From getting outdoors more and establishing healthy routines to digital detox and setting boundaries, here are some practical ways in which to manage your wellbeing over the warmer months
We might associate summer with the promise of longer days, picnics in the park with friends and opportunities to get outside and enjoy the warm weather, but it can also trigger an array of mental health issues that many of us don’t anticipate.
From increased pressures to socialise and parental burnout from needing to keep the kids entertained over the summer holidays, to feeling like we have to make the most of every moment of sunshine, summer can cause unexpected stress and anxiety.
However, there are ways to enjoy summer without it having a negative impact on your mental state with these practical strategies.
Harness the power of the outdoors
Nature offers so many benefits for our health, both physical and mental, and the great weather during the summer means you have more opportunities to take advantage of it. Research consistently shows that spending time in nature reduces stress hormones like cortisol and boosts mood-enhancing neurotransmitters.
The simple act of walking through a park, hiking a nearby trail, or even tending to a garden provides immediate psychological benefits. What’s more, these activities don't require expensive equipment or extensive planning; even a 20-minute stroll through your local park on your lunch break could provide a positive shift to your mental state and offer clarity during challenging moments.
Cultivate self-care and mindfulness
While longer days offer more opportunities for social connection with friends and family, they can also create the false sense that our calendars should always be full. Scheduling dedicated downtime is crucial for our mental health, allowing our mind and body to process experiences and recharge.
As award-winning psychotherapist Maggie Morrow, founder of Klearminds, highlights: “Stress is not just a fleeting feeling of being overwhelmed - it can have serious long-term effects on our mental and physical health….That’s why it is crucial to recognise when we’re stressed and take proactive steps to address it.”
Summer is an ideal time to check in with yourself and proactively manage stress levels. Balancing active outdoor pursuits with quiet moments in nature can bring both balance and perspective. Whether you favour mindful meditations, reading a book in the shade, attending that lunch date or booking an evening yoga class, taking the right steps to avoid over-scheduling means you maintain the mental space that’s necessary for reflection.
Make time for learning
Learning new things can be a huge boost to our confidence, helps us use our time wisely and provides a sense of accomplishment, rather than a feeling of ‘wasting’ the summer. Why not use this season to pick up a new hobby you’ve always wanted to try?
Maybe you want to reset your mind and body - yoga and Pilates are great activities for this. Or perhaps you’ve always wanted to learn how to dance but you’ve felt too self-conscious. Use the summer as the kickstart you need to find classes in your local area where you can learn a new skill and meet new people.
Establish healthy summer routines
While flexibility can be liberating, maintaining some structure supports your mental stability and prevents overwhelm. Try to create a consistent sleep schedule to keep natural rhythms in check, creating a cool, dark sleeping environment that isn’t interrupted by the shorter nights.
Nutrition also plays an important role in your mental health, but it’s often overlooked. The abundance of fresh, seasonal produce provides plenty of natural mood-supporting nutrients. However, hydration becomes even more critical in warmer weather as a lack of water can seriously affect your cognitive abilities and emotional stability.
Mindful screen time management becomes increasingly important, as the pressure to document and share our summer experiences can lead to excessive social media use. The phenomenon of "doomscrolling" and compulsive social media checking can heighten anxiety and create unrealistic comparisons with others' experiences.
Aim to implement regular digital detoxes, perhaps during outdoor activities or when you’ve scheduled in dedicated relaxation time, to help maintain perspective and reduce the constant stimulation that can overwhelm us mentally.
Manage social expectations and set boundaries
Our social calendar can quickly become overwhelming in the summer, with invitations to barbecues, festivals and gatherings arriving in quick succession. Learning to set boundaries and saying no to commitments that don't align with your energy levels or values becomes crucial for maintaining mental balance.
This isn't about becoming anti-social - rather, it’s about prioritising quality over quantity with your social interactions and recognising that meaningful connections matter more than a busy social calendar.
Acknowledging that not every day will be Instagram-worthy or filled with exciting adventures. This helps you to establish more realistic expectations for the season. Some days will be quiet, some plans will fall through, and some moments will be ordinary, and this is completely normal. Try to avoid comparisons with others' seemingly perfect summer experiences, be it online or in person, to allow yourself to appreciate your own unique experiences through the season.
Embrace the season with intentional self-kindness
Supporting your mental wellbeing during summer takes intentional effort and self-awareness, but the rewards are worth it. Whether it’s embracing the therapeutic power of nature, establishing healthy routines and boundaries or using the time to invest in your health and self-care, you can create a foundation for really thriving during these months rather than simply surviving.
It's often easier to extend kindness to others rather than ourselves, but this summer, make self-compassion a priority. Don’t feel pressured to match everyone else’s seemingly perfect routines or boundless excitement for hotter weather and sunshine.
Instead, take a moment to reflect on what you need to support your mental health and happiness, and find ways to incorporate this into your daily routines. Remember, every step forward, no matter how small, is progress that can significantly boost your mood and lower stress and anxiety.
Article by Annie Button
