EMOTIONAL SPF: PROTECTING YOUR PEACE THIS SUMMER

By: Gabriella Marcinowski, LCSW

Clinical Supervisor

Emotional SPF: Protecting Your Peace This Summer

  When you think of summer, some think about all the sunny days, vacations, and exciting days with friends and family.

But for many, it can also bring feelings of stress, burnout, or even loneliness. The pressure to “make the most of summer” can be overwhelming, especially when balancing work, family, and personal goals.

Protecting your mental health during the summer is just as important as protecting your skin from the sun.Here are some ways to make sure you are protecting your peace this summer

1. Set Realistic Expectations

It’s easy to fall into the trap of thinking you need to have a “perfect” summer full of beach trips, barbecues, and endless fun. The truth is no one can do it all. Focus on what feels meaningful to you, not what you think you should be doing. Give yourself permission to say no to the events that you do not want to attend and create a summer that fits your needs.

2. Prioritize Rest

Longer days can trick us into staying awake much longer than what we are used to throughout the year. Make sleep a PRIORITY. Schedule the time you need to relax, even if that includes reading a book in the pool. If you are looking for a recommendation, the book The Let Them Theory by Mel Robbins is AMAZING.

3. Fuel Your Body- Hydrate and Eat!

Not fueling your body can make your mood swings worse and heighten anxiety. Keep water nearby, eat healthy food as much as you can, and work on consuming a healthy amount of calories a day to match how active you are each day. The more you are running around, the more calories you should consume!

4. Practice Mindful Moments Outdoors

While living in Illinois, there are very limited amount of months where we get to enjoy the outdoors.  Take mindful walks, feel the sun on your skin (with sunscreen!), or simply sit outside and notice the sounds and colors around you. You don’t have to hike a mountain to achieve the mental health benefits of being outdoors.

5. Protect Your Boundaries

Summer can come with extra social invitations—some welcome, some not. Remember, protecting your peace is always more important than pleasing others. It’s okay to decline plans or limit your time at events if it feels too overwhelming for you. Send a card in the mail and enjoy the day doing something you love.

6. Find a Summer Ritual You Love

Whether it’s a Farmers Market (YESSS), going to the beach on Sundays, or waking up early to take your dog for a walk, try to find something that makes you happy this summer.

7. Know When to Reach Out for Help

If you’re feeling consistently anxious, sad, or overwhelmed, it’s okay to reach out for support. You don’t need to “wait until fall” to prioritize your mental health. Therapists and counselors are available year-round to help you navigate whatever you’re feeling.

Remember: Your mind deserves a vacation too.

Prioritize your peace, listen to your needs, and make this summer one that supports your mental health!