Summer in Atlantic Canada is all about fun in the sun, vacations, and a break from the usual routine. Slowing down and chilling out are the name of the game. Summer is an important time to recharge and allow our human energy to flow with the natural rhythm of nature, as the green growing season unfolds. Summer is a time for resilience and healing.
The summer season can also bring its own set of challenges for mental health. Too much indulging in those sugary and alcoholic drinks while staying up late and restricting sleep as you socialize at the campground can have you fatigued, dehydrated, feeling brain fog and moody the next day. Pushing yourself to attend social events that are outside your comfort zone can lead to anxiety taking over your body and mind. Setting high expectations for this being the ‘perfect’ summer can have you feeling disappointed and irritable. Finding yourself not being invited to the BBQ that your neighbors are hosting can have you over thinking and falling into self criticism. Too much heat can also affect how mental health medications work in your body and cause you to experience more anxiety than you are used to.
With all its warmth and colourful beauty, summer can be a time that challenges your mental health. Taking some extra care to protect your mind, heart, body and soul from the anxiety that may crop up or the low moods that may surface is being supportive of yourself. Acting preventatively to support your inner self is also helping you increase your sense of resilience.
Here’s a guide to help you navigate summer with a focus on maintaining your mental well-being.
- Stay Hydrated
It’s well-known that staying hydrated is crucial for physical health, especially in the summer heat. But did you know that dehydration can also affect your mental health? Dehydration can lead to mood swings, fatigue, and difficulty concentrating. Make sure to drink plenty of water throughout the day. Carry a reusable water bottle with you and set reminders to drink water if you tend to forget this health tip.
- Protect Your Sleep Schedule
Staying up later to grab the longer daylight hours and to socialize with friends can disrupt your sleep routine. When your sleep is thrown off, your anxiety and mood will also be thrown off. As much as possible, keeping a regular sleep schedule is being supportive of your mental health. Try going to bed and waking up at the same time every day, to support a regular sleep routine. Taking time to unwind at the end of the day helps you wind down and get into sleep mode. Listening to quiet music, reading or taking time to meditate can quiet the mind and help you fall to sleep easily.
- Set Boundaries with Social Activities
Summer often brings an increase in social gatherings, which can be fun, and overwhelming for some. Hanging out in group settings may be beyond your usual comfort zone and may task your energy. It’s important to set boundaries to pace how much stimulation you experience to prevent experiencing social burnout. Take time to consider which events mean the most to you, and which would be easier to attend. Decide what matches your energy to protect being overwhelmed. It’s perfectly fine to say “no” to invitations that push you too far outside your comfort zone. Make sure your summer is shaped by activities that actually help you recharge, rather than stress you out. Be true to yourself.
- Embrace Mindfulness and Meditation
Mindfulness and meditation can be powerful tools for managing stress, improving your focus and building healthy energy. Perhaps this summer is the time to sit outside when you mindfully breathe, and slow down to absorb nature around you. Spend time in the park or at the beach while you listen to the sounds of the birds, the breeze in the trees, the lapping of the waves. Sit on a log on a forest trail and quietly notice what thoughts and feelings are coming and going through your mind and body. Take your morning coffee to your backyard and quietly savour the taste while you tune into the sights and sounds of the morning.
- Stay Active, But Listen to Your Body
Physical activity is a key way to lower your stress and increase your ‘feel good’ hormones. Yet in the summer, when the heat is high, you need to take more care around exercising. Balance your exercise with what is safe for you. See if you can get your exercise early in the morning while it’s cooler. Enjoy some time swimming on those hot afternoons. Try some yoga at sunset on the beach or at the park, if it’s available near you. Take the kids to the park where there’s shade for you to play outside games on the grass.
- Eat Nourishing Foods
Summer is a great time to enjoy fresh fruits and vegetables, foods that are key to managing stress, anxiety and improving mood. Eating a balanced diet of vegetables, fruit, protein, grains and healthy fats fuel your body for making sure your mood is stable and calm. Limit the amount of alcohol you consume, as alcohol tends to affect your mood and body negatively. See if you can socialize with nourishing snacks to help enhance your experiences with friends and family.
- Limit Screen Time
With more free time, it’s easy to grab your phone and mindlessly scroll social media and feel anxious over what people are posting. It’s also easy to binge watch all the episodes you’ve been saving up. Too much screen time can work against you, however, and can lead to feelings of isolation or anxiety. It’s more helpful to set limits on your screen time and instead get outside and explore new hobbies that recharge your energy in healthy ways.
- Practice Gratitude
What better time than summer to appreciate the beauty around you, the fresh berries and vegetables growing around our communities, the sunshine and fun experiences of the season. Taking time to intentionally notice what you are grateful for, while you feel the feelings of gratitude can enhance your overall well-being. Try keeping a gratitude journal and writing down three things you’re thankful for each day. Look over what you’ve written at the end of the week, and take a moment to appreciate all that has happened for which you are thankful. Such a simple practice as this can shift your focus from what’s wrong to what’s right in your life, and restore your energy and improve your mood.
- Enjoy the Present Moment
In the midst of the summer rush, make sure to slow down and enjoy the present moment. It’s too easy to be caught up in over-thinking, and miss what’s actually happening in each moment. Summer is still a short season, and it’s important to take time to tune into what is precious about the experiences and memories you create. Whether it’s a day at the beach, a picnic with friends, or simply reading a book in your backyard, take time to appreciate and enjoy the moment.
- Seek Professional Help if Needed
If you find yourself struggling with your mental health, don’t hesitate to reach out. While summer comes with the idea of resting and fun times, it may in fact be just the opposite for you. Recognizing that you need support is a significant way to care for yourself. Reach out and get the help you need while your routine may be a bit quieter over this season.
Asking for help is a sign of strength, not weakness.
By taking these steps, you can ensure that your summer is not only fun but also mentally healthy. Take time to prioritize your well-being, listen to your body and mind, set boundaries, and make time for self-care. Here’s to a summer filled with joy, relaxation, and mental wellbeing!
