Beat The Heat - How To Thrive This Summer

The days are growing longer, and the temperatures continue to rise in Cary, NC. Our team at WovenGrace Wellness is looking forward to the sunshine, vacations, and extra outdoor time. But while summer can be uplifting for some, it can bring unique challenges for mental health. Understanding these effects and learning strategies to mitigate the negatives can help you make the most of the season.

How Summer Can Impact Mental Health

• Sunshine and Mood: Increased sunlight boosts vitamin D and serotonin levels, both of which can improve mood and overall wellbeing. Many people find their spirits lifted just by spending more time outdoors.

• Sleep Disruptions: Longer daylight hours can interfere with sleep routines, making it harder to fall asleep, stay asleep, or wake well-rested. Poor sleep can increase stress, anxiety, and even exacerbate conditions like depression or bipolar disorder.

• Heat and Hydration: High temperatures can lead to dehydration, which negatively affects brain function and mood. Extreme heat has been linked to increased irritability, anxiety, and even higher rates of psychiatric hospitalizations.

• Social Pressures and Overwhelm: The expectation to be constantly active or social during summer can be stressful, especially for those struggling with anxiety or depression. The pressure to enjoy every moment can sometimes lead to feelings of guilt or inadequacy if you’re not feeling your best.

• Isolation: While summer is often associated with fun and connection, some people may feel isolated, especially if routines change, friends travel, or school is out for the season.

Tips to Reduce Negative Effects and Support Your Mental Health

1. Stay Hydrated and Cool

   1. Drink water regularly, especially when spending time outdoors.

   2. Seek shade or air-conditioned spaces during the hottest parts of the day.

   3. Wear light, breathable clothing and consider cold showers to cool down.

2. Prioritize Sleep

   1. Keep a consistent sleep schedule, even when days are longer.

   2. Use blackout curtains or eye masks if early sunrise or late sunsets disrupt your rest.

   3. Limit screen time before bed to support healthy sleep cycles.

3. Maintain Routines

   1. Establish daily routines to create a sense of stability and purpose.

   2. Use calendars or planners to schedule activities and downtime. (This is especially helpful for children and families.)

4. Move Your Body

   1. Physical activity is a powerful tool for mental health. Consider swimming, yoga, or indoor exercise if it’s too hot outside.

   2. Even 20–30 minutes of movement daily can make a difference. (We all have to start somewhere. If 5-10 minutes is all you can do, that's okay!)

5. Practice Self-Care

   1. Engage in activities that bring you joy, whether it’s reading, crafting, or spending time with loved ones.

   2. Take breaks from technology to mentally recharge.

6. Stay Connected

   1. Make time for friends and family, even if that means connecting over the phone or video.

   2. If you feel isolated, reach out to support groups or consider joining community events.

7. Manage Stress and Expectations

   1. Set boundaries and don’t feel obligated to say yes to every invitation.

   2. Practice mindfulness, meditation, or deep breathing to manage anxiety.

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When to Seek Help

If you notice persistent changes in mood, sleep, or behavior (or if summer brings more stress than joy) consider reaching out for support. At WovenGrace Wellness, we’re here to help you navigate seasonal challenges and build resilience for every time of year.

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Remember: Summer can be a time of joy and prosperity, but it’s also okay to acknowledge its challenges. With a few mindful adjustments, you can protect your mental health and savor the season’s brighter days.