Creating a Summer Self-Care Plan

With each seasonal shift comes an opportunity to re-evaluate personal goals and assess our mental and physical well-being. Building upon my previous blog post, "How Shifting Seasons Affect Our Mood: Embracing the Changing Weather," where I discussed the emotional impacts of seasonal changes and the prevalence of Seasonal Affective Disorder (SAD), this post focuses on actionable, evidence-based self-care strategies to support mental health during the summer months.

Recent research by Zhang and Volkow (2023) delves deeper into the biological underpinnings of these seasonal mood fluctuations. Their study highlights that changes in daylength and the rate at which daylength shifts can influence psychiatric symptoms. Specifically, manic episodes often peak during spring and summer, while depressive episodes are more prevalent in winter (Zhang and Volkow, 2023). Furthermore, rapid changes in daylength, especially around the spring equinox, have been associated with increased suicide rates (Zhang and Volkow, 2023). These findings underscore the importance of considering how seasonal factors impact mental well-being.

Understanding these patterns can empower us to proactively engage in self-care strategies tailored to the season. Building upon the understanding of how seasonal changes impact mental health, here are three evidence-based, actionable self-care strategies to support your well-being during periods of rapid daylength change:

1. Engage in Regular Mindfulness Practices

Mindfulness practices, such as meditation, yoga, or mindful breathing, can help reduce stress, anxiety, and depression (American Psychological Association, 2019). These practices enhance emotional regulation and promote a sense of calm. Incorporating mindfulness into your daily routine can be particularly beneficial during seasonal transitions when mood fluctuations are more common.

Action Steps:

• Dedicate 10–15 minutes daily to mindfulness meditation or deep-breathing exercises.

• Consider joining a local or online mindfulness group to stay motivated.

2. Maintain a Consistent Sleep Schedule

Sleep plays a crucial role in mental health. Disruptions in sleep patterns, especially during seasonal changes, can exacerbate symptoms of depression and anxiety. Establishing a regular sleep routine helps stabilize mood and improve overall well-being.

Action Steps:

• Aim for 7–9 hours of sleep each night.

• Go to bed and wake up at the same time daily, even on weekends.

• Limit screen time before bed and create a relaxing bedtime routine.

3. Increase Exposure to Natural Daylight

Natural light exposure is linked to improved mood and reduced risk of depression (Burns et al., 2022). During periods of rapid daylength change, ensuring adequate daylight exposure can help regulate circadian rhythms and enhance mental health.

Action Steps:

• Spend at least 30 minutes outdoors daily, preferably in the morning.

• Open curtains and blinds to let natural light into your living space.

• Consider using a light therapy box if natural light exposure is limited.

Small, consistent actions can lead to significant improvements in well-being. By implementing these strategies, you can proactively support your mental health during seasonal transitions. 

References:

• American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation

• Burns, A. C., Windred, D. P., Rutter, M. K., Olivier, P., Vetter, C., Saxena, R., Lane, J. M., Phillips, A. J. K., & Cain, S. W. (2023). Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people. Nature Mental Health, 1, 853–862. https://doi.org/10.1038/s44220-023-00135-8

• Zhang, R., & Volkow, N. D. (2023). Seasonality of brain function: role in psychiatric disorders.  Translational psychiatry, 13(1), 65. https://doi.org/10.1038/s41398-023-02365-x Seasonality in psychiatric disorders