Summertime Mental Health Tips: Staying Balanced in the Sunshine

kharrison149
Jun 25
3 min read

For many, summer brings a sense of freedom — longer days, warm nights, vacations, and time outdoors. But it can also bring its own set of mental health challenges: disrupted routines, social pressure to “make the most of it,” and for some, feelings of loneliness or anxiety that don’t take a break just because the sun is out.

Whether summer energizes or overwhelms you, your mental health deserves just as much care in the sunshine as it does in the colder months. Here are some practical, gentle tips for nurturing your mental well-being during the summer season.

1. Prioritize Rest — Even When the Sun Says Go

Longer daylight hours can make us feel like we need to stay active and productive. But rest is still essential.

Keep a consistent sleep schedule (your brain and body will thank you).
Take breaks from social events without guilt.
Remember: it's okay to have slow days, even in the fast-paced energy of summer.

2. Stay Cool — Mentally and Physically

Heat can mess with your mood. Studies show high temperatures can increase irritability, fatigue, and even anxiety.Try this:

Stay hydrated throughout the day.
Use fans, cold compresses, or take a cool shower if you're overheating.
Avoid too much caffeine or alcohol, which can worsen dehydration and mood swings.

3. Move Your Body — But Don’t Overdo It

Exercise boosts endorphins, but in the summer heat, adjust your routines:

Try early morning or evening walks.
Go swimming — great for low-impact movement and relaxation.
Yoga under a shady tree? Yes, please.

Movement should feel good, not exhausting.

4. Practice “Sun-Smart” Self-Care

Sunlight is a great mood booster thanks to vitamin D, but too much can lead to burnout — and sunburn.

Wear sunscreen and sunglasses.
Schedule outdoor time in moderation.
If you’re sensitive to heat, prioritize indoor activities that still bring joy: reading, painting, journaling, or listening to music.

5. Maintain Your Mental Health Routines

Summer might disrupt your usual schedule — vacations, kids out of school, travel. It’s easy to lose touch with your grounding habits.

Set daily mental check-ins (How am I really doing today?).
Keep up with therapy or support groups.
Journal your thoughts to stay self-aware and connected.

6. Watch Out for Comparison Traps

It’s easy to feel like you're “missing out” when everyone’s posting beach pics or travel updates. But social media is a highlight reel, not real life. You’re allowed to have your own version of summer — even if it looks quiet, simple, or healing.

7. Connect with Nature — Even in Small Doses

Nature can be one of the best mental health tools we have:

Take a few minutes to sit under a tree.
Garden, even if it’s just a potted plant.
Listen to birds, watch the clouds, feel the grass.

These micro-moments of connection can have macro benefits for your mind.

8. Give Yourself Permission to Feel

Just because it’s sunny doesn’t mean you have to be happy all the time. If you’re struggling with anxiety, sadness, or stress — it doesn’t make you ungrateful or broken. Feel what you feel, without judgment. Seek help if you need it. You are not alone.

Make Summer Yours

There’s no one “right” way to do summer. Maybe for you it’s road trips and sunshine. Maybe it’s rest, reflection, and reset. Either way, your mental health matters. This season, give yourself permission to:

Say no.
Slow down.
Soak up the good stuff — and get support when you need it.

Your mind deserves care year-round. If you or someone you know needs help with comparison, our licensed clinicians at RDU Counseling for Change are here to help. Click here to schedule an appointment.