Managing Your Mental Health in the Summer Heat
The warm and bright summer days have arrived! This means more time outside in nature, at the beach, backyard, or park. Increased sunlight results in boosted vitamin D and serotonin, assisting in managing mood disorders, such as depression and bipolar disorder. For school-aged children and young adults, summer brings a sense of freedom and adventure after what can be a stressful school year. However, summer can also produce worsened mental health symptoms caused by various factors. In this blog post, we will explore how the summer heat can negatively impact mental health in the community and strategies to be proactive in maintaining your overall well-being.
Summer's Negative Impacts on Mental Health
While summer brings many beneficial elements to sustain mental health, there are areas to be mindful of to ensure you are supporting your mental and physical well-being. The intense heat in the summer months has been shown to increase the risk of relapses, emergency room visits, and heightened severity of symptoms for mental health disorders. This is because our bodies use more energy to cool down, causing amplified stress levels, irritability, and exhaustion.
Canada has endured challenging economic times, and it can be frightful to read the news on the state of the economy and how it will impact your personal situation. A combination of the summer heat and economic pressures produces a surge in homelessness for families and children, causing a reliance on shelters and non-profit organizations to protect their well-being. They can experience physical, developmental, and behavioural challenges, negatively impacting their hope and trajectory for the future. Furthermore, environmental concerns such as Canada’s wildfires causing a rippling air pollution effect in Ontario is notably challenging for children, those experiencing homelessness, and those with pre-existing health conditions, such as lung disease and heart disease.
Individuals experiencing less structure in the summer months might notice a more flexible routine, a relaxed sleeping schedule, or more time on their own. This can be difficult for those with pre-existing mental health conditions such as anxiety, where the structure is beneficial for stabilization and managing intrusive and catastrophic thinking. An unstructured sleeping and eating routine can also impact well-being, disrupting the body's ability to regulate stress and foster sustainable energy levels.
Proactive Strategies to Maintain Overall Well-Being
You can protect your overall well-being by being proactive this summer through strategies that can help boost your mental health. Below are a few strategies to consider. We encourage you to tailor these strategies to fit your unique needs to ensure they are attainable and realistic.
1. Increase your vitamin D and serotonin by going outside for 10 minutes a day. This could be going for a walk on your lunch break, buying ice cream with your family, or playing soccer in the park. The time spent outside will help maintain your vitamin D and serotonin, which can last into the fall season.
2. Maintain a proper sleep schedule and eating routine by eating nourishing foods, staying hydrated, and ensuring you get eight hours of sleep. Pre-planning meals, tracking your water intake, or having a summer nighttime routine can minimize the stress associated with these tasks.
3. Set goals to engage in meditation and mindfulness to decrease stress levels, reduce anxious thoughts, and remain in the present moment. This could also include limiting your social media or news intake to decrease worrying and fear. If financial anxiety arises, engage in reframing thoughts exercises or form a budget to help maintain your finances during summer.
4. Seek help or guidance if struggling with your mental health by talking to a family member, friend, or professional. You are not alone, and it shows great strength to seek help. By staying proactive and maintaining your mental health with a professional, you can set up strategies to support you in the fall and winter seasons. If you wish to schedule a FREE consultation to discuss your concerns with a professional, visit this link to book now.
These strategies are building blocks to master your overall mental health plan. It will look different for each person, and any step toward improving your well-being should be celebrated. We at Changing Tides Counselling wish you all a beautiful and enjoyable summer with rest, relaxation, and quality time.
References
Beach, C., Spadoni, P. (2010). Family homelessness: Summertime struggles. Canadian Observatory on Homelessness: Homeless Hub. https://www.homelesshub.ca/resource/family-homelessness-summertime-struggles
Ehrenfeld, T. (2017, July 31). If sun makes you happier, think about your vitamin d level. Psychology Today. https://www.psychologytoday.com/ca/blog/open-gently/201707/if-sun-makes-you-happier-think-about-your-vitamin-d-level
Discovery Mood & Anxiety Program. (n.d.). Five self-care tips to maintain mental health during the summer. https://discoverymood.com/blog/mental-health-during-the-summer/
McKoy, J. (2022, March 1). Summer heat can drain mental health. Boston University: The Brink. https://www.bu.edu/articles/2022/summer-heat-can-drain-mental-health/
Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology? Innovations in Clinical Neuroscience, 10(7-8), 20–24.
Seo, H. (2022, August 19). How heat waves take a toll on mental health. New York Times. https://www.nytimes.com/2022/08/19/well/mind/heat-mental-health.html
The Centre for Addiction and Mental Health. (n.d.). You’ve heard of the winter blues but what about summer depression? Retrieved June 11, 2023, from https://www.camh.ca/en/camh-news-and-stories/summer-depression
World Health Organization. (n.d.). Wildfires. https://www.who.int/health-topics/wildfires#tab=tab_1