Summer Wellness: Strategies To Improve Mental Health
Summer is often viewed as a season of sunshine, freedom, and fun. However, for many people, it can also be a time of disrupted routines and social pressure. In some areas, the heat of the summer months can make this time of year uncomfortable and tiring. While longer days and warmer weather can offer opportunities to improve mental health, they can also affect mood and energy levels.
For individuals seeking to make the most of the summer while reducing stress and fatigue, it may be beneficial to intentionally incorporate mindfulness strategies and lifestyle changes to enhance mental and physical health. By focusing on the summer as part of their wellness journey, a person can improve their overall health and enjoy the warmth of the season. In this article, we will examine the impact of summer on mental health and explore summer wellness tips to implement in daily life.
The link between summer and mental health
Positive impacts of summer on mood
For many, the summer provides an emotional lift. Increased exposure to sunlight can boost serotonin levels, which may help regulate mood and promote overall feelings of happiness.
Higher levels of Vitamin D from sunlight have also been linked to improved mental health and a reduction in symptoms of depression. In addition, longer daylight hours can provide more time for outdoor activities, which may lead to more physical movement and social connection, both of which may improve mental health.
Challenges that summer may bring
Despite the positive aspects of summer, the summer season may bring with it a variety of unique mental health challenges. The summer can bring extreme heat, making it challenging to spend time outdoors or complete daily tasks without the benefit of additional cooling. The heat may also lead to heat-related illnesses or exhaustion and can interrupt sleep, all of which can negatively impact mental health.
People may experience additional social pressure during the summer as well. Pressure to make the most of the long summer days can lead to overcommitment and burnout. Some may also experience additional stress as the typical routines of the year change during the summer.
Outdoor activities in the sun and water to support mental health
One of the benefits of the seasonal changes that come with summer is that warmer weather may lead to more time spent active and outdoors. Running and hiking can be fun ways to exercise during the summer that tend to be less appealing during the cold winter months. Spending time outside can also increase exposure to the sun’s rays, which may boost happiness and vitamin D production.
Spending time outdoors may require additional health measures, such as wearing broad-spectrum sunscreen to avoid sunburn and drinking enough water to stay hydrated. It may be best to utilize the early morning and early evening times to avoid peak sun hours. In addition to exercising more, simply spending time in nature can improve mental health by reducing stress and anxiety.
Daily wellness tips for summer
Maintaining or improving mental health during the summer does not always mean that a person must make big changes. Instead, it can start with small, daily habits that support emotional balance and physical well-being. Some strategies to build into a summer routine may include the following:
- Develop a consistent schedule: Longer days and extended breaks from school or work obligations can impact sleep schedules and contribute to disorganized days. Implementing a daily schedule that includes structures like a wake-up routine, eating schedule, and wind-down routine may create stability and reduce anxiety.
- Focus on hydration and nutrition: The heat of summer typically means more water loss through sweat, making hydration particularly important. Additionally, more activity during the summer may increase a person’s nutritional needs.
- Get adequate sleep: Extra sunlight during each day can impact sleep schedules, and it may be helpful to set a consistent bedtime and create a routine for going to sleep each night.
- Practice sun safety: Sun-related illnesses can negatively impact a person’s health and may lead to general discomfort. Staying cool, spending time in the shade, or cooling off at a local pool can help a person enjoy the sun without overdoing it.
Long-term summer wellness tips
In addition to focusing on daily consistency, there may also be long-term summer wellness tips to improve mental health. These tips may apply all year, but tweaking them for the summer can make them more effective. Strategies for long-term summer wellness include mindfulness practices, eating nutrient-rich food and drinking water, and getting a good night’s sleep.
Mindfulness practices
Mindfulness practices can be described as techniques that center the mind, helping a person regain focus and mental clarity. During the summer, these practices can help individuals reduce anxiety and stress. For example, focusing on the breath and breathing slowly is a type of mindfulness that can reduce the body’s natural stress response.
Another mindfulness practice to consider during the summer is focusing on gratitude. By journaling or meditating about things you are grateful for, you can shift the focus from the negative to the positive. For example, instead of worrying about making the most of the summer days, you may focus on feeling grateful that you had some free time in the sun.
Eating nutritious meals and drinking enough water
Eating nutrient-rich foods can set the foundation for mental and physical health. The summer can be a great time to go to a farmer’s market for seasonal fruits and other types of seasonal produce. It can also be essential to stay hydrated as the temperatures reach summer highs.
The importance of sleep
As temperatures rise and days get longer, it can be challenging to get enough quality sleep. Practicing good sleep hygiene by avoiding screen time and caffeine before bed, creating a distraction-free environment, and practicing relaxation techniques can help a person get quality sleep. In the summer, it may be necessary to add additional cooling elements, such as a fan or air conditioning unit, to the sleeping area.
