Summer Self Care: Tips for Maintaining Your Wellbeing
Summer is here, and with it comes longer days, warmer temperatures, and plenty of opportunities for fun in the sun. It’s also the perfect time of year to embrace relaxation and self-care, giving you that feeling of ‘anything is possible’. With nature blooming all around us, it’s hard not to feel that sense of renewal and change.
But how can you prioritise your self care while enjoying all this season has to offer? In this blog post, you’ll discover some self-care tips to help you stay healthy and happy this summer.
Summer self-care - why is it important?
It might seem a more obvious choice to put your self-care first during the winter months - the days are dark, and the weather can be gloomy. But an ‘all seasons’ approach to your wellbeing is essential because it ensures a consistent approach to mental health. Little and often is the most important thing.
So what about maintaining it during the warmer months? During the summer, the days are longer, and we’re exposed to more sunlight. Sunlight is a natural source of Vitamin D, which can boost our mood and reduce symptoms of depression. The warmer temperatures of summer can also have a positive effect on our mood. Being outside in the sun and warmth can make us feel more relaxed and improve our energy levels.
Summer often brings a variety of fun activities, too, such as holidays with the family, outdoor sports, and social events. For many people, summer provides a break from the usual work or school routine. Having a break from the demands of everyday life can be refreshing and help us feel happier and more relaxed.
What does summer self-care look like?
First and foremost, remember that your self-care practice will be unique to you, doing things that boost your mood and mental health. You may already have some tried and tested things you love to do, but adding new practices into your routine can build variety and help you feel re-energised.
Here are some ideas to help you.
Stay hydrated
With the hot weather, drinking plenty of water is essential to keep your body hydrated. Aim for at least eight glasses per day, and if you're going to be outside for an extended period, bring a refillable water bottle with you.
It’s easy to underestimate the impact dehydration can have on your body and mood, so sip throughout the day to keep hydrated and happy.
Spend time outside each day
Exposure to natural light, particularly at the start of the day, can help boost levels of Vitamin D, but can also help us sleep better by regulating our circadian rhythms. Spending time in nature can also boost our mood due to the shapes and colours in the natural world.
You may also like to move your exercise routine outdoors too. Take advantage of the warm weather and go for a walk, swim, or bike ride; getting outside and moving your body is an excellent way to boost your mood and improve your physical health.
Just be sure to protect your skin by wearing sunscreen with a high SPF, wearing protective clothing such as hats and long sleeves, and seeking shade during the hottest parts of the day.
Take breaks
With the longer days, it can be tempting to work extended periods, particularly if you work from home. Instead, be sure to set boundaries and take breaks from your busy schedule to rest and relax. Summer is a great time to slow down, enjoy the outdoors and take a mental break from your daily routine.
If you forget to take these breaks, set an alarm on your phone. Go outside and do something simple like cloud-watching. If it’s a lovely day, take ten minutes to lie down on some grass or sit on a park bench and gaze at the clouds
Lie there, look up and just watch. There’s nothing to do; we’re just being.
See the clouds move, and try to spot any unusual shapes, maybe some bunny ears or a dog's face. It’s a great activity to do with children too!
Eat the rainbow
Incorporate healthy and refreshing foods like fruits and vegetables, smoothies, and salads into your summer diet.
I often advocate you try and ‘eat the rainbow’, particularly seasonal fruits and vegetables, as variety is key. Tim Spector, geneticist and founder of the Zoe app, suggests eating up to 30 different fruits and vegetables per week. But, if that seems too much to begin with, here’s a simpler way to bring variety into your diet - using colours.
Red fruits and vegetables are nature's powerhouse in nutrition and have many benefits - including fighting cancer. Try tomatoes, red pepper, red onions, radish, strawberries, raspberries, and watermelon.
Orange and yellow fruits and vegetables are packed full of nutrients. They are rich in Vitamin C and beta-carotene, which promotes healthy vision and cell growth. Try pumpkin, sweet potatoes, carrots, sweet corn, yellow and orange peppers, pineapple, peaches, and apricots.
Green-coloured fruits and vegetables are some of the healthiest foods you can eat, including for blood and bone health. Try leafy vegetables (kale, romaine lettuce, collard greens, spinach), broccoli, brussels sprouts, asparagus, and avocado.
Blue and purple foods contain powerful antioxidants that may help protect cells from damage and could reduce the risk of cancer, stroke, and heart disease. Try purple cabbage, beetroot, radishes, purple carrots, black olives, blueberries and blackberries.
Make time for gratitude and mindfulness
Summer self-care doesn’t have to focus on the body; taking intentional care of our minds matters too. Simple ways to do this include making time for breathwork, particularly when you’re feeling stressed or overworked.
Changing your environment can give you a chance to embrace mindfulness and focus on your breathing. In his best-selling book, Silence, Thich Nhat Hanh suggests a walk to focus on your steps and breath.
You could pair this with 'Gratitude Walk' and leave your phone at home. Seek out all the things you're grateful for. Notice your surroundings, and be in the present moment. Find things you’re thankful for and take note of them in your head or say out loud why you’re grateful.
Summer self-care is a time when nature and sunlight can have profound effects on our wellbeing. Taking the opportunity to do this on your own and/or with friends and family will boost your mental health and help you enjoy the summer months to the fullest.
And finally, remember that self care is not selfish at any time of the year. In fact, it's quite the opposite. Taking care of yourself is essential for your overall well-being, and this well-being can have a positive impact on others. You can read more about Self Care for the Seasons in my book - available on Kindle or in paperback which also features a workbook to help you bring these tips to life.
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