Summer is a time of long sunny days, outdoor fun, vacations, and relaxation. While summer can be a wonderful time, the shift in routine can be difficult for those who already struggle with mental health issues. The lack of structure, changes in daily habits, and increased social pressures can lead to heightened anxiety, depression, or other mental health concerns.
In this post we want to provide you with practical tips to help you maintain your mental well-being during the summer months, ensuring that you can fully enjoy the season while taking care of your mind.
What makes summer a bit more challenging for our mental health?
Summer often means a break from the regular routines of school or work. While this can be a welcome change, it can also create challenges. Regular routines provide structure and predictability, which are important for maintaining mental health. Without this structure, it can be easy to fall into unhealthy habits, such as irregular sleep patterns or poor eating habits.
Summer activities often involve social gatherings, which can be stressful for those with social anxiety or other related issues. Additionally, the pressure to look a certain way in summer clothes or swimsuits can exacerbate body image concerns. For some, the inability to participate in certain activities due to health or financial reasons can lead to feelings of isolation and loneliness.
Practical Tips for Summer Mental Health
Maintaining your mental health during the summer requires a balance of activity, relaxation, and mindfulness. Here are some practical tips to help you stay mentally healthy throughout the season.
Get Outside and Enjoy Nature
Spending time outdoors has numerous mental health benefits. Fresh air and sunlight can improve your mood and energy levels, and is a natural way to get your Vitamin D! There is also much evidence that being near a body of water has been now to lower stress hormones! Try to spend some time outside each day, whether it’s going for a walk, hiking, biking, or simply relaxing in a park. Nature can be incredibly soothing and help reduce stress and anxiety.
Stay Active
Regular physical activity is essential for maintaining mental health. Exercise releases endorphins, which are natural mood lifters. Summer is a great time to broaden your view of exercise beyond engaging in intense workouts. Activities like walking, swimming, biking or yoga can make a big difference, and can also include family and friends to get more quality time together. Find activities you enjoy and make them a part of your routine.
Maintain a Nourishing Diet
What you eat can have a significant impact on your mental health. Summer in Ontario is the best time to eat local, freshly grown fruits and vegetables! Farmers Markets are a great way to get outdoors, get social and help keep you eating a balanced diet!
Keep a Consistent Sleep Schedule
Sleep is crucial for mental health. Try to go to bed and wake up at around the same time each day, even on weekends. Create a relaxing bedtime routine to help you unwind, such as reading a book, taking a warm bath, or practicing mindfulness meditation. Avoid using electronic devices before bed, as the blue light can interfere with your sleep.
Avoid Over-Scheduling
Summer tends to involve increased social commitments, projects, and busyness. Watch out for over scheduling or being too productive. Consider slowing down by making time to sit outside and practice some mindfulness of all of the beauty outside by focusing on your five senses. A common theme we are hearing in our sessions is the nagging To-Do list that was created for a ‘productive summer’ but has yet to be tackled. This has left some feeling a sense of guilt. We encourage a reflection and a reframe around this list. What was necessary? What was a ‘nice-to’ get done? What were your expectations about this list, why, and were they realistic? What seems to be taking your time instead, and is it more fulfilling and purposeful?
Continue Therapy and Medication
If you’re already in therapy or taking medication it’s important to stay consistent with your treatment plan. In the summer we spend more time outdoors, are often more connected & feeling better. While this can be what you and your therapist have been working towards, it is valuable to schedule maintenance sessions, versus your regularly scheduled sessions.
Maintaining your mental health during the summer months is essential for enjoying the season to its fullest and ensuring a smooth transition into Fall! Remember that it’s okay to seek help if you’re struggling.
At CW Therapy, we are here to support you on your journey to better mental health.