Summer Mental Health: Tips for Well-Being & Activities

Summer often brings images of sunny days, relaxing vacations, and carefree moments. But while it can be a time of rejuvenation for many, summer can also present unique mental health challenges for others. 

From changes in routine to the intensity of summer’s heat, understanding these potential impacts and having effective strategies is key to nurturing your well-being. Practical summer mental health tips and engaging activities can help you embrace the season with peace of mind.

Understanding the Importance of Mental Health in Summer

Just as you would care for your physical health during warmer months, prioritizing your mental health is equally vital in the summertime. Longer days and altered schedules can have unexpected impacts.

In fact, a 2023 report released by the American Psychological Association (APA) states that mental health issues can actually worsen due to hotter weather and longer, sunnier days. Being proactive about your summer mental health ensures you can fully enjoy the season's unique opportunities.

Common Summer Mental Health Challenges

While summer offers many positive aspects, it's important to acknowledge and prepare for potential challenges to your well-being.

Seasonal Affective Disorder and Summer

While often associated with the colder, darker months, a lesser-known form of Seasonal Affective Disorder (SAD) can affect individuals during summer. 

This "summer SAD" is often linked to the heat, humidity, and longer daylight hours that can disrupt sleep patterns and internal body clocks. 

According to Healthline, unlike winter SAD which often involves increased appetite and hypersomnia, summer SAD is more commonly associated with the following:

• decreased appetite 
• insomnia,
• restlessness 
• agitation
• anxiety
• episodes of unpredictable behavior

Heat-Induced Stress and Anxiety

Rising summer temperatures can have a tangible impact on your mental state. You might find that heat exacerbates feelings of irritability, stress, and anxiety. The physical discomfort produced by summer heat can lead to heightened unease, making it harder to relax and enjoy your day.

Extreme heat can worsen mental health symptoms across many diagnoses, including anxiety and stress-related disorders. A U.S. study found an 8% increase in mental health-related emergency department visits on the hottest days of summer compared with the coolest days, according to the APA.

Disrupted Routines and Its Effects

Summer often means a break from the structured schedules of work or school. While this can offer a welcome sense of freedom, the sudden disruption or lack of routine can sometimes lead to unexpected challenges. 

Without the anchor of a consistent schedule, you might experience increased anxiety while feeling adrift or purposeless. Irregular sleep patterns and decreased motivation can also create complications.

Make This Summer Great for Everyone

Remember that new and exciting experiences can sometimes bring big feelings for your child. To help ensure these events remain positive and enjoyable for everyone, having some simple calming strategies at hand can be invaluable. 

Claim your toolkit of 50+ Calming Strategies for Kids in Foster Care and discover gentle sensory activities and easy breathing techniques you can use on the go.

How to Take Care of Your Mental Health in Summer

Taking care of your mental health in the summer involves proactive strategies and self-compassion. It's about finding a balance that works for you, allowing for spontaneity while still maintaining a sense of practicality.

Staying Hydrated and Well-Nourished

Proper physical care is part of the foundation for good mental health. Staying hydrated is especially crucial in summer. Dehydration can lead to fatigue, headaches, and a fuzzy mind, all of which can contribute to irritability and low moods. 

Make sure you're drinking plenty of water throughout the day. Similarly, nourishing your body with fresh, wholesome foods, especially seasonal fruits and vegetables, provides the energy and nutrients your brain needs to function optimally.

Establishing a Consistent Routine

While summer invites flexibility, maintaining some semblance of a routine can be incredibly beneficial for your mental health. You don't need a rigid schedule, but consistent sleep patterns, regular mealtimes, and designated periods of work, relaxation, and physical activity can provide a comforting and healthy framework for your days. 

Managing Social Obligations and Finding Time for Yourself

Summer often brings more social invitations. While connecting with others is vital to mental health, it's also important to recognize your limits and when you feel overwhelmed. It's perfectly acceptable to say "no" to some engagements if you need time to recharge. 

Prioritize quality social interactions over quantity, and consciously schedule time for peaceful solitude and self-care. Your mental and emotional wellness benefit from a balance between spending time with others and enjoying personal space.

Practicing Mindfulness and Relaxation

Intentionally setting aside time for mindfulness and relaxation can significantly support your summer mental health. This may involve meditation, deep breathing exercises, or simply taking a few moments to quietly observe your surroundings. 

These practices help ground you in the present moment, reduce stress, and cultivate a sense of calm.

What Are Some Creative Indoor Activities to Improve Mental Well-Being During Summer?

When the summer heat becomes intense, seeking refuge indoors doesn't mean your mental health activities have to cease. In fact, many creative indoor pursuits can be wonderfully therapeutic and offer a refreshing break.

• Artistic Pursuits: Engaging your creative side, whether through painting, drawing, or even adult coloring books, can be incredibly meditative. It provides an outlet for self-expression and can help quiet a busy mind.
• Reading and Journaling: Lose yourself in a good book without leaving your cool space. Journaling offers a powerful way to process thoughts, feelings, and experiences, fostering self-awareness and emotional regulation.
• Indoor Gardening or Plant Care: Even indoors you can connect with nature. Tending to houseplants, starting an indoor herb garden, or simply arranging flowers can bring a sense of peace and accomplishment.
• Learning a New Skill: Use the cooler indoor hours to embark on a new hobby. This could include learning a musical instrument, trying a new language online, or exploring a craft like knitting or pottery. The challenge and sense of achievement can boost your mood and confidence.
• Yoga and Meditation: Many free online resources and apps offer guided yoga and meditation sessions that you can do in the comfort of your home. These practices are excellent for reducing stress and promoting inner calm.

These mental health activities allow you to maintain peace of mind and engage your brain in positive ways, even when outdoor options are limited.

Outdoor Activities for Mental Wellness

When the weather permits, outdoor summer activities can also be great for boosting your mental health. Here are some examples:

• Nature Walks and Hiking: Spending time in green spaces is scientifically proven to reduce stress hormones and improve mood. A gentle walk in a local park or a more vigorous hike can offer both physical exercise and mental clarity.
• Gardening: Connecting with the earth through gardening can be therapeutic and beneficial. The act of nurturing plants, feeling the soil, and witnessing growth can foster patience, reduce anxiety, and provide a sense of accomplishment.
• Beach and Water Activities: The calming sounds of waves, the vastness of the ocean, or the refreshing feel of a lake can have a profound impact on your sense of peace. Swimming, wading, or simply sitting by the water can be deeply relaxing and restorative.

Building a Support System in Summer

You don't have to navigate summer mental health challenges alone. Building and utilizing a strong support system is a powerful strategy to maintain wellness.

Communicate Your Needs to Family and Friends

Openly share with loved ones how you're feeling and what you need. If you're feeling overwhelmed by social events, politely decline or suggest a different activity. If you're struggling with a dip in mood, let a trusted friend or family member know. They can offer understanding, support, or simply a listening ear.

Join Community Groups or Workshops

Connecting with others who share your interests can foster a sense of belonging and reduce feelings of isolation. Look for local clubs, workshops, or volunteer opportunities that align with your passions. This is a great way to meet new people and build a supportive community.

Embrace Summer as a Time for Growth and Reflection

Summer offers a wonderful chance to focus on your mental health and well-being. By proactively managing challenges like heat-induced anxiety, embracing a balanced routine, engaging in enriching mental health activities, and leaning on your support system, you can truly make the most of this vibrant season. 

Despite your best efforts, there may be times when you need additional support. Remember that seeking help from a mental health professional is a sign of strength, not weakness.