Dear College of Education Community,
Summer is a wonderful time to engage in self-care in so many different ways. Now is the time to slow down and spend time enjoying activities that may not be as possible during busy times of the year. An article from the New York Post shared how 2000 respondents use their free time to invest in summer self-care based on a OnePoll survey. Below are 3 key findings:
- 49 percent of people feel their morning routine is prolonged in the summer, while 56 percent say they make the most adjustments to their daily routines during the sunny months.
- Common changes to routines include switching to summer clothing (41 percent), spending more time outdoors (39 percent) and eating more ice cream (36 percent). In fact, enjoying their favorite sweets more often in the summer make 65 percent of respondents happier.
- 44 percent of respondents treat themselves by doing nothing or spending time alone. Other mentioned me-time activities include watching TV (42 percent), listening to music (41 percent), and drinking a beloved beverage of choice. (37 percent).
An article in Everyday Health titled “8 Self-Care Practices That Are Perfect for Summer” provides the following self-care ideas to engage in during the relaxing days of summer.
1. Get Outside Step 1 for making the most of the warmer-weather season is getting out into it. “My advice for summer self-care is to try to go for daily walks,” says Risa Williams, a licensed marriage and family therapist based in Los Angeles, and author of The Ultimate Anxiety Toolkit. Being surrounded by nature, plants, and greenery can lower your stress quickly, as can physical activity, she says. A review published in 2018 in journal Health & Placeanalyzed data from existing studies and found that spending time outdoors can immediately lower stress levels, and that outdoor walks in green spaces are particularly effective.
2. Leave Time for Rest “It can be very easy to overextend ourselves,” says Hope Weiss, LCSW, a therapist based in Longmont, Colorado. That’s true any time of year, but especially in summer, when friendlier weather inspires many to do more, she says. Many people are excited to get back to travel this summer after the previous years' pandemic disruptions. The Transportation Security Administration (TSA) reports that air travel is expected to match pre-pandemic levels for the first time this summer, and may even exceed numbers from 2019. Do have summer adventures and connect with friends and family, Weiss says. But, don’t forget to take time to slow down when you need it, so you don’t exhaust yourself. “Sometimes that may mean reading a book in a hammock,” she says. And remember: It’s okay to say no to invitations or other plans if that’s what’s best for you.
3. Socialize In Real Life (safely) Rather Than Online Try working on being more present in the moment by reducing social media use and socializing more in person (safely), suggests LaWanda Hill, PhD, a psychologist based in San Jose, California. Doing so can have major benefits; research shows that friendships are positively associated with life satisfaction, and that the quality of friendships and how often you see your friends play a role.
4. Buy Summer Clothes That Fit A lot of people who struggle with body image experience more distress during the summer months when we tend to wear clothing that exposes more of our bodies, like swimwear, says Brianna Campos, licensed professional counselor, a body image coach and educator based in Waldwick, New Jersey. If this is you, show yourself some self-compassion. And dress comfortably!
5. Hydrate, Hydrate, Hydrate Summer heat and humidity can cause dehydration, which can lead to a host of problems (like heat exhaustion), says Mia Finkelston, MD, a family medicine physician and the senior medical director of Amwell Medical Group who is based in Leonardtown, Maryland. And even low levels of chronic dehydration can make you feel tired and dizzy. The amount of water you should drink each day varies from person to person, and a hydration calculator can give you a good idea of how much you need. Once you know that, Dr. Finkelston suggests making a routine for yourself that will eventually become a habit.
6. Be Sun Savvy When outside, be sure to apply sunscreen liberally and regularly. You’ll be helping protect yourself from certain cancers, as well as lessening signs of skin aging (like wrinkles and hyperpigmentation). The American Academy of Dermatology (ADD) recommends using broad-spectrum, water-resistant sunscreen with a sun protection factor (SPF) of at least 30. Most adults need about 1 ounce of sunscreen to adequately cover the entire body and face, and the AAD recommends reapplying every two hours, and after getting out of the water.
7. Find Your Summer Schedule ⎯ but Make It a Relaxed One If your usual routine is disrupted in the summer — maybe you’re a full-time parent, student, or teacher and school is out, or maybe you work for a company that lets you work remotely or has more flexible summer hours — getting into a new one (even a loose one) can help you feel less overwhelmed and keep up with healthy habits you want to make time for. “Stay on a regular sleep schedule and socialize regularly,” says Dana Colthart, LCSW, a therapist based in Mahwah, New Jersey. She recommends planning things that you’ll do daily, like getting in some kind of movement, reading, writing, or practicing meditation.
8. Move in Ways You Find Fun Summer yields a lot of opportunities to move indoors and outdoors, so don’t force yourself to move in a way that you hate. If you’re unmotivated to hit the gym when the sun is shining, find an outdoor workout you enjoy, like hiking, walking, running, a pickup game of basketball in the park, or an al fresco yoga session. Annie Poirier, CSCS, a body confidence coach and the author of The Body Joyful based in Portland, Maine, recommends asking yourself: “What did you do when you were a kid during the summer that you loved?” Maybe you enjoyed jumping rope, riding your bike, or swimming at the local pool — all things you could still do as an adult.
To read more, go to:
https://www.everydayhealth.com/self-care/self-care-practices-that-are-perfect-for-summer/
https://nypost.com/2022/07/06/why-summer-is-all-about-self-care-daily-routine-tweaks/
For a list of other self-care options, please see our COE self-care website for resources for faculty, staff, students, and the community at:
https://www.csun.edu/eisner-education/self-care/articles-information-self-care
May you enjoy relaxing self-care activities this summer!
Warmly,
Shari