For many people, mental health and wellness can fluctuate with the seasons. Why does this happen? Well, there are many natural phenomena that influence our wellbeing. For instance, the amount of daylight we experience, seasonal foods, temperature, air quality, and green spaces all have an impact on our mental health.
You may already know that seasonal depression (properly known as seasonal affective disorder and aptly abbreviated as SAD) is typically associated with the winter months, when fewer daylight hours and colder temperatures can negatively impact your mood. You may not know, however, that summer can also present challenges for mental health in different ways.
In this article, we will explore how summer can affect your mental health – as well as five top tips to feel your best during this sunny season.
How Does Summer Affect Mental Health?
Many people experience a boost in their mental health during the summer – and this can be seen in both adults and children. That’s because increased sun exposure means more vitamin D, which can lead to an improved mood. But while summer is typically associated with upbeat living, it can also come with adverse effects.
First and foremost, summer can throw off our typical routines. For people who are living with autism, anxiety, attention deficit disorders, or other behavioral health challenges, having a strong sense of structure can be crucial to maintaining mental health. But with school out for the summer, family vacations planned, and social events happening left and right, the summertime months can feel disruptive.
Additionally, increased temperatures during the summer can be impactful. The summer heat can be a trigger for people with anxiety, and it can also worsen manic episodes of bipolar disorder. For some people, being outside in the heat is uncomfortable and actually deters spending time outdoors, which can lead to feelings of isolation.
One study from JAMA Psychiatry found that the number of U.S. patients seeking mental health support at emergency rooms went up during periods of intense heat. In other words, summer can be a fun and exciting time of year – but that does not mean we should stop prioritizing mental health. Let’s take a look at some strategies to support ongoing wellness during the summer months.
5 Tips for a Mentally Healthy Summer
Here are some of our top strategies to look out for your mental wellbeing this summer. Let us know which one is your favorite!
#1: Establish New Routines
While summer can throw a wrench in our usual routines, many people benefit from the comfort of a routine – and routines can be a key piece of managing symptoms for many types of behavioral health challenges. For children who benefit from structure, being out of school can make the day less predictable.
During the summer, establishing new routines can be helpful for the mental health of both adults and children. Giving structure to your day can help you adjust to the new season and know what to expect, which can reduce the symptoms of anxiety and other disorders. For instance, you could try waking up at a consistent time, enjoying light exercise, cooking a meal, and reading. How much or how little you schedule your time is up to you.
#2: Stay Hydrated
The body typically needs more water during the summer heat. Staying hydrated helps nourish your brain and supports both mental and physical health. Summer also provides a great opportunity to eat healthy, seasonal produce. Avoiding processed summer treats can help to prevent sugar rushes and other concerns that don’t make you feel so great.
#3: Soak Up the Sun
Did you know that most people get about 90% of their Vitamin D directly from sunlight? While the heat during the summer can be an obstacle in terms of spending time outdoors, consider whether you can enjoy nature during cooler times of the day – perhaps taking an early morning walk or sipping some lemonade outside during the late afternoon. Don’t forget the sunscreen!
What’s so great about Vitamin D? It helps build and maintain healthy bones, supports immune health, and improves muscle function and brain cell activity. Low levels of Vitamin D can put you more at risk for behavioral and mental health disorders like anxiety or depression.
#4: Enjoy Physical Activity
We all know that exercising is good for physical health… But did you know that it can also positively impact your mental health? Physical activity decreases stress hormones like cortisol while boosting your levels of “feel good” chemicals in your body: endorphins, dopamine, and serotonin. When you engage in exercise, you are likely to experience a natural mood boost that can not only reduce feelings of anxiety and depression but also improve sleep and memory!
Exercising does not have to mean hitting your local CrossFit gym seven days a week. According to the American Heart Association, 150 minutes per week of moderate exercise is plenty. That breaks down to 30 minutes per day, five days per week – and low-impact activities like swimming, walking, or yoga can be great options to kickstart your physical fitness journey.
#5: Seek Support
Remember, you do not have to wait until you are struggling to seek mental health support. Working with a licensed behavioral health practitioner can help you get an accurate diagnosis, better understand your symptoms, and even begin a medication management routine. Local to the Baltimore area? Consider Triumph Behavioral Health, a Maryland wellness center that is here to support you in your time of need.
Get the Support You Need This Summer
During the summer months, many of us are rushing around, shuttling kids to and from camp, planning trips or vacations, and attending cookouts or other social events. Still, it is crucial to remember to take time to check in on yourself and your mental health. Summer is a beautiful and bright season when we take our emotional wellbeing into account – so try out these tips to make this summer the best one yet.
Need some support along the way? At Triumph Behavioral Health, we are here to help. Get in touch with us today to chat with a professional behavioral healthcare provider.