Tan Lines and Healthy Minds
With Summer approaching, the excitement of school breaks, less demanding structure and routine and fun in the sun is a commonly shared sentiment! While Summer promises of warmer weather often initiates an uplift of mood and energy levels, many individuals find that they continue to experience fluctuations in mood, persistent depression and/or anxiety and a host of other mental health related concerns. Summer is not a fix or solve for mental health and there are actually several widely experienced concerns and scenarios that benefit from additional consideration and attention in the Summer months in support of mental health.
Schedule/Routine Changes:
Schools out for Summer! Half day Friday! Sunday Funday! Whether your day to day looks a bit different in the Summer or you have more one off events planned that change up your typical routines, many find that come Summer, at least some of their typical stable routines and schedules experience a shake up and for others, their schedule is turned upside down. Even when the change up is welcomed, it can be destabilizing and disruptive, especially for those who thrive in routine or utilize structure as a part of maintaining mental health. A few things to consider…
Maintain consistent sleep and wake times. Even if you don’t need to wake as early, having a predictable sleep and wake time supports your sleep hygiene which is so important for maintaining mental health. It doesn’t have to mean missing out on the fun. If you get to sleep in a little longer or find your self staying up later on Summer nights, be intentional with adjustments and develop a Summer routine that supports your wants and needs.
More time out enjoying the weekend means less time for work week recovery and prep. Many individuals use the weekend as a time to rest and recover from the week prior and prepare for the week ahead. Meal prep, laundry, chores and other to do’s might be more challenging to fit in while trying to maximize Summer fun and experiences. Try approaching these to do’s with flexibility. Develop a plan that works for you to tackle small tasks throughout the week so you don’t find them waiting for the weekend. Consider bringing in more ease with quick/easy meals and shortcuts. Identify and commit to your weekend priority and remember not to over-schedule your Summer.
Heat Advisory:
If you’re anything like me, you are both excited for the warmer weather and simultaneously dreading excessive heat which can impact moods prompting increased agitation, anxiety and draining energy. Some things to consider in supporting mental health on high heat days…
Don’t underestimate the importance of hydration. I know, I know. It’s obvious. But it’s so important.
Be mindful not to push it outside in extreme temps, especially if you take prescription medications. Some medications impact the way the body experiences heat making it more difficult for internal temperature regulation and sensing. Plan ahead for adequate breaks from the heat and adjust plans as needed if temperatures are too hot.
Know your heat limits. Don’t abandon your needs in the pursuit of maximizing your Summer or keeping up with others.
Bring a cooler bag with cold drinks, ice packs, cold compress, battery fan, etc. Anything that can help you regulate body temps. Your emotions will thank you, too.
Expectations vs. Reality:
While Summer fun may be had, don’t put too much pressure on enjoying yourself. Summer does not take away from the real life internal and external challenges we all face including fluctuations in mood, relationship stressors, individual mental health concerns and upsetting current events. Social media comparisons can add to disappointment if it appears someone else is having a more enjoyable Summer experience. It’s important to remember:
Social media is not real life and does not give the whole story. People are often posting the best shot and not the real image.
Summer is just a season. Our mental health benefits from a more consistent practice of showing up for the things we enjoy and find meaningful, not just trying to cram fun into 3 months of the year. Consider ways in which you can prioritize fun, relaxation and outdoor experiences in other seasons so you don’t put the pressure on this summer.
Body Image:
For individuals who struggle with body image, Summer can bring heightened distress. Social comparisons and self-defeating thoughts can interfere with enjoyment and for some, can prompt avoidance of situations in which they may feel more exposed or potential for criticism/judgment from others.
Practice non-judgment and self-compassion as you approach uncomfortable scenarios.
Focus on comfort and self-expression/individual style preferences rather than quick trends or sizes.
Let go of comparisons in self- talk and in conversation. Utilize body positivity and neutral language in discussing body sizes, shapes, differences and make it a habit not to make this a point of conversation that is normalized.
Limiting Alcohol Consumption:
For some, Summer months prompt increased alcohol consumption. This can adversely impact anxiety, sleep quality and mood stability with heightened depression, social conflict and risk behaviors.
If you plan to consume alcohol this summer, make sure you consider your limits and the consequences of use.
Plan non-alcohol centered events which are activities in which alcohol is not the central focus of the activity.
Order non-alcoholic beverages as well and use them to break up or slow down alcohol intake.
Normalize NOT ordering/drinking alcohol, even if others are consuming.
If you are not planning to consume alcohol or are working on maintaining sobriety during this season, consider reaching out to trusted supports that can help you in maintaining sobriety. Let them know you do not plan to drink and ask for their support. Consider activities that do not include alcohol, a plan of how to maintain sobriety if alcohol is present and know your limits and exit strategy if the social pressure or drinking urges become too much.
Whatever this Summer season brings your way, I hope you are able to find balance in enjoyment and honoring your needs in support of your mental health. And don’t forget your sunscreen!
-Rachel
**This content was written for informational and entertainment purposes only and is not intended as individual guidance or recommendation. Please consult with your individual health and/or mental health professional if you have any questions or concerns and for specific and individualized guidance as needed.
All content is self-written, without AI, and from my own experiences as a therapist of over 10 years.