Navigating the Summer: A Therapist's Guide to Mental Wellness

As a therapist, I'm constantly attuned to the ebb and flow of my clients' emotions, especially during the summer months. From the highs of sunshine and vacations to the lows of heatwaves and social pressures, summer brings a unique set of mental health challenges and opportunities.

I hope to share some helpful strategies to help maintain your mental health through the summer months, as well as some of my own personal strategies!

The Positives:

1. Sunshine and Vitamin D:

   There's no denying the mood-boosting effects of sunlight. Exposure to natural light helps regulate our circadian rhythm and enhances serotonin production. I know that is a lot of big words, but they can all be summed up to say that there are so many physical and mental health benefits from sunshine and Vitamin D. So, soak up those rays responsibly and revel in the warmth of summer. Don’t forget your sunscreen though to protect your skin!

2. Opportunities for Relaxation:

   With longer days and warmer temperatures, summer offers ample opportunities for rest and relaxation. Whether it's lounging by the pool, taking a leisurely stroll in the park, or enjoying a picnic with loved ones, prioritize activities that replenish your energy and soothe your soul. My personal favorite is walking my dog or hanging out by the pool.

3. Social Connection:

   Summer often brings people together for outdoor gatherings, vacations, and celebrations. These moments of connection are invaluable for nurturing relationships, fostering a sense of belonging, and combating feelings of loneliness or isolation.

4. Time for Exploration:

   With a break from the routine of work or school, summer presents an ideal opportunity for exploration and self-discovery. Whether it's trying a new hobby, embarking on a road trip, or immersing yourself in nature, embrace the spirit of adventure and embrace new experiences.

The Negatives:

1. Heat and Humidity:

   While summer sunshine can be uplifting, excessive heat and humidity can take a toll on our physical and mental well-being. Heat-related illnesses, such as heatstroke and dehydration, are common during the summer months, so it's essential to stay hydrated, seek shade, and take breaks indoors when necessary.

2. Financial Strain:

   Summer vacations, social events, and recreational activities can strain our finances, leading to stress and anxiety. It's essential to set a budget, prioritize expenses, and explore affordable ways to enjoy the season without overspending.

3. Social Pressures:

   The pressure to have the "perfect" summer, as portrayed on social media, can exacerbate feelings of inadequacy, comparison, and FOMO (fear of missing out). Remember that social media often presents a curated version of reality, and it's okay to prioritize self-care and authenticity over constant activity and achievement. It is so important to remember that every single person can experience fun or joy in a completely different way.

4. Changes in Routine:

   For many people, summer disrupts their usual routines, leading to feelings of disorientation and instability. Whether it's adjusting to a different schedule, juggling childcare responsibilities, or navigating changes in work dynamics, maintaining a sense of routine can help mitigate stress and promote a sense of stability. I personally like to utilize an alarm clock still to ensure there is time for Chai Tea and breakfast before the day starts. The routine remains consistent and helps maintain my mental health over the summer.

Summer Family Dynamics

Navigating increased family time during the summer months or family vacations can pose unique challenges to our mental well-being. While spending quality time with loved ones can be rewarding, it can also exacerbate existing family dynamics and lead to stress, conflict, and emotional exhaustion. Here's why:

1. Intensified Family Dynamics:

   Spending extended periods of time with family members, especially in close quarters during vacations, can amplify existing tensions and conflicts. Differences in personalities, communication styles, and expectations may become more pronounced, leading to misunderstandings and friction.

2. Loss of Personal Space:

   Family vacations often entail sharing living spaces, such as hotel rooms or vacation rentals, which can result in a loss of personal space and privacy. This lack of alone time can be overwhelming for individuals who value solitude and quietude as a means of recharging.

3. High Expectations:

   There's often pressure to create perfect family memories during vacations, leading to unrealistic expectations and disappointment when things don't go as planned. From disagreements over itinerary choices to conflicts about finances or responsibilities, unmet expectations can fuel tension and resentment.

Strategies for Summer Mental Wellness:

1. Practice Self-Compassion:

   Be gentle with yourself and acknowledge that it's okay to have both good and bad days. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar challenges.

2. Set Realistic Expectations:

   Instead of striving for perfection, focus on setting realistic goals and expectations for yourself. Break tasks down into manageable steps, celebrate your progress, and be flexible in your approach.

3. Prioritize Self-Care:

   Make self-care a non-negotiable part of your daily routine, especially during the summer months. Whether it's getting enough sleep, eating nourishing foods, exercising regularly, or engaging in activities that bring you joy, prioritize your well-being. Self care if different for every person - you have to find what works for you! I love being outside either running or walking my dog for self-care.

4. Seek Support:

   Don't hesitate to reach out to friends, family members, or mental health professionals for support when needed. Whether it's venting about your frustrations, seeking advice, or simply having someone to listen, social support is essential for maintaining mental wellness. Phases Virginia can be a helpful resource throughout the summer months.

5. Practice Mindfulness:

   Cultivate mindfulness through practices such as meditation, deep breathing, or journaling. Mindfulness helps ground us in the present moment, reduce stress, and cultivate a greater sense of calm and clarity.

6. Set Boundaries:

   Learn to say no to activities or commitments that don't align with your priorities or values. Setting boundaries is essential for protecting your time, energy, and mental health. I have learned the hard way that saying no can be extremely difficult; however, it can be so valuable to maintaining your happiness. Setting boundaries can occur on a daily basis with little things like activities around the house, or with bigger items like vacations or trips. Learning to set and maintain healthy boundaries is something that can be worked on with Phases Virginia during sessions because we realize how difficult it can be!

7. Stay Connected:

   Foster meaningful connections with friends, family members, and community members. Whether it's joining a club, attending social events, or volunteering, social connection is essential for promoting mental wellness.

8. Seek Professional Help:

   If you're struggling with persistent feelings of sadness, anxiety, or overwhelmed, don't hesitate to seek support from a therapist. Therapy can provide you with coping strategies, support, and guidance to navigate life's challenges with resilience and grace. Schedule a 15 minute free phone consultation with Phases Virginia to determine how we can support you.

Navigating the summer months is like riding a wave—you need balance, a bit of courage, and a whole lot of self-care.

Self care is so important especially if it is your first time on a surf board and like me, you would fall many times! From beach days to family reunions, summer brings a mix of highs and lows.

By tuning into your needs, showing yourself some compassion, and leaning on your support network, you can ride those waves with resilience and even find some joy along the way. And hey, if you ever feel like you're getting tossed around, remember, I'm here to help you find your footing. Here's to a summer filled with sunshine, growth, and the kind of connections that make your heart feel full!