Managing mental health over the summer: Finding joy and balance

The sun is shining, and with that we see our calendars start to fill with lots of seasonal fun. Celebrating with friends and family, enjoying delicious treats and making the most of this joyful time of year. However, it’s easy to get carried away and lose sight of balance and well-being. By making mindful choices, we can enjoy the festivities while staying healthy, grounded, and on-track. Here’s how you can fully embrace the holiday spirit without compromising your mental or physical health.
1. Stay flexible
With the summer holidays come a whirlwind of activities, which can mean a disruption to our routine. Changes to routine can feel very stressful, so it’s important to have strategies in place to help work through it. Embrace flexibility and look for activities that support both your mind and body. Taking mindful breaks that incorporate some movement not only help you stay active but also boost your mood and reduce stress, helping ease your anxiety and create a foundation for a smoother return to your routine after the holidays.
Quick strategies: Go for a walk with friends, family or the dog! Play backyard games like frisbee or cornhole. You’ll have a laugh while getting in some movement. You could also cool off in the pool – you never regret a swim!
2. Strolling before scrolling
It’s very easy to get sucked into our screen before we even start our day. And during this season, its particularly important to remember that what we see online is someone’s highlight reel, not real life. Prioritising movement in the morning can be a powerful tool for managing stress, anxiety and depression, and boosting your mood. Starting your day with movement provides a mental reset, setting the tone for a more balanced and mindful approach to holiday activities, it also leaves the rest of the day free to do other things.
Quick strategies: Remember sky before screen! Try a gentle yoga session, quick workout or morning walk. Challenge yourself and see how many steps you can do in a day. You can track your steps and do a stepping challenge with the 10,000 Steps program.
3. Try fun, quick workouts to boost your mood
The endorphins released during exercise can elevate your mood and enhance resilience against holiday stress. If you’re short on time, incorporating quick, focused activities can not only improve your fitness but also support your mental clarity and bring stress relief. And this is something that can also be done as a family!
Quick strategies: Try a high-intensity interval training (HIIT) session at home. Often just 20 minutes long, a HIIT session can help you recharge and feel accomplished without eating into your holiday schedule. Find an example of a 20-minute HIIT session here. If you’re new to this type of exercise, consult a healthcare professional to ensure it’s right for you.
You can also try a family dance party, particularly if you’ve got young ones around. It’s an incredible mood booster, even simple movements like marching are enough to get the blood flowing and those moods elevated.
4. Be aware of the pressure to be perfect
The summer holidays are a time to relax and enjoy, but we can find ourselves in situations that leave us feeling under a lot of pressure. Whether that’s hosting a party, decorating our homes, taking care of friends and family, needing flexibility or our daily eating habits, all that pressure to be perfect can really add so much stress. Maintaining our mental health during this season means embracing a balanced approach rather than striving for perfection.
Quick strategies: Planning ahead, making to-do lists and delegating tasks can all help lift some of that pressure. Remember this is all about celebration and joy, and it’s okay to indulge in your favourite treats too! Do your best to let go of the pressure to be “perfect” and focus on what feels good for you. This is a time of year where anxiety and depression can really flare up, so be aware and talk to a healthcare professional if things are feeling like a lot.
5. Make a post-holiday plan
Creating a post-holiday plan can be a valuable way to support your mental health as we transition out of the holidays. After the festive season, we often feel a bit unsettled as routines shift back to normal. Gradually easing into familiar activities like regular walks, swimming, or other forms of movement can help you regain a sense of stability and boost your mood.
Additionally, shifting back to more balanced meals over time can help you feel more grounded without putting pressure on yourself. Taking small, intentional steps creates a gentle path back to your routine, reducing the feeling of being overwhelmed and ensuring you feel positive and purposeful as the holiday season winds down.
Quick strategies: Set specific dates to return to your normal routine, this will help provide structure and motivation. It’s a great time to put in the foundations for any new health journey you’d like to take, try a health coaching session to guide you on your way.
If you would like support from a free Health Coach to make a post-holiday plan, do the online Health Check today to see if health coaching is right for you.
6. Don’t overdo it
After holiday indulgences, it’s common to feel the urge to overcompensate with intense exercise or restrictive dieting. However, these extremes can negatively impact our mental and physical health. Instead, embrace a balanced approach by easing back into your normal routine focusing on what makes you feel good physically and emotionally. Again, guidance from a health coach can really help here.
Quick strategies: There’s no need to “make up for” treats or special moments. By prioritising moderation and making mindful choices, you can enjoy the season without added pressure.
Remember what’s done is done, we can’t change the past, so let’s work on the present and future. Moving back into your regular routine and getting any support you need whether that be with mental or physical health will help get you on your way.
The summer holidays are an opportunity to recharge, reconnect, and embrace a bit of indulgence, and we can do so all while nurturing our mental health. By staying flexible, prioritising quick and enjoyable activities, savouring treats without guilt, and having a gentle post-holiday plan, we can fully enjoy the season without unnecessary stress and anxiety. If feelings of stress, anxiety or depression are becoming something you’re more aware of, a chat with a healthcare professional can be beneficial.
Balance is key, allow yourself to embrace the holidays while being mindful of what supports your well-being. Whether it’s taking time to rest, connecting with loved ones, or moving your body in ways that feel good, these small, intentional steps can make a big difference. As the season winds down, you’ll feel refreshed, centred, and ready to take on the year ahead. Celebrate, prioritise joy, and take care of yourself, you deserve it!
My health for life is all about making healthier choices and creating healthier habits that you can live with.
Your simple steps start with an online Health Check to see if the initiative is right for you.
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