Summer in Lisbon is a time of bright skies, warm evenings and vibrant life. But for many people - including expats, digital nomads and international residents -the summer season can also bring stress, overwhelm and emotional fatigue.

If you find yourself feeling anxious or burnt out while everyone else seems to be relaxing, you’re not alone. Even in a beautiful city like Lisbon, the pressure to enjoy summer can weigh heavily. As an English-speaking counsellor in Lisbon, I often work with clients who find this season more challenging than expected.

Why Summer Can Be Emotionally Draining

Although summer is often associated with ease and joy, it can also bring hidden stressors:

• Increased social demands: Invitations, gatherings and travel plans can quickly become exhausting - especially for those far from their support networks.
• Disrupted routines: School holidays, visitors from abroad, or the shift in daily rhythm can leave you feeling ungrounded.
• Family pressures: Parents often struggle to balance work, childcare and expectations of family fun - all while managing their own wellbeing.
• Financial strain: Holidays and outings can stretch your budget, especially with Lisbon’s prices.
• Social comparison: Social media can amplify feelings of inadequacy, making you feel like you’re missing out or “not doing summer right.”

Self-Care for the Summer Months

True self-care is not about perfection - it’s about kindness and intention. Here are a few ways to look after your mental health during the busy summer season:

1. Keep a Simple Routine

Even small structure helps. Maintain regular meals, gentle movement and rest. Consistency gives you a sense of control, even when your calendar is unpredictable.

2. Set Boundaries Without Guilt

It’s okay to say “no” - to events, to travel, or to anything that feels too much. Your energy is precious - and protecting it is an act of self-respect.

3. Rest Is Still Productive

The longer days can tempt you to overextend, but your body still needs rest. Make time to unwind, sleep weland take pauses throughout the day.

4. Reconnect With Nature

Lisbon offers countless natural spaces - beaches, parks, riverside walks. Even 15 minutes outdoors can help reset your nervous system and bring calm.

5. Let Go of “Shoulds”

You don’t have to have the perfect summer. Allow space for your own version of joy - whether that’s a quiet afternoon at home, a favourite book, or a short trip that feels manageable.

6. Speak to Someone

If you’re finding it difficult to cope or simply want a supportive space to talk, therapy can help. As an English-speaking counsellor based in Lisbon, I offer a confidential, non-judgemental space for you to explore whatever you’re feeling - whether you're here long-term or just passing through.

Mental Health Matters, All Year Round

Summer doesn’t have to be overwhelming. With a little care and intention, you can create space for calm - even in a season full of noise and movement.

If you're seeking support, feel free to reach out. Whether you’re struggling with anxiety, life transitions, or simply need someone to talk to in your own language, I'm here to help.

Schedule a free 15-min Zoom call here and let’s start a conversation about you and your needs.

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*The information provided in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health professional advice. If you are struggling with any of the issues described in this post, please seek appropriate personalised help from a qualified mental health professional.

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Sources:

American Psychological Association, Seasonal Affective Disorder and other mood-related changes. Available at: https://www.apa.org

Mind, Seasonal affective disorder (SAD) and How to cope with feeling overwhelmed. Available at: https://www.mind.org.uk

National Institute for Health and Care Excellence, Generalised anxiety disorder and panic disorder in adults: management (CG113). Available at: https://www.nice.org.uk