Summer Stress Relief
While summer is often associated with relaxation, vacations, and a break from the usual routine, it can also be a season of heightened stress and anxiety for many people. Contrary to popular belief, the sunny days and warm weather can bring about significant challenges that exacerbate feelings of stress rather than alleviate them. This newsletter is dedicated to those individuals for whom summer is the most stressful time of the year, exploring the unique landscape of summer stress and offering practical solutions to manage it.
The Hidden Stressors of Summer
Stress is defined as the body’s response to any demand or challenge, and it can manifest physically, emotionally, and behaviorally (American Psychological Association, 2024). Anxiety, a feeling of worry or fear that can be mild or severe, often accompanies stress. During the summer months, certain stressors become more pronounced. Research summarized by a wellness and mental health consortium of the University of Washington School of Medicine indicates that while many enjoy the season, a significant portion of the population experiences increased anxiety and stress.
For instance, parents often find themselves overwhelmed by the demands of keeping children entertained and supervised without the structure provided by the school year.
"Summer means juggling work and finding activities for the kids. It's exhausting and stressful trying to keep everyone happy and safe."
Work-Life Balance
For many professionals, the expectation of maintaining productivity while also taking time off can be daunting. The idea of returning to a mountain of work after a vacation often diminishes the enjoyment of the break itself.
"I feel guilty taking time off because I know the work will pile up. It’s a constant source of anxiety."
Heat and Mental Health
The consequence of the very warm temperatures of summer on mental health has been summarized in this review in Mental Health Reviews. Those with pre-existing mental health concerns, the very young and the elderly may be more susceptible to increased anxiety, stress and even cognitive impairment caused by elevated temperatures.
"The heat makes my arthritis worse, and I find myself staying indoors, feeling isolated and anxious."
Social Expectations
Social expectations and comparisons can add to the stress. Social media often showcases idyllic vacations and perfect family moments, which can lead to feelings of inadequacy and pressure to create similar experiences.
"Seeing everyone's vacation photos makes me feel like I'm missing out. It's stressful trying to live up to those expectations."
Seasonal Affective Disorder (Summer SAD)
While commonly associated with winter, Seasonal Affective Disorder (SAD) can also occur in summer. Worsening of depressive symptoms, insomnia, weight loss, anxiety and irritability may be the symptoms felt.
"I dread summer. The long days and heat make it hard for me to sleep, and I feel constantly on edge."
Practical Solutions for Summer Stress
Understanding that summer can be a stressful time is the first step towards managing it. Here are five practical tips to help reduce stress and anxiety during the summer months:
Top 5 Tips to Manage Summer Stress
Create a Routine: Establishing a flexible but consistent routine can provide structure and reduce anxiety. Include regular times for meals, activities, and rest. This can be particularly helpful for families with children.
Budget Wisely: Plan your summer expenses in advance. Set a budget for vacations, activities, and childcare. Look for free or low-cost activities in your community to minimize financial stress, such as trips to the library, to a water park, or a rotating schedule of playdates, where parents alternate childcare responsibilities.
Prioritize Self-Care: Make time for self-care activities that help you relax and recharge. This could include exercise, reading, meditation, or spending time in nature. Acupuncture and other wellness treatments can also be highly beneficial.
Stay Cool and Hydrated: Manage physical stress from the heat by staying hydrated and finding ways to stay cool. Use fans, air conditioning, and cool showers to keep your body temperature down. Dress in light, breathable fabrics.
Set Realistic Expectations: Avoid comparing your summer experiences to others’. Focus on creating meaningful moments rather than perfect ones. Remember that social media often presents an idealized and inaccurate version of reality.
Embracing a Balanced Summer
Knowing about the unique stressors that summer can bring and implementing these strategies, may allow you to navigate the season with greater ease and enjoyment. Remember, it’s okay to feel stressed during a time that’s supposed to be relaxing. Seeking support from friends, family, or a wellness professional can make a significant difference.