Improving Mental Health in Summer

As the sun shines high in the sky and the days stretch to allow for more fun, summer brings joy and excitement to many. However, amid the season's excitement, it is essential to acknowledge the impact it can have on mental health. The long days and warm weather create opportunities for adventure and rest, but they can also present unique challenges to our mental well-being. Factors like higher temperatures, changing routines, and social pressures can strain our mental health, making it crucial to recognize the significance of self-care and support during this season. As a family of facilities for mental health, Banyan is exploring the multifaceted aspects of mental health in summer, shedding light on the importance of mindfulness and compassion towards us and others as we navigate the season.

Pros and Cons of Summer Break for Mental Health

Although summer is always associated with positivity, there are two sides to the relationship between summer and mental health. Summer can have both positive and negative effects on mental well-being, and the impact may vary from person to person.

Some of the ways summer can negatively affect mental health include:

• Seasonal Affective Disorder (SAD): While SAD is commonly associated with winter (i.e., winter blues), some individuals experience another version of this condition known as "summer depression." This is the result of longer daylight hours and increased heat, which can disrupt sleep patterns and lead to restlessness or irritability.
• Heat-related stress: Elevated temperatures can lead to physical discomfort and dehydration, which may worsen feelings of anxiety and agitation. Heat waves can also be dangerous and uncomfortable, further affecting mental health.
• Social pressures: Summer often involves gatherings, parties, and vacations, which can come with social pressure and FOMO (Fear Of Missing Out). One’s expectations of participating in all social activities can cause burnout and stress in some people.
• Struggles with body image: The "beach body" ideal perpetuated during summer can trigger insecurities and feelings of self-consciousness, which may contribute to low self-esteem and negative self-perception.
• Disrupted schedules: While students often look forward to summer break, the season often disrupts regular schedules, which can lead to feelings of disorientation and loss of routine. This lack of structure may impact individuals who rely on a routine for managing their mental health.
• Financial strain: Summer vacations and activities can be costly (especially if you want to do as much as possible), leading to financial stress and anxiety for those who can’t afford these things.

On the upside, summer can improve mental health in several ways:

• Boosted mood: Increased exposure to sunlight triggers the release of the hormone serotonin, which boosts mood and promotes feelings of happiness and well-being.
• More time outdoors: Summer provides opportunities for outdoor activities like hiking, swimming, and barbecues, which can improve mood and reduce stress.
• Increased time spent with loved ones: Because school is out, individuals can get together with their loved ones during the summer, which can contribute to improved mood and overall sense of well-being.
• Increased Vitamin D levels: Sun exposure contributes to vitamin D production, which is essential for physical and mental well-being.
• Vacation and relaxation: Summer vacations offer a chance to relax and take a break from daily stressors, contributing to a sense of rejuvenation and improved mental health.

It is important to recognize the potential positives and negatives of mental health in summer and take proactive steps to manage stress, prioritize self-care, and seek mental health treatment when needed. This is especially important for individuals who rely on structured schedules to manage their mental health and may struggle more during the leisure months of summer.

Tips for Improving Mental Health in Summer

Because every season of life can bring challenges, we are sharing some of our top summer mental health tips to help you get the most out of summer and navigate the season with positivity and mindfulness:

• Embrace body positivity: The summer often brings around the “beach body” mentality, which can negatively impact your self-esteem and self-confidence. Instead, be intentional about focusing on self-acceptance and body positivity. Remember that everyone’s body is unique and worthy of love and respect.
• Limit screen time: Social media can sometimes amplify feelings of FOMO, contribute to comparison, cause unrealistic expectations, and feed into body image problems. Consider limiting your social media to reduce stress and maintain a healthy perspective.
• Maintain a stable routine: While summer can be a time of relaxation and leisure, do not neglect your routine. Stick to consistent sleep patterns and incorporate regular exercise, both of which can positively impact your mental state.
• Participate in outdoor activities: Take advantage of the nice weather and engage in outdoor activities you enjoy, such as walking, hiking, or cycling. Spending time outdoors is one of the best ways to improve your mood.
• Plan downtime: As summer often involves social gatherings and vacations, remember to fit breaks into your schedule. It's okay to take a break and enjoy the quiet moments of the season. Otherwise, you risk overwhelming yourself.
• Practice mindfulness: Engage in mindfulness practices, such as meditation, yoga, or deep breathing exercises, to stay grounded and reduce stress during the season.
• Practice sun safety: While sunlight can be beneficial for mental health, excessive sun exposure can be harmful. Remember to wear sunscreen, use protective clothing, stay hydrated, and seek shade during peak hours to avoid sunburn and heat-related issues.
• Seek support if you need it: If you are experiencing feelings of depression, anxiety, or any other mental health concerns, immediately reach out to friends, family, or a mental health professional for support.
• Set realistic expectations: Avoid giving in to social pressures or comparing yourself to others during summer activities. Remember that not everything posted on social media is legitimate or realistic. Therefore, we encourage you to set realistic expectations for yourself and prioritize doing things that bring you joy and fulfillment.
• Stay connected with loved ones: Maintain social connections with friends and loved ones, as engaging in positive social interactions can greatly benefit your mental well-being.
• Stay hydrated: It’s important to drink plenty of water and to stay hydrated in hot weather. Dehydration can contribute to fatigue and irritability, and it can be dangerous in extreme cases.

Remember, taking care of your mental health is crucial year-round, and applying these tips to your summer routine can lead to a more enjoyable and mentally well-balanced season.

Making the Most of Summer Break with Your Kids

Summer break is a unique opportunity for parents to bond with their children and create lasting memories. However, it can also be a time filled with challenges, especially when balancing relaxation and structure. Here’s how you can make the most of this time:

1. Embrace Outdoor Activities

Getting children outside and soaking up the sunshine is essential. Fresh air and natural light can significantly boost their mood and overall well-being. Outdoor activities such as hiking, biking, or simply playing in the park encourage physical fitness and creativity. Plus, the vitamin D from sunlight aids their immune systems and improves mood.

2. Limit Screen Time

While technology can be educational and entertaining, too much screen time can negatively impact children's mental health. Implementing a "digital detox" during specific hours each day encourages the family to engage in other activities. Use this time for reading, playing board games, or engaging in crafts. This helps kids discover new interests and develop self-management skills.

3. Foster Social Connections

Maintaining friendships outside of the school environment is crucial for children's social development. Plan playdates, organize family outings, or sign them up for summer camps. These activities promote emotional growth and provide fun, stimulating environments. Join community activities or volunteer together to strengthen familial bonds and instill a sense of empathy and community service in your kids.

4. Incorporate Mindfulness Practices

Practicing mindfulness can help reduce anxiety and build stronger family connections. Introduce simple mindfulness exercises such as breathing techniques or body scans that only take a few minutes. Setting a daily goal for mindful moments can create a peaceful atmosphere and improve overall mental health for both parents and children.

5. Schedule Quality Time

Intentional quality time can have a profound impact on a child's development. Strive to spend at least 5-10 minutes of focused time with your children each day. This could include reading bedtime stories, cooking together, or simply talking about their day. Consider creating a summer bucket list to plan fun activities and ensure you make the most of your time together.

6. Prioritize Self-Care

Parents often put their needs last, leading to burnout. Remember, taking care of yourself is crucial for maintaining the energy needed to care for your children. Establish a support system of family and friends to share responsibilities. Make sure to carve out time for your hobbies or even just a moment of peace, which will enable you to be more present and engaged with your kids.

By following these tips, parents can make summer break a fulfilling and memorable time for the entire family. Balancing outdoor fun, social activities, mindful practices, and quality family time while ensuring self-care can help create a joyful and enriching summertime experience.

Activities for Quality Family Time

Quality family time plays a crucial role in your children's growth and development. Despite our busy schedules, it's vital to carve out moments to reconnect with them. Here are some engaging activities to consider for your time together:

Daily Rituals

• Meals Together: Sharing breakfast, lunch, or dinner as a family creates opportunities for meaningful conversations.
• Bedtime Stories: Reading to your kids before they sleep fosters a love for literature and helps them wind down.

Creative Projects

• Summer Bucket List: Sit down with your kids and brainstorm fun activities for the summer. This can include trips to the park, bike rides, or even indoor crafts.
• Art and Craft: Engage in creative projects like painting, drawing, or building something together. This cultivates imagination and teamwork.

Outdoor Adventures

• Nature Walks: Explore local parks or hiking trails. It's an excellent way to enjoy the outdoors and get some exercise.
• Gardening: Plant flowers, vegetables, or herbs together. This teaches responsibility and patience as they watch their plants grow.

Weekend Fun

• Game Nights: Dedicate one night a week to playing board games or card games. It’s a fun way to bond and develop strategic thinking.
• Movie Marathons: Choose a series of family-friendly movies and make it a cozy movie night with popcorn and blankets.

Learning Activities

• Cooking Together: Involve your kids in meal preparation. It's a practical skill and a lot of fun.
• Educational Outings: Visits to museums, zoos, or science centers can be both entertaining and informative.

By incorporating these activities into your routine, you can ensure that every moment spent with your family is enriching and memorable.

Asking for Help With Mental Health

No matter what time of the year it is, Banyan Mental Health is always ready to offer support. With outpatient and residential mental health facilities located nationwide, we offer treatment for disorders like depression, schizophrenia, anxiety, and more to everyone.

If you or someone you care about is struggling with mental illness, call Banyan Treatment Centers today at 888-280-4763 to learn how our adult mental health services can help.

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