Tips for Maintaining Your Mental Health This Summer

Welcome to summer! When we think of summer we often think about having a break and being able to relax from the pressures of daily life. Although that is true, it has also been found that cortisol, our stress hormone, is higher in the summer months than in the winter months. In the summer our daily schedules often change in addition to the added stressor of heat. This is why it is crucial to maintain our mental health in the summer months, and here are some ways that you can do that!

Exercise

Exercising is so important not only for physical health, but also for mental health too. Just 30 minutes of exercise a day can make such a large impact on stress and overall well being. The best exercises to do to lower cortisol levels are low impact workouts like walking, Pilates, and yoga. 

Go outside

The best part of the summer is that we can finally get outside after being indoors in the winter. Being in green spaces greatly helps in lowering cortisol levels which is why it is so important to be in nature. A great activity is taking a walk in a park or on a trail which will help with relaxing and decompressing. 

Sleep

Summer is a great time to catch up on sleep because of the change in daily schedule and not having to wake up early for school. Not only does getting 7-9 hours of sleep lower cortisol levels, but creating an atmosphere and time to wind down before bed is crucial in lowering stress levels. The best way to do this is to limit screen time before bed and wind down by reading a book or doing self care activities like skin care and warm baths. 

Do things that make you happy

Having free time in the summer gives us an opportunity to do the different things that we can get too busy to do during the year. Spending time with friends and family, playing games, going on adventures, etc., all help in reducing stress and filling our days with fun rather than work. 

Practice mindfulness

Practicing mindfulness is a great way to reduce cortisol levels and manage everyday stressors. There are many different ways to practice mindfulness like journaling, mediation, and more. There are guided meditations online and on music platforms like Spotify and Apple music. If guided meditation is not for you, deep breathing is always a good practice that you can do anywhere at any time. A popular deep breathing exercise is 4-7-8 in which you breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. 

Seek professional help if needed

If you are experiencing anxiety, depression, or anything other issue you need to talk to someone about, consider seeking professional help. Professionals will be able to help with navigating stressful situations and giving different techniques to help you manage whatever you are struggling with. 

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Positive directions is here for you

If you or someone you know could use some support, please reach out to us by calling 203-227-7644. We accept most major commercial and public insurances and offer sliding scale fees. We will work with anyone regardless of their means to make sure treatment is received.

Our services include: 

• Individual and family counseling for adults and adolescents

• Free 1:1 peer support with a trained Peer Support Specialist

• Free support groups include:

• In-person weekly Alternatives To Suicide Group for 18+ (no registration required)

• Virtual weekly High School Support Group (during the school year)

• Virtual bi-weekly Alzheimer’s Caregiver Support Group

• Virtual weekly SMART Recovery Groups for Adults and Family & Friends (no registration required)

• Virtual Queers & Peers Group (no registration required)

You can register directly and find Zoom links for these support groups on our website at https://www.positivedirections.org/support-groups

Other Resources

If you need immediate help, here are some warmlines, hotlines, and text lines you can use for support.

• Crisis Text Line:  text “HOME” to 741741 to access Mental Health America’s 24/7 free text line and connect with trained crisis counselors.

• HERO Warm Line for First Responders: dial 844-833-4376 from 8 a.m. to midnight ET daily to speak with fellow first responders trained to offer peer support and an empathetic ear.

• 988 - National Suicide Prevention Lifeline: dial 800-273-8255 anytime to receive free and confidential support or prevention and crisis resources.

• 211: 2-1-1 is a free, confidential information and referral service that connects people to essential health and human services 24 hours a day, seven days a week, online and over the phone.