While summer festivities offer an often much-desired break in our day-to-day routines, the go-go-go schedules we create for ourselves can also become somewhat taxing themselves, says Naomi Yano, a registered psychotherapist based in Mississauga, Ontario, Canada. “We may have a lot of things we want to get done, places to go, and people to see,” she says. And if they’re getting in the way of routines that, over the course of the rest of the year, help you take care of your own health and personal needs, don’t forget to think about how you can manage those needs in other ways during the summer months (when your schedule may be different). Remember, deciding when a self-care practice is no longer working or needs adjusting is an important part of self-care. And taking care of your own needs ⎯ your self-care ⎯ can make all that other stuff more enjoyable, Yano says. Here are some summer-inspired self-care practices to try. Which ones resonate with you?
1. Get Outside
Step 1 for making the most of the warmer-weather season is getting out into it. “My advice for summer self-care is to try to go for daily walks,” says Risa Williams, a licensed marriage and family therapist based in Los Angeles, and author of The Ultimate Anxiety Toolkit. Being surrounded by nature, plants, and greenery can lower your stress quickly, as can physical activity, she says. A review published in 2018 in the journal Health & Place analyzed data from existing studies and found that spending time outdoors can immediately lower stress levels, and that outdoor walks in green spaces are particularly effective. “Keep track of your daily walks on a calendar,” Williams suggests. Seeing that streak on paper (or a digital calendar) may help keep you accountable to the habit.
2. Leave Time for Rest
“It can be very easy to overextend ourselves,” says Hope Weiss, LCSW, a therapist based in Longmont, Colorado. That’s true any time of year, but especially in summer, when friendlier weather inspires many to do more, she says. Many people are excited to get back to travel this summer after the previous years’ pandemic disruptions. The Transportation Security Administration (TSA) reports that air travel is expected to match pre-pandemic levels for the first time this summer, and may even exceed numbers from 2019. Do have summer adventures and connect with friends and family, Weiss says. But, don’t forget to take time to slow down when you need it, so you don’t exhaust yourself. “Sometimes that may mean reading a book in a hammock,” she says. And remember: It’s okay to say no to invitations or other plans if that’s what’s best for you.
3. Socialize IRL Rather Than Online
Try working on being more present in the moment by reducing social media use and socializing more in person, suggests LaWanda Hill, PhD, a psychologist based in San Jose, California. “Schedule pool parties, barbecues, or time together at the beach for rejuvenation and restoration,” Dr. Hill says. Doing so can have major benefits; research shows that friendships are positively associated with life satisfaction, and that both the quality of your friendships and how often you see your friends play a role.
4. Buy Summer Clothes That Fit
A lot of people who struggle with body image experience more distress during the summer months when we tend to wear clothing that exposes more of our bodies, like swimwear, says Brianna Campos, licensed professional counselor, a body image coach and educator based in Waldwick, New Jersey. If this is you, show yourself some self-compassion. “Finding comfortable clothing is a good place to start,” Campos says. You don’t have to break the bank; consider shopping sales or secondhand options, like Poshmark. And remember, it’s okay if you don’t love the way your body looks. Many experts suggest working towards body neutrality — that is, living your life without strong feelings (good or bad) about your appearance ⎯ to have a healthier body image. “Regardless of body size, it’s important to find clothes that fit your here-and-now body rather than trying to fit into clothes from summers past,” Campo says.
5. Hydrate, Hydrate, Hydrate
Summer heat and humidity can cause dehydration, which can lead to a host of problems (like heat exhaustion), says Mia Finkelston, MD, a family medicine physician and the senior medical director of Amwell Medical Group who is based in Leonardtown, Maryland. And even low levels of chronic dehydration can make you feel tired and dizzy. The amount of water you should drink each day varies from person to person, and a hydration calculator can give you a good idea of how much you need. Once you know that, Dr. Finkelston suggests making a routine for yourself that will eventually become a habit. Here’s what her hydration routine looks like: Finkelston says she likes to keep a water bottle on her bedside table, so that she can drink about 16 ounces as soon as she wakes up. She refills the water bottle throughout the day, aiming to drink another 16 ounces before noon and the same amount again between noon and 5 p.m. She also drinks tea and flavored seltzer water throughout the day. “And remember, you can get water from food too, especially fruits and vegetables,” Finkelston says. Try including water-rich produce like cucumber and watermelon in your daily meals and snacks.
6. Be Sun Savvy
When outside, be sure to apply sunscreen liberally and regularly. You’ll be helping protect yourself from certain cancers, as well as lessening signs of skin aging (like wrinkles and hyperpigmentation). The American Academy of Dermatology (ADD) recommends using broad-spectrum, water-resistant sunscreen with a sun protection factor (SPF) of at least 30. Most adults need about 1 ounce of sunscreen to adequately cover the entire body and face, and the AAD recommends reapplying every two hours, and after getting out of the water.
7. Find Your Summer Schedule ⎯ but Make It a Relaxed One
If your usual routine is disrupted in the summer — maybe you’re a full-time parent, student, or teacher and school is out, or maybe you work for a company that lets you work remotely or has more flexible summer hours — getting into a new one (even a loose one) can help you feel less overwhelmed and keep up with healthy habits you want to make time for. “Stay on a regular sleep schedule and socialize regularly,” says Dana Colthart, LCSW, a therapist based in Mahwah, New Jersey. She recommends planning things that you’ll do daily, like getting in some kind of movement, reading, writing, or practicing meditation. Your summer schedule doesn’t have to be a strict or rigid one, but daily habits can make you feel more grounded.
8. Move in Ways You Find Fun
Summer yields a lot of opportunities to move indoors and outdoors, so don’t force yourself to move in a way that you hate. If you’re unmotivated to hit the gym when the sun is shining, find an outdoor workout you enjoy, like hiking, walking, running, a pickup game of basketball in the park, or an al fresco yoga session. Annie Poirier, CSCS, a body confidence coach and the author of The Body Joyful based in Portland, Maine, recommends asking yourself: “What did you do when you were a kid during the summer that you loved?” Maybe you enjoyed jumping rope, riding your bike, or swimming at the local pool — all things you could still do as an adult.
