Taking Care of Your Mental Health in the Summer: Sunshine, Self-Care, and Staying Balanced

Summer brings longer days, warmer weather, and the promise of vacation vibes—but for many, the season also comes with unexpected stressors. From disrupted routines and body image concerns to pressure to be constantly "on" and social, summer can impact mental health just as much as any other season.

Whether you’re soaking up the sun or struggling with seasonal changes, here are a few ways to care for your mental health during the summer months.

1. Stick to a Steady Routine (Even When Life Gets More Flexible)

Summer often means changes in schedules—kids are out of school, coworkers are on vacation, and your daily rhythm may feel off. While flexibility can be refreshing, it’s still important to anchor your day with simple routines that support your well-being:

• Try to wake up and go to bed at consistent times

• Schedule regular meals and hydration breaks

• Plan a few predictable weekly activities for grounding (like Sunday walks or Friday game night)

  
  

A little structure goes a long way in keeping anxiety and fatigue at bay.

2. Be Sun-Smart About Your Mood

While sunshine can boost serotonin levels and improve your mood, too much heat or sun exposure can also lead to irritability, exhaustion, or even heat-related depression in some people. A few mental health tips for beating the heat:

• Spend time outdoors in the early morning or evening when it’s cooler

• Protect your skin and eyes with sunscreen and sunglasses

• Find shady spots to rest and stay hydrated with plenty of water

  
  

Moderate sun exposure can lift your spirits—but it’s okay to seek the A/C when you need it.

3. Manage Social Expectations and Say “No” When You Need To

Summer is often packed with BBQs, weddings, road trips, and reunions. But if your calendar is too full, it’s easy to feel overwhelmed or socially burnt out. Give yourself permission to:

• Politely decline invitations without guilt

• Schedule alone time to recharge

• Prioritize the events that truly bring you joy or meaning

  
  

You don’t have to attend every gathering to have a meaningful summer.

4. Take Breaks from the Mirror and the Media

Let’s be honest—summer can magnify body image pressures, especially with social media feeds full of beach selfies and “summer body” talk. Protect your peace by:

• Curating your online space to include body-positive content

• Wearing what feels comfortable, not what others expect

• Focusing on how you feel, not just how you look

  
  

Your body deserves to be celebrated for what it does, not just how it appears.

5. Tap Into Joy, Creativity, and Movement

Use summer’s energy to try new things or return to activities you love:

• Take an art class, start a journal, or explore a local trail

• Try gardening, dancing, swimming, or reading under a tree

• Reconnect with your inner child—play is healing, too!

  
  

Doing things that feel good isn’t just fun—it’s foundational to good mental health.

6. Ask for Help If You Need It

Summer depression and anxiety are real. If you find yourself feeling persistently sad, hopeless, exhausted, or withdrawn, know that help is available. Talk to a mental health professional or reach out to a friend, family member, or community support group.

There’s no wrong season to prioritize your mental health.

Final Thoughts

Taking care of your mental health in the summer means listening to your body, protecting your boundaries, and leaning into what nurtures you. Whether that looks like a beach day, a quiet nap, or turning off your phone for a few hours, your summer wellness matters.

"Mental health doesn’t take a vacation—but you can make space for peace." T. J. Finn