Summer Mental Health Tips: 7 Evidence-Based Ways to Stay Mentally Healthy This Season by Lukin Center

Bergen County Moms
2 days ago
6 min read

Updated: 1 hour ago

Smiling woman with curly hair reclines outdoors, eyes closed, enjoying the sun. Blurred natural background creates a peaceful mood.

Summer brings longer days, warmer weather, and opportunities to break from routine—but it can also present unique mental health challenges. While many people associate summer with relaxation, the season can actually trigger stress, disrupted sleep patterns, social pressures, and anxiety about “making the most” of good weather. At Lukin Center for Psychotherapy, our mental health professionals across Northern New Jersey help clients navigate seasonal mental health changes with evidence-based strategies.

Whether you’re dealing with summer anxiety, seasonal mood changes, or simply want to maintain your mental wellness, these seven research-backed tips will help you protect your psychological well-being while enjoying everything the season has to offer.

How Summer Affects Your Mental Health

Before diving into our summer mental health strategies, it’s important to understand how the season impacts your psychological well-being. Extended daylight hours can disrupt your circadian rhythm, leading to sleep disturbances that affect mood regulation. Social expectations around summer activities can create pressure and FOMO (fear of missing out), while heat and humidity may increase irritability and stress hormones.

For individuals already managing anxiety, depression, or other mental health conditions, these seasonal changes can be particularly challenging. That’s why having a proactive mental health plan is essential.

1. Maintain Consistent Sleep Hygiene for Better Mental Health

Why It Matters: Quality sleep is fundamental to mental health. Summer’s extended daylight hours can disrupt your body’s natural sleep-wake cycle, leading to mood instability, increased anxiety, and decreased emotional regulation.

Evidence-Based Strategy: Stick to consistent sleep and wake times, even on weekends. Research shows that irregular sleep patterns can worsen symptoms of depression and anxiety disorders.

Action Steps:

Set a consistent bedtime and wake time
Dim lights 1-2 hours before sleep
Avoid screens for at least 30 minutes before bed
Keep your bedroom cool and dark
Consider blackout curtains to block early morning sunlight

If sleep issues persist, consider speaking with a mental health professional about sleep hygiene therapy or cognitive behavioral therapy for insomnia (CBT-I).

2. Harness the Mental Health Benefits of Sunlight

Why It Matters: Sunlight exposure helps regulate serotonin production and vitamin D synthesis, both crucial for mood stability. However, excessive heat and sun exposure can increase stress and fatigue.

Evidence-Based Strategy: Aim for 15-30 minutes of morning sunlight daily. Studies show that morning light exposure helps regulate circadian rhythms and can be particularly beneficial for individuals with seasonal affective disorder or depression.

Action Steps:

Take a morning walk or have breakfast outdoors
Open curtains and blinds first thing in the morning
Use SPF protection for extended outdoor activities
Be mindful of heat exhaustion, which can worsen anxiety symptoms

3. Use Exercise as Natural Anxiety and Depression Treatment

Why It Matters: Physical activity is one of the most effective natural treatments for anxiety and depression. Summer weather provides excellent opportunities for outdoor exercise, which combines the benefits of movement with nature exposure.

Evidence-Based Strategy: Engage in regular physical activity, preferably outdoors. Research consistently shows that even 20-30 minutes of moderate exercise can significantly reduce symptoms of anxiety and depression.

Action Steps:

Try morning walks, hiking, swimming, or cycling
Consider outdoor yoga or stretching
Join recreational sports leagues for social connection
Start with small, achievable goals (like 10-minute walks)
Exercise during cooler parts of the day to avoid heat stress

For individuals with exercise anxiety or body image concerns, working with a therapist can help develop a healthy relationship with physical activity.

4. Prioritize Nutrition and Hydration for Mental Wellness

Why It Matters: Dehydration and poor nutrition directly impact brain function, mood regulation, and energy levels. Summer heat increases the risk of dehydration, while social gatherings often involve less nutritious food choices.

Evidence-Based Strategy: Maintain steady blood sugar levels and proper hydration to support optimal brain function and emotional regulation.

Action Steps:

Drink water consistently throughout the day
Choose water-rich fruits and vegetables (watermelon, cucumbers, berries)
Limit alcohol, which can worsen anxiety and depression symptoms
Eat regular, balanced meals to prevent blood sugar crashes
Add electrolytes if you’re sweating heavily or exercising outdoors

5. Set Healthy Boundaries to