By Marie Duffy, PR & Communications Officer, Mental Health Ireland
Summer is here and many people look forward to the longer days, warm weather, and opportunities to relax and unwind. However, the summer months can present unique challenges especially if you’ve been struggling with your mental health. From body image concerns to the pressure of maintaining a positive mood, the sunny season can sometimes feel overwhelming. This article aims to acknowledge these difficulties and offer supportive strategies to navigate the summer months with compassion and care.
Body Image and Hot Weather
One of the most immediate challenges of summer is the pressure to have the “perfect” body. With warmer temperatures come a different wardrobe of clothes, which can exacerbate body image issues. Social media and advertising often perpetuate unrealistic beauty standards, leading to feelings of inadequacy and self-consciousness.
For those with body image concerns, the thought of wearing short sleeves, swim wear or shorts can be daunting. Here are some strategies to manage these feelings:
- Choose comfortable clothing: Opt for clothes that make you feel both comfortable and confident. Flowy dresses, lightweight trousers, and loose tops can help you stay cool while providing a sense of security. Look for breathable fabrics like cotton or linen that allow for airflow without clinging to the body.
- Limit social media: Reduce exposure to platforms that promote unrealistic body standards. Follow body-positive accounts that celebrate diversity and self-acceptance. Curate your feed to include content that uplifts and inspires you, rather than making you feel worse about yourself.
- Practice self-compassion: Focus on what your body can do rather than how it looks. Engage in positive self-talk and practice affirmations that reinforce your self worth.
Self-Harm Scars and Dressing Appropriately
For those who struggle with self harm now or in the past, the thought of exposing skin can be particularly stressful. The fear of judgment or unwanted questions can make dressing for warmer weather a significant source of anxiety.
Consider these tips to navigate this challenge:
- Find Balance: Look for clothing that balances coverage and comfort, such as light long-sleeve shirts, leggings, or clothes that can be worn in warm weather. These options allow you to stay cool while feeling comfortable with the amount of skin you’re showing.
- Have Responses Ready: Prepare brief, confident responses for any questions about your scars. This can help you feel more in control of the conversation. Simple laughing it off and saying “It’s a long story, but I’m okay” can be effective in deflecting inquiries without revealing more than you’re comfortable with.
- Seek Support: If you feel comfortable, talk to a trusted friend or therapist about your concerns. Sometimes sharing your feelings can reduce the burden. They can offer advice, support, and even help you practice responses to potential questions.
Depression and Low Mood in Sunny Weather
There’s a societal expectation that summer should be a time of happiness and energy, which can be particularly hard for those dealing with depression or low mood. The pressure to feel happy when you’re struggling internally can lead to feelings of guilt and isolation.
Here are some strategies to cope with these emotions:
- Acknowledge Your Feelings: It’s okay to feel low, even when the sun is shining. Give yourself permission to experience your emotions without judgment. Understanding that it’s normal to have ups and downs can help alleviate some of the pressure.
- Create a Routine: Establishing a daily routine can provide structure and a sense of normalcy. Include activities that you enjoy and that promote wellbeing, such as reading, gentle exercise, or creative hobbies. Having a plan for your day can help you feel more purposeful.
- Reach Out: Connect with friends, family, or support groups. Sometimes just talking about how you’re feeling can reduce some of the pressure. Being open about your struggles can allow those around you to support you.
Financial Pressure and Summer Holidays
The summer season often brings with it the expectation of holiday get-aways and trips, which can be a source of financial stress. The pressure to have the perfect holiday can make those unable to afford it feel left out or inadequate.
To manage this pressure:
- Embrace Local Activities: Look for free or low-cost activities in your area. Parks, community events, and local museums can offer enjoyable experiences without the financial burden. Often, exploring local attractions can provide a sense of adventure and discovery without the need for travel expenses.
- Plan Budget-Friendly Outings: Simple activities like picnics, hiking, or beach days can be just as fulfilling as more expensive vacations. Gather a group of friends or family members and plan a day of fun that doesn’t break the bank.
- Communicate: If you’re feeling pressured to spend money you don’t have, be honest about your situation. True friends will understand and support you. Suggest alternative plans that are within your budget, and don’t be afraid to say no to activities that would strain your finances.
Lack of Routine and Its Impact
The unstructured nature of summer can be a double-edged sword. While some enjoy the break from routine, others find it destabilising. A lack of routine can exacerbate feelings of anxiety and depression, making it harder to maintain mental well-being. The change in season and longer daylight hours can also interfere with your sleep patterns.
Here are some tips to create a manageable routine:
- Set Daily Goals: Even small goals can provide a sense of purpose and achievement. This could be anything from completing a household chore to spending time outdoors. Breaking your day into manageable tasks can help you stay focused and motivated.
- Maintain Sleep Hygiene: Try to go to bed and wake up at consistent times. Good sleep hygiene can significantly impact your mood and energy levels. Ensure your sleep environment is comfortable, the right temperature and free from distractions.
- Include Self-Care: Make time for activities that promote your mental health, such as mindfulness, exercise, or hobbies that you enjoy. Prioritise self-care practices that help you relax and recharge, whether it’s reading a book, taking a bath, or practicing meditation.
While summer can be a difficult time for those struggling with mental health challenges, it’s important to remember that you are not alone. By acknowledging these challenges and implementing supportive strategies, you can navigate the season with greater ease and compassion. Whether it’s managing body image concerns, dealing with financial pressures, or finding a routine that works for you, taking small, intentional steps can make a significant difference.
Remember, it’s okay to reach out for help. Connecting with friends, family, or mental health professionals can provide valuable support and perspective. Summer doesn’t have to be perfect—but it can be manageable. Embrace it at your own pace and prioritise your wellbeing above all else.
