When we think of summer, we often imagine ease – sunny days, open schedules, and joyful adventures. But for many people, this season brings a surprising decline in mental and emotional well-being. Without the structure of school or work routines and with added pressure to “make the most of it,” it’s not uncommon to feel anxious, overwhelmed, scattered, depressed, or even low-grade panicked.
If this sounds familiar, you’re not alone and you’re not broken! Our Missoula-based therapists work with many individuals who experience seasonal shifts in mood and energy, particularly during transitional times like summer. The good news? You can support your emotional well-being with practices rooted in mindfulness – simple, evidence-based strategies that help you regulate your body and mind.
Why Summer Triggers Anxiety
While summer is often associated with relaxation, it also brings a unique set of stressors that can contribute to increased anxiety, including:
1. Disruption of Routine
Summer often interrupts the daily structures that provide a sense of stability including school, work schedules, and/or childcare routines. For many, this loss of predictability can lead to feelings of disorientation or distress. Research has shown that consistent daily routines are associated with lower rates of mood and anxiety disorders.
2. Increased Social Pressure
Barbecues, reunions, festivals, vacations, and outdoor recreational activities can all add up to more social engagement, sometimes even more than is manageable! Many feel obligated to attend and find it difficult to decline invitations, even when they lack the energy or desire. Perceived social expectations and fear of negative evaluation are often key contributors to situational anxiety.
3. Body Image Concerns
Warm-weather clothing, beach outings, and swimsuit culture can bring heightened body awareness. For people struggling with body image, this season can intensify shame or self-criticism. Body dissatisfaction can contribute to increased symptoms of anxiety and depression during the summer months.
4. Fear of Missing Out (FOMO)
Social media often portrays summer as a highlight reel of idealized vacations, perfect family outings, and endless fun. It’s easy to find ourselves comparing our mundane moments to others’ carefully curated images of their exceptional ones. This kind of comparison can spark intense feelings of inadequacy and loneliness and contribute to a variety of mental health challenges.
Recognizing these triggers is the first step. The next is learning how to respond to them in ways that restore your inner calm and reconnect you to what matters.
Mindfulness Tips to Ease Summer Anxiety
Mindfulness doesn’t require long meditation sessions or lifestyle overhauls. It’s about developing moment-to-moment awareness, with an attitude of kindness and curiosity toward your experience. Here are several accessible ways to incorporate mindfulness into your summer:
1. Start with the Breath
Mindful breathing is one of the simplest and most effective ways to regulate your nervous system. Techniques like box breathing are used by clinicians, first responders, and athletes alike and have been shown to reduce physiological arousal and improve focus. Try this:
Inhale for 4 counts
Hold for 4
Exhale for 4
Pause for 4
Repeat this cycle for 1–2 minutes whenever you feel your thoughts speeding up or your body tensing. Even brief periods of conscious breathing can shift your body out of fight-or-flight mode and into a state of rest and repair.
2. Notice, Don’t Judge
When anxiety arises, it’s common to criticize yourself or try to push the feeling away. But avoidance can actually increase emotional distress over time. A more helpful approach is to gently observe the sensation and name it without judgment. Try saying to yourself:
“I notice I’m feeling anxious right now” or “This is a hard moment, and it’s okay to feel this way.”
Emotional labeling and acceptance-based strategies can help significantly reduce the intensity of negative emotions and associated behaviors. Observation without judgment builds resilience by allowing emotions to move through rather than getting stuck. This process activates the brain’s regulatory networks, promoting greater emotional flexibility and reducing the likelihood of reactive coping behaviors like avoidance, rumination, or irritability.
3. Create Mini-Rituals
Summer can sometimes feel chaotic, especially if you're managing kids, guests, travel, or work disruptions. Establishing small, intentional rituals helps reintroduce structure and predictability, which supports emotional regulation and mental clarity. Try:
A 10-minute morning walk without your phone
A cup of tea or coffee in silence before starting the day
Evening reflection on what felt nourishing and/or distressing throughout the day
According to research on behavioral activation, engaging in regular, meaningful activities such as these can improve mood and reduce symptoms of anxiety and depression.
4. Practice Saying No
You don’t have to say yes to every invitation that comes your way. Overcommitting often leads to emotional, mental, and/or physical depletion and sometimes even feelings of resentment toward others. Learning to say “no” is not only healthy, it’s essential!
Here are a few ways to say no with clarity and care:
Thanks so much for the invite. I can’t make it this weekend.
I’d love to see you another time when I have more bandwidth.
I appreciate you thinking of me, but I won’t be able to join.
5. Reconnect with Nature
Missoula offers extraordinary access to natural beauty, and spending time outdoors is one of the most powerful ways to regulate your nervous system. Whether it’s walking along the Clark Fork River, hiking the “M,” or simply sitting in your backyard, time in nature can help you reset.
Numerous studies have confirmed that spending even 20–30 minutes in a natural setting lowers cortisol (a key stress hormone), reduces anxiety, and improves mood. Let your senses lead: notice the scent of pine, the sound of water, the way sunlight filters through trees.
Summer Can Feel Different This Year
Anxiety doesn’t mean you’re doing something wrong. It’s a natural response to stress, change, and uncertainty. And while we can’t always control external circumstances, we can choose how we respond. Mindfulness offers us a path back to the present moment: a way to slow down, soften the internal noise, and reconnect with ourselves and others in meaningful ways. Even small, consistent practices can shift your summer from reactive to restorative.
If you’re looking for extra support, anxiety therapy in Missoula can provide tools to help you navigate seasonal stressors with more ease and clarity. Working with a therapist at Bridger Peaks Counseling can help you better understand your triggers and develop healthier ways to cope, so you can feel more grounded, present, and connected all summer long.
You’re Not Alone: Find an anxiety therapist in missoula today
If you’re struggling with summer anxiety, our therapists are here to support you. Bridger Peaks Counseling offers compassionate, evidence-informed care to help you find steadiness, clarity, and connection—no matter the season. Follow the steps below to get paired with the right anxiety therapist:
Reach out to us here so we can get to know you better.
Explore our FAQ page or blog posts for more insights into Missoula counseling.
Your peace of mind is worth prioritizing—this season and every season after.
Additional Services Available in Bozeman & Missoula, MT
At Bridger Peaks Counseling, we know that no two paths to healing are the same. That’s why we offer a wide range of mental health services designed to meet you where you are. Our team provides teen counseling, depression therapy, and those seeking help with body image concerns or medication management. We also offer specialized care for postpartum anxiety and depression, grief and loss, and trauma through EMDR therapy. Whether you're looking for in-person or online support, we’re here to help you find the approach that fits best for you.
About the Author
Jen Carruth, MSW, LCSW: Director of Clinical & People Operations
Jen Carruth is a licensed clinical social worker with a deep belief in each person’s inherent capacity for healing and growth. As the Director of Clinical & People Operations at Bridger Peaks Counseling, Jen is passionate about helping individuals navigate life’s challenges with greater self-awareness, compassion, and empowerment.
Her work focuses on shining light into the places we often avoid—grief, trauma, anxiety, depression, and relational pain—so clients can move toward a more grounded and meaningful life. Jen’s clinical interests include trauma recovery, maternal mental health, childhood bereavement, and support for those healing from high-demand environments.