Have you ever made a “summer bucket list,” only to find yourself feeling disappointed when September comes and you haven’t crossed off the majority of your goals? There’s nothing wrong with wanting to spend more time on outdoor hobbies, travel or hanging out with friends.
However, summertime isn’t always full of carefree days on the beach and vacations. Managing your expectations and creating realistic plans may be better for your mental health. It’s also good to recognize when you’re feeling social pressure to say yes to too many things.
Planning seasonal self-care practices for the summer can help you make sure your needs are met and create more balance. Use the following strategies to care for your mental health during the summertime:
Create a flexible summer routine with built-in structure
It’s not the big plans, but the everyday habits that can make or break your summer. Things like the weather can be very unpredictable, so routines that are too rigid may leave you feeling stressed. Plan out basic weekly and daily activities to meet your needs, and think through some ways you might adjust them when necessary.
Design a heat management plan for physical comfort
The best way to avoid strain from summer heat is to make a proactive plan. If you need to be outside for long periods, plan when you’ll take a break and how you’ll cool off. If you don’t have air conditioning, find out where your local cooling centers are. NIOSH recommends that workers should schedule heavy activity for cooler hours and use a buddy system. Make sure you’re drinking plenty of water and electrolyte drinks. You should also check any medications that you’re taking that could impair heat tolerance.
Set realistic social boundaries and expectations
There are always weekends during the summer when everything seems to be happening at once. You’ll need to prioritize, and in some cases, you might have to make tough decisions. Determine what your limits are and how you’ll make these calls for your peace of mind.
Practice body neutrality during swimsuit season
Every body is a beach body, and every person deserves to wear what makes them feel comfortable. You don’t have to force yourself into positivity, but you can choose to find a more neutral stance. Try to withhold judgment and appreciate your body for what it can do.
Plan meaningful activities that align with your values
It’s OK if you can’t afford a big trip or you have a tight schedule. Make your summer plans around the things you care about, whether that’s your family, your community impact or your creativity. Scale down if you need to. Plan some dedicated time for rest and relaxation as well, and make it a priority.
Schedule regular check-ins with your support system
Spending quality time with your favorite people is important for your well-being. These relationships also take some maintenance. In addition to your summer fun, make sure you pencil in some time to connect and talk about how you’re feeling.
The truth about summer heat and mental health
Not to be a summer bummer — but struggling during the hottest months of the year is more common than you might think. Hot and sunny weather can be a drain on your physical and mental health. Rather than being a welcome break, the disruption of the usual routines at work and school sometimes causes more stress. It’s swimsuit season, and people are showing more of their bodies, so body image issues are more prevalent during this time of year.
People in warmer climates may suffer from summer-pattern seasonal affective disorder (SAD). Regardless of where you live, heat stress can exacerbate existing mental health symptoms. It can also have very real effects on your body. For instance, it may put strain on your heart and blood vessels. People who don’t have air conditioning or work outside are especially at risk for heat stress.
All of this is to say that summertime brings unique challenges, just like every other season. There’s no shame in admitting that it’s hard for you. You’re not alone, and there are things you can do to make it a bit easier. When you build a foundation of mental wellness practices, you can experience the freedom of summer without sacrificing your stability.
At Lightfully, we provide comprehensive mental health treatment for the whole person. This means we see our clients as people first and help them find holistic solutions that support their real lives outside of treatment. If you have a mental health condition that makes it hard for you to function during the summer, we’ve got a program for you. Our Short-Term Option or Virtual Treatment options may make it easier to plan treatments around your summer schedule.
Are you ready to try a new approach to managing your summertime symptoms? We can help. Contact us today to talk about your treatment options.
