“Self-care is not a waste of time. Self-care makes your use of time more sustainable.” – Jack Kornfield
I have spoken with several clients in the last month who all say that summer is so fun and simultaneously exhausting. There is something to be said about having your children at home from the moment they wake up until they go to bed that is draining compared to getting a little break while they are at school. Or even for individuals who do not have children, summer is so busy and it is easy to get caught up in the act of overbooking ourselves to the point of feeling ragged. So what can you do to survive? Make sure you are practicing self-care this summer!
What is self-care? I have written at length about what it is, how it is not a selfish act, quirky/fun/unique ways to practice self-care, how self-care is also for men, ways to practice self-care as a family, etc.. Oxford dictionary literally defines self-care as the practice of taking action to preserve or improve one’s own health, and I would add to preserve one’s *mental* health. This means self-care can look very different for any one person! For me, it is taking time to meditate while journaling. For my good friend it means exercising hard in the morning. For you, it may mean taking the time to prepare a nutritious meal after work. Whether it is sitting in a bubble bath, playing an instrument, taking a nap, painting a picture, going on a hike, etc, the important thing is to know what helps you and implement self-care to stay sane
Here are six self-care ideas to keep you grounded this summer:
- Follow a consistent schedule. While one of the best parts about summer may be less of a rigid schedule, many of us may thrive on having at least some semblance of predictability to our days. For instance, going to bed and waking up around the same time each day is linked to healthier sleep hygiene and therefore better mental health. Getting into a new routine (even a loose one) can help you feel less overwhelmed and can also help you keep up with the healthy habits you want to make time for.
- Be outside. Is the warm weather not the best part of summer?! Take advantage of it! Ditch the couch and go relax outside! Spread a blanket and read a book or have a picnic. Head out on a walk after dinner. Plant and care for a garden. Spend time weeding. Explore your local farmer’s market. Try hiking. Go to a pool or splash pad to cool off during the day. Stargaze or do a firepit at night. There are endless options you can implement into your daily or weekly routine!
- Prioritize physical health. I often talk about simple ways to squeeze exercise into your day. It is because I know how deeply linked one’s physical health is to one’s mental health! If you are feeling stressed, bogged down, or anxious, move your body! Exercise! Go to the gym or get out on a hike, run, walk, bike ride, etc etc. I promise making this a regular part of your day will save you this summer.
- Say no. I have had to catch myself here. It is soooo easy to go from activity to activity to thing to thing and feel totally drained when your head hits the pillow at night. Even if each of these summer activities are good, it does not mean you should do them all! Slow down. Remember that it is okay to say no! You need to pick and choose how to fill the free time you have, and sometimes that means saying no to extra stuff and just slowing down a little.
- Socialize real time versus online. This is a big one I have been focusing on lately! I have decided to ditch social media for the next several weeks and really focus on connecting with people I love in person. How much better is it to meet up with a friend or neighbor and spend meaningful time with them instead?! It is the best. My friend is a part of a bi-weekly hiking group with some neighbors–they are combining number 3 (prioritizing physical health) and number 5 (socializing in person)–and it has quickly become a highlight for her and something she looks forward to!
- Practice mindfulness. Am I sounding like a broken record yet? It is especially true when you feel busy, tired, scattered and constantly running–which I know can happen during the summer. There are many ways to practice mindfulness; one simple thing I am doing every day that is helping me is writing down five things I am grateful for. I have an alarm set at 10:00 p.m. to remind me to journal every night, and it has been a game changer! Throughout the day I think about or take note of things I am grateful for to write about that night, so I feel like this simple practice is helping me be more optimistic and thankful in general.
There you have it…simple ways to take care of yourself this summer: Follow a loose routine, spend time outside, take time for your physical health, say no, connect in person, and practice mindfulness. The idea is to implement self-care into your daily routine to decrease stress by not adding extra things into your already over-packed summer days. If there is anything else you are already doing to practice self-care this summer, drop me a line in the comments. I would love to hear what is working for you!
Happy summer, y’all!
Melissa Cluff is a Licensed Marriage and Family Therapist based in North Texas, providing face-to-face and telehealth therapy options to clients in Texas.
References:
- Calmer You: 45 Self-Care Quotes to Inspire Your Wellness Journey
- Charlie Health: 8 Summer Self-Care Practices to Try
- Cluff Counseling: #OPTOUTSIDE
- Cluff Counseling: 5 EASY WAYS TO EXERCISE MORE
- Cluff Counseling: 8 UNIQUE WAYS TO PRACTICE SELF-CARE
- Cluff Counseling: THE BEAUTY OF JOURNALING
- Cluff Counseling: BREAKING UP WITH SOCIAL MEDIA
- Cluff Counseling: EXERCISE….IT’S NOT JUST GOOD FOR THE BODY!
- Cluff Counseling: THE MAGIC OF SAYING NO
- Cluff Counseling: MINDFULNESS
- Cluff Counseling: SELF-CARE
- Cluff Counseling: SELF-CARE IS A FAMILY MATTER
- Cluff Counseling: SELF-CARE IS FOR MEN TOO!
- Cluff Counseling: SELF-CARE: IS IT SELFISH?
- Everyday Health: 8 Self-Care Practices That Are Perfect for Summer
- Mental Health First Aid: 15 Activities for Your Summer Self-Care Checklist
