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Five habits to kick this summer
As we embrace the vibrant summer season, Katja Brodt de Sousa explains five habits to overcome for a healthier and more enjoyable summer experience.
Guest blog by Katja Brodt de Sousa
Many people think of summer as a season to unwind and have fun. Who can resist the allure of lazing on the green, eating ice-cream or bathing in the sun? These are moments of summer bliss but for some, it can be a struggle. About 10% of people have what’s called “summer blues” or “summer depression.”
This may sound strange, as we usually link summer with light and enjoyable things. To fully appreciate the warm-weather, I invite you to be mindful of five habits that have a negative effect on our mental health yet can be overcome so you can enjoy a summer of self-care and happy memories.
Perfectionism
The quest for a perfect summer aims for a level of faultlessness, either in what we do, how we look, how our clothes fit, or in chasing the most heavenly of summer programs.
Yet perfectionism, if we are honest, is often a subtle signal of an insecure sense of self-worth. Why not allow the longer days to lighten us up a bit, instead of pushing ourselves to be the at the top? Instead try to practice a good enough approach and remind yourself that “good enough” is not the same thing as mediocrity.
Over committing socially
Wanting to capitalize on the summer months’ break can mean signing up for so many things — and at such a hectic pace — that your schedules threaten to burst at the seams. If you’re anything like me, packing the day with a load of activities can bring on a level of discomfort similar to the aftermath of a huge, decadent meal.
Feeling anxious because you think others are having better experiences than you is not uncommon and is even referred to as FOMO, or the “Fear of Missing Out.” Especially during the summer you might be more inclined to be driven by FOMO behaviour, so here some strategies to help you handle the anxiety it causes:
- Not every event is equally important. Prioritize the ones that resonate most with your values, what you want to do, and what will bring you the most happiness.
- Recognize your limits and communicate them well to others. If you’re feeling overwhelmed, it’s perfectly fine to say no.
- When you are at an event, relish the present moment and the unique experience of being there. Enjoy yourself, and don’t sweat about what you might have missed (or will miss).
No one wants to let their friends down or to miss out on the fun, but the human body does need some time-out. If you’re constantly on the go, you’ll pay for it with burnout and stress, which can lead to poor health if you aren’t careful.
Negative Self-Talk
In the summer when the weather is hot, self-critical, discouraging internal dialogue can be experienced more intensely than in other seasons.
With the rise of social media, we can’t help but see and compare ourselves to others. Even when the people we see online are just our friends and family, for some reason, through the social media filter they can seem like images or icons of what summer should really look like.
If you allow millions of these aspirational summer images to force their way into your mind, it is easy to lose perspective. We might fail to appreciate what we do have, and who we have in our lives. Instead of being thankful for the lovely summer break what do we do? We let this bully—our negative self-talk—rule our mental space.
As soon as we give the bully free reign, he makes us feel inadequate and not good enough. How can we stop the bully from ruining our summertime? Befriend him! Let him take part in positive enjoyable real-life activities and detox him from his energy sucking supply called social media.
Ignoring Emotional Needs
It’s crucial to take care of your emotional health during the summer holidays. Family demands, and extended family expectations can pile up creating a type of pressure cooker.
Even when we are surrounded by people who love and appreciate us, we can still experience sadness and loneliness. These are not unreasonable feelings. Instead of thinking, “There is something wrong with me; I shouldn’t feel that way,” you could ask yourself, “Which of my emotional needs are not being met?”
The answer can help you to get clarity on what you need to do to make the next family picnic more enjoyable for you, or to make your next interaction with a close friend more fulfilling.
Poor Sleep Hygiene
Good sleep hygiene can take a hit in the summertime due to
- Extended daylight hours
- Hot humid nights and
- Delaying bedtime
However it’s incredibly important to try to keep getting good sleep if you can. If you think about the foundation of our health and survival, sleep is right up there with eating and drinking. If you’re not sleeping well, you’re probably not feeling your best either.
More importantly, sleep — or a lack of it — is directly tied to mental health. Anxiety, depression, cognitive impairments, and all kinds of debilitating health problems can result from poor sleep. Our brains need time to file away stress and emotion during sleep. Without it, we are just adding more papers to an already overflowing inbox. Within just two days of lost sleep all the daunting signs of mental health failure can be experienced.
The sleep hygiene solution? Going to bed (and waking up!) at the same time every day – yes, even in the summer – this stabilizes your body’s internal clock that regulates sleep and wakefulness, which is crucial for your mental health. Practice!
It is hard to experience a carefree happy summer if your psychological “house” is in disarray. And yet there is optimism. It is incredible how much “cleaning” we can do by ourselves. For ourselves! Wishing you a peaceful and restful summer ahead.
Katja Brodt de Sousa is a BACP accredited psychotherapist and Heart IQ Coach who works with adults and couples in person at Greenhouse Rooms in Chiswick and online thegreenhouserooms.com