Managing summer stress
Even if a person uses strategies to reduce anxiety and stress, there still may be times when stress can impact daily life. During periods of high stress in the summer, you can use various strategies to manage anxiety and reduce stress.
Connect with friends and family for enhanced mental health
The summer can be a great time to connect with friends, family, and other loved ones. Social connection and support can reduce stress, anxiety, and isolation. Other social outlets, such as team sports or group dance classes, can offer personal connection and physical activity at the same time.
Summer wellness tips for staying cool
Much of the stress during the summer is caused by heat and feeling uncomfortable in hot weather. Implementing strategies to stay cool can reduce any irritability and discomfort caused by hot, muggy weather. One strategy is to stay inside during the heat of the day and plan activities for the early morning or evening hours. Taking time to dip into the pool or drink a cold beverage can also help a person stay cool.
Maintaining mental health while traveling
Another stressor that may occur more frequently during the summer is stress related to travel. People tend to travel during the summer months due to modified school or work schedules. Travel can increase feelings of stress and anxiety, as a person must navigate a new place and meet important deadlines, such as flight and check-in times.
Maintaining mental health while traveling in the summer may involve leaving plenty of buffer time for unexpected changes or hiccups. Practicing mindfulness strategies throughout the trip can also keep anxiety low and improve overall mood. As with daily life, it may be helpful to eat nutritious food and get daily physical exercise while on vacation, although this may look different than it does during life at home.
Connecting with a mental health professional
In addition to practicing mindfulness and making lifestyle changes, it may also be helpful to connect with a mental health professional. A therapist can consider your health holistically and make recommendations based on their expertise. They may be able to identify whether challenges are related to seasonal changes or another underlying cause.
During the summer, it can be challenging to make time for an in-person therapy appointment. Online therapy sessions can take place from any location with a personal device and an internet connection. This means that you can get the care and support you deserve from a place where you are comfortable.
Research suggests that online therapy can be an effective and efficient way to reduce stress, anxiety, and depression symptoms at any time of the year. Evidence-based modalities like cognitive behavioral therapy (CBT) can help individuals identify and adjust negative thought patterns to produce positive changes in emotions and behavior.
Takeaway
What are the health tips for summer?
Below are a few tips for health in the summer:
- Eat in-season fruits and vegetables to nourish your body
- Protect your skin from UV rays with sunscreen
- Drink plenty of plain water to stay hydrated
- Try a new exercise routine, such as swimming at the community pool, walking at the beach, or playing a new sport
- Get plenty of rest to recover from sunny days spent outdoors
- Use bug spray as needed
The Centers for Disease Control has additional tips to manage your health on hot days and notes that those at high risk of heat-related illness should take special care to remain cool.
Why is my mood better in the summer?
Increased sunlight during the summer months typically contributes to increased serotonin levels, which can boost mood. Increased vitamin D levels may also contribute to improved mood and overall wellbeing.
How can you keep your brain active during the summer?
There are many ways you can keep your brain active during the summer, from reading books to visiting museums, playing brain games, and exploring new places. Volunteering your time, trying new hobbies, creating a summer bucket list, and interacting with the community can keep your brain active as well.
Why does summer make people happier?
Summer may make people happier due to associations between warm, sunny weather and a positive mood. In addition, increased sunshine can contribute to higher serotonin levels.
How does summer improve mental health?
Summer may improve mental health due to increased serotonin levels resulting from increased sunshine. The season also tends to be associated with fun activities and time spent with loved ones, which may boost mood and ease stress.
What are the positive things about summer?
For many, positive things about summer include improved mental health, increased physical activity, and enjoyable weather. The opportunity to try new foods, such as seasonal produce, can also be an advantage of the season that people sometimes forget about.
What is the best season for mental health?
Many people report that the summer months are best for their mental health. However, there is a variation of seasonal affective disorder (SAD, which typically affects people during the winter months) whose symptoms arise during the spring and summer.
Why does my mental health get bad in the summer?
Seasonal affective disorder (SAD) usually impacts people during the winter, but some people experience SAD symptoms in the summer months. In addition, hot temperatures can sometimes be uncomfortable, potentially contributing to increased stress and even elevated blood pressure.
Does anxiety get better in the summer?
In general, mental health tends to be better in the summer, but this isn’t necessarily the case for everyone. If you’re struggling with anxiety, consider seeking professional support. Taking care of your mind with a therapy session each week can promote overall wellness.
What is the best summer morning routine?
There isn’t a single summer morning routine that is best for everyone. Instead, taking the time to experiment with various morning activities may reveal the type of routine that is best for you. Healthy habits like exercising and eating a nutrient-rich breakfast may be a good place to start.
- Previous Article
- Next Article