How to maintain Mental health during summer months
Wishing everyone a very happy Canada Day. Let’s start with gratitude - How priviliged we are to call this beautiful country our home..things perhaps we can all acknowledge is that as Canadians we have access to clean water, electricity, fresh air (most of the time - minus the forest fires) and natural beauty.
Summer months can be a great time to relax and enjoy the outdoors, but they can also present unique challenges to mental health like overwhelm (e.g. too much going on around us - in our environments) and anxiety (more pressure to do things from family friends or financial burden of say travel etc) . Here are some tips that our team believes can be helpful for folks during summer months that can help you maintain your personal mental and physical well being.
Maintain a routine: While it's tempting to throw your regular schedule out the window during the summer, maintaining a consistent routine can provide a sense of safety, stability and structure, which is beneficial for mental health.
Stay hydrated: Dehydration can affect your mood and cognitive function. Be sure to drink plenty of water, especially in hot weather, to stay hydrated and maintain optimal brain function.
Get enough sleep: Summer days are longer, and it's easy to stay up late enjoying the extra daylight. However, sleep is crucial for mental well-being. Aim for 7-9 hours of quality sleep each night to ensure proper rest and rejuvenation.
Practice self-care: Engage in activities that promote self-care and relaxation. This could include spending time outdoors, reading a book, taking a bath, practicing mindfulness or meditation, or engaging in hobbies that bring you joy. If that meets recharging your social battery after being outdoors for too long then so be it. Give yourself permission to do what feels right to you. Its ok to say no to BBQ inivitations or going out to the beach ( as long as you know its not your avoidance strategy and if you are doing it all the time, talk to your therapist about it. ) However, if it is part of you creating boundaries for yourself especially if you know you have tendency to party too much or get carries away when out with people.
Practice sun safety: While the sun can be beneficial for boosting mood, it's important to protect your skin from harmful UV rays. Use sunscreen, wear protective clothing, and seek shade during peak hours to avoid sunburn and minimize the risk of skin cancer. Your self deserves that love and care that you have for your loved ones.
Stay connected: Summer can be a time of travel or separation from friends and family, but it's important to maintain social connections. Make an effort to stay in touch with loved ones through phone calls, video chats, or even meeting in person if possible. Social support is vital for mental well-being. We also highly recommend having pro-active sessions with your therapist so that come fall you are set up for success rather than feeling everything is coming crashing down or that their has been pile up of too much that you’d ignored during summer (or didnt want to think about). Many of our clients are often away or busy during summer and therapy can take backseat but maintaining some sort of mental health routine is essential to avoid burnout as well.
Manage your expectations: Summer is often associated with vacation and relaxation, but it's essential to manage your expectations and avoid comparing your experiences to others. Remember that everyone's summer looks different, and it's okay to prioritize your own needs and well-being.
Set boundaries: Summer can bring various social events and commitments, but it's crucial to set boundaries and prioritize your mental health. Don't feel obligated to say yes to every invitation or take on too many responsibilities. Learn to say no and prioritize activities that align with your well-being and yes NO is a complete sentence in itself.
Don’t let go of your stress management strategies: Summer can sometimes bring added stress, such as planning vacations, family gatherings, or changes in routine. Implement stress management techniques such as deep breathing exercises, physical activity, journaling, or seeking professional support if needed.
Remember, taking care of your mental health is a year-round endeavor. By implementing these tips, you can enhance your well-being and make the most of the summer months. If you're struggling with your mental health during the summer months or at any time, don't hesitate to reach out to one of our mental health professionals. They can provide guidance, support, and evidence-based treatments tailored to your needs. We hope you have a fabulous summer.
