Thrive in the Heat: Coping & Self-Care Strategies for Summer

Summer is thought of as a season of rest, relaxation, and sunshine, but for many, it can be a time of stress, chaos, and exhaustion. Between juggling work, children, staying cool, and preparing for back-to-school season or end-of-quarter deadlines, the summer months can be challenging. As a therapist, coach, business owner, and mother, I know firsthand how easy it is to overlook your own well-being while caring for others. Here’s the truth: you deserve care too. The only way to show up for others is to first show up for yourself.

Reclaim Your Routine

A great method of stress management is re-establishing a simple, flexible routine. While spontaneity and flexibility are great, too much can lead to burnout. Whether it’s maintaining consistent wake-up times, building in quiet moments for reflection, or setting aside regular mealtimes, routines provide a grounding structure. Sleep is also essential even in summer. Late nights and disrupted sleep may feel fun but leaves you drained and irritable in the long run.

Nourish Your Body, Support Your Mind

Nutrition and hydration are huge in affecting our moods. Our bodies are made up of over 70% water and with summer heat being intense, dehydration can worsen mood swings, fatigue, and anxiety. Drinking plenty of water and eating balanced meals with fresh, seasonal foods can help you stay grounded and energized.

Find Peace in Nature

You don’t need a luxury vacation to feel restored. Sometimes peace is just outside your front door. A morning walk, sitting on your porch, or visiting a local park can all be incredibly therapeutic. When you're outdoors, engage in this simple mindfulness practice. Pause, take a breath, and notice what you see, hear, and feel. Let nature reset your nervous system and restore your sense of calm.

Unplug to Reconnect

Technology is a gift, but during summer, screen time can quietly become a stressor. Constant notifications, social media comparisons, and endless scrolling often add to mental fatigue. Give yourself permission to unplug. Designate tech-free hours or spaces in your home, and be mindful of what you’re consuming online. Choose content that inspires and uplifts rather than drains and distracts you. When you disconnect from the noise, you reconnect with yourself.

Let Go of the Pressure to Do it All

Summer doesn’t have to be filled with activities and events. You don’t have to be at every cookout, plan the perfect vacation, or say yes to everything invite or request. Give yourself permission to rest, say no without guilt, and focus on what nourishes your spirit.

Stay Connected in Slow Seasons

Even in the busyness of summer, loneliness can creep in. Especially if you feel like you’re doing everything alone. Make time to check in with your support system. A phone call, lunch date, or even a quick text can go a long way in helping you feel seen, heard, and grounded.

Rediscover Joy Through Creativity

Summer is a wonderful time to reconnect with what brings you joy. Maybe that’s painting, taking a dance class, journaling, or trying a new hobby. You don’t have to be great at it, just willing to enjoy it. Ask yourself: What would bring me joy today, even if only for ten minutes? Give yourself that gift, guilt-free.

As summer enters the later stages, I want to remind you this season doesn’t have to be about pushing through. It can be about slowing down, breathing deeply, and creating intentional moments of care and rest.