Embracing Summer…Summer is often portrayed as a season of relaxation, vacations, and sunshine. However, for many, the shift in routine and structure can introduce stress. The lack of consistency, disruption in daily schedules, and the pressure to make the most of this vibrant season can be overwhelming. Here’s a guide to navigating the stresses of summer and leveraging its potential to enhance your mental health.

Understanding Summer Stress

1. Routine Disruption

During the school year or work season, routines are well-established. Summer often means vacations, sporadic plans, and an unpredictable schedule. This lack of structure can lead to anxiety and a sense of disorganization. 

2. Social Pressure

There’s a societal expectation to enjoy summer to the fullest. Social media is flooded with images of vacations, beach outings, and social gatherings, creating a fear of missing out (FOMO) and adding pressure to constantly be active and enjoying oneself.

3. Heat and Sleep Disruption

Warmer temperatures can impact sleep patterns, leading to sleep deprivation, which in turn affects mood and stress levels. The discomfort from heat can exacerbate feelings of irritability and restlessness.

Strategies for Managing Summer Stress

1. Establish a Flexible Routine

While it’s important to embrace the spontaneity of summer, having a flexible routine can provide a sense of stability. Here’s how:

• Set Daily Goals: Each morning, outline a few tasks or activities you’d like to accomplish. This can be as simple as reading a chapter of a book, going for a walk, or completing a household chore.
• Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day, even if the rest of your day varies.

2. Prioritize Self-Care

Summer is an excellent time to focus on self-care practices that might be neglected during busier seasons.

• Hydration and Nutrition: Stay hydrated and maintain a balanced diet to keep your energy levels stable.
• Physical Activity: Engage in outdoor activities that you enjoy, such as swimming, hiking, or yoga. Exercise is a natural stress reliever and mood booster.
• Mindfulness and Relaxation: Practice mindfulness through meditation, deep breathing exercises, or simply spending quiet time in nature.

3. Manage Social Media Usage

Social media can amplify the pressure to have a perfect summer. Don’t get caught up in doom-scrolling!  To mitigate this:

• Set Limits: Allocate specific times for social media use and stick to them.
• Curate Your Feed: Follow accounts that inspire and uplift you rather than those that cause stress or comparison.

4. Plan Meaningful Activities

While spontaneity is part of summer’s charm, planning a few meaningful activities can give you something to look forward to without feeling overwhelmed.

• Short Trips and Staycations: Plan local trips or staycations that don’t require extensive planning or travel but still offer a change of scenery.
• Creative Projects: Engage in hobbies or creative projects that you’ve been wanting to try, whether it’s painting, gardening, or learning a new skill.

A Few Tools for a Stress-Free Summer

1. Journaling

Keeping a journal can help you process your thoughts and feelings. Reflect on your day, jot down what you’re grateful for, and set intentions for the days ahead.

2. Apps for Mental Health

There are numerous apps designed to support mental health and well-being:

• Headspace: For guided meditation and mindfulness exercises.
• MyFitnessPal: To track your nutrition and physical activity.
• Sleep Cycle: To monitor and improve your sleep patterns.

3. Community and Support

Engage with community resources and support networks:

• Local Groups: Join local clubs or groups that align with your interests, such as hiking clubs, book clubs, or volunteer organizations.
• Professional Help: If summer stress feels overwhelming, consider seeking help from a therapist or counselor. If this is something you are already doing keep it up. We are here for you at NJHW! 

4. Environmental Adjustments

Create a conducive environment for relaxation and productivity:

• Cool Spaces: Use fans, air conditioning, or cooling pads to keep your living space comfortable.
• Outdoor Shade: Set up shaded areas in your yard or patio to enjoy the outdoors without the direct heat.

Conclusion

Summer, with all its potential for joy and relaxation, can also bring about unique stresses due to changes in structure and routine. By establishing a flexible routine, prioritizing self-care, managing social media usage, and planning meaningful activities, you can navigate summer stress effectively. Utilize tools like journaling, mental health apps, community support, and environmental adjustments to maximize the mental health benefits of the season. Embrace the summer with a balanced approach, allowing yourself to enjoy the spontaneity and relaxation it offers while maintaining a sense of stability and well-being.