postpartum or perimenopausal, tracking your symptoms can help you notice patterns and prepare for times when anxiety might increase.

8. Focus on Connection Over Perfection

Seek out meaningful relationships and communities that support you. You don’t have to do summer “perfectly” to enjoy it.

When to Reach Out for Support

If anxiety is interfering with your daily life, relationships, or ability to enjoy the season, therapy can be a helpful space to explore these feelings and develop coping strategies. I specialize in supporting women through anxiety, OCD, relationship stress, postpartum transitions, and perimenopause here in Washington State through virtual sessions. You deserve care that meets you where you are and can help bridge you through all seasons.

A Summer Affirmation for You

“I am allowed to experience summer in my own way. My needs matter. I can honor my boundaries and still create moments of joy.”

Final Thoughts

Summer in the Pacific Northwest is a special time, but it’s okay if it doesn’t always feel easy. If you’re feeling anxious, you’re not alone-and you’re certainly not failing. Give yourself grace, set gentle boundaries, and reach out when you need support. You deserve a summer that feels good for you.

If you want to explore therapy or learn more about managing anxiety, OCD, or life transitions, please reach out to me. I’m here to walk alongside you through every season.