Mental Health Matters: Practising self-care in the summer

By Shelby MacPhail on July 2, 2022.

Summer has finally arrived! We have longer days, warmer weather and, hopefully, vacation time. Despite the enjoyment that summer brings, it is important to stay mindful of the impact these changes can have on our mental health. Here are a few things you can do to practice self-care this summer!

Stay hydrated

There has been some pretty extreme heat in the prairies over the last few summers. This weather can be very draining on our bodies and minds, especially if you aren’t staying hydrated. Water makes up a large portion of our brains which means dehydration slows down its functioning and even impedes production of serotonin, one of the happiness hormones.

Drinking water regularly is the best way to stay hydrated, but eating water-rich foods like watermelon, cucumber and lettuce can make a difference, too. You’ll know you’re optimally hydrated if you are using the bathroom every 2-3 hours. Keep this biomarker in mind, especially on those really hot days!

Set a consistent sleep routine

As the seasons change, so often do our routines. With longer days, vacations from work and kids out of school, it is hard to maintain the schedule that we carry through the rest of the year. Be mindful of these changes and try to implement a sleep routine that works for this new schedule.

Whether you are someone who can accommodate six hours a night or nine, try to be consistent. Establish a time to go to sleep and wake up and use reminders or alarms to enforce new sleep habits. A stable circadian rhythm and sleep routine can be extremely beneficial to your mental health.

Get outdoors

This might seem like an obvious one, but the benefit of being outdoors can be greater than just soaking up vitamin D. Be intentional with your time outdoors and give your mind a break from it’s usual thought patterns that could be causing stress or other negative emotions. Instead, focus your thoughts on your surrounding environment – what do you see, smell, hear, etc.? Allow yourself to be present.

Learn something new

Most of us have more free time during the summer, so why not take this time to learn something new? Not only does learning improve our memories, it increases neuroplasticity which sharpens the brain and protects it from aging.

Another great benefit of learning something new is the meditative state that comes along with it. When we focus on a new skill or hobby, our brains enter a flow state that releases dopamine and increases our ability to handle stress and anxiety.

Last but not least, learning can improve confidence, self-esteem, and social relationships.

These self-care suggestions are a great place to start taking care of your mental health this summer. If you find that you are in need of further support, please reach out to our team at the Canadian Mental Health Association to learn more about our programming.

Shelby MacPhail is the KIT Program and Events & Marketing Coordinator at Canadian Mental Health Association, Alberta Southeast Region and can be reached at 403-504-1811. To find out more about CMHA programs and/or events visit http://www.mentalwellnessmatters.ca. If you are in crisis, call the Distress Centre at (403) 1-800-784-2433

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