Welcome to the sunny days of July! As the temperature rises and the days grow longer, our mental health can be significantly impacted by the changes in our environment. It’s important to remember that taking care of your mental health is just as important as taking care of your physical health. Let's dive into some seasonal topics that are particularly relevant during this time of year.
In the summer months, many of us notice subtle shifts in our mood and sleep patterns. This phenomenon is not merely coincidental but deeply rooted in the intricate interplay between natural light and our mental well-being.
The Science Behind It: Longer daylight hours mean more exposure to sunlight, which can boost your mood by increasing the production of serotonin, the "happy hormone." Sunlight also helps regulate your circadian rhythm, promoting better sleep patterns.
Here are a few tips on how to embrace the sunlight:
Start your day with a walk to soak up the early morning sun. It’s cooler! A walk is also a great way to start the day. It’s regulating to the nervous system and increases endorphins.
Outdoor Activities: Engage in outdoor activities like gardening, picnics, or beach outings. Being in touch with nature is a natural mood enhancer.
Don't forget sunscreen and protective clothing to enjoy the benefits of the sun safely. Arizona is HOT this time of year and the sun is intense. We can be susceptible to dehydration, heat stroke and sunburn.
Mindful Moments: Take a few minutes each day to sit in the sunlight, practice deep breathing, and focus on the warmth and light around you. This can be a simple yet powerful way to boost your mood.
Summer can also bring an increase in social gatherings, barbecues, and family vacations. While these can be joyous occasions, they can also be overwhelming for some. I encourage you to finding balance.
Hera are a few tips:
Set Boundaries: It's okay to decline invitations or leave early if you're feeling overwhelmed.
Plan Downtime: Schedule quiet time for yourself to recharge between social events.
Stay Connected: Reach out to close friends or family members for more intimate and meaningful interactions.
Reflection Exercise: After a social event, take a moment to reflect on what you enjoyed and what might have been too much. This can help you understand your social needs better and plan accordingly for future events.
Heat and Stress: It’s also importnat to recognizes that high temperatures can lead to irritability, fatigue, and dehydration, all of which can impact your mental health.
Remember to:
Stay Hydrated: Drink plenty of water throughout the day.
Cool Spaces: Spend time in air-conditioned environments or shaded areas.
Light Clothing: Wear breathable, light-colored clothing to stay cool.
Calm Your Mind: Practice relaxation techniques like progressive muscle relaxation or guided imagery. Imagine yourself in a cool, serene place, and focus on the sensory details to help your mind and body relax.
Sleep during the summer can also be difficult. Maintaining healthy sleep patterns is essential for your mental health.
Longer days and hotter nights can interfere with your sleep, leading to restlessness and fatigue.
Sleep Solutions:
Consistent Schedule: Maintain a regular sleep schedule, even on weekends.
Cool Bedroom: Use fans, air conditioning, or cooling sheets to keep your sleep environment comfortable.
Wind Down: Develop a calming bedtime routine to signal to your body that it's time to sleep.
Sleep Hygiene Checklist: Create a checklist of sleep-friendly habits, such as dimming the lights an hour before bed, avoiding screens, and drinking a calming tea. Stick to this routine to promote better sleep throughout the summer.
Remember, it's normal for your mental health needs to change with the seasons. By understanding how summer can impact your well-being and implementing these tips, you can make the most of this season!
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