In the Heat of Summer: Take Care of Your Mental Health and Recovery Journey

Including 5 Tips for Summer Self-Care

While the cold, dark days of winter tend to be the more common time people struggle with depression and anxiety (which can lead to addiction relapse), summer sometimes has its own challenges.  

Summer Triggers  

“Struggles in the summer often center around people being out and about more,” shares Dr. Letitia Hazel, Chief Medical Officer at SouthLight. “If you’re working on recovery, you may run into old friends who engage in substance use and be pulled back into your previous way of life. Exposure to old habits and experiences can increase your risk of relapse.”  

Summer Expectations  

It’s also important to be realistic about the season. Continues Dr. Hazel, “Sometimes people have expectations of what summer should be like and may wonder why it’s not that way. For example, you might expect to feel happier, but you don’t, and this can lead to self-doubt and blame . . . It’s lighter outside, but why don’t I feel better? What’s wrong with me? Why am I not having more fun?” 

Summer Situations  

In the heat of summer, a number of factors may come into play that affect mental health. Examples include:  

• Change in routines (no school, finding childcare, vacations, visitors)  
• Increased social pressure  
• Body image concerns  
• Heat and sleep disruption (which might impact mood and emotional regulation)  
• Isolation from staying inside to keep cool  

Awareness of what might be contributing to your struggles is important and can help you adapt or decide if you need additional support.  

Summer Socializing  

Summer often brings opportunities for social gatherings, events, and spending time with loved ones. On the positive side, this can reduce feelings of isolation and loneliness. But, as mentioned above, be aware of triggers and don’t overcommit to events that might be overwhelming.  

If you’re feeling anxious or lonely, Dr. Hazel offers some suggestions: 

• Connect with friends—schedule a time to meet, or call    
• Take advantage of community resources such as the library for free groups and classes  
• Reach out for support—don’t wait until you’re in crisis.  

Summer Self-Care  

If you’re finding the heat, changes in routine, or summer socializing to be challenging, make sure you take care of yourself first.   

• Stay hydrated to stay cool and manage irritability and fatigue. (Drink water, cut back on sugary beverages, reduce alcohol intake, and take advantage of fresh fruit.)    
• Try to stick to a regular sleep schedule.  
• Practice grounding techniques, mindfulness, or breathing exercises.
• Weather permitting, engaging in more outdoor activities and exposure to sunlight and nature can help reduce stress and increase feelings of well-being.  
• If it’s simply too hot, find indoor activities that are enjoyable, such as puzzles or coloring (yes, adults can color too!).    

Healing Doesn’t Take a Summer Break  

If you or someone you love is struggling this season, SouthLight is here to help. Whether you’re managing anxiety, depression, PTSD, or substance use, remember that it’s never too hot—or too late—to get help.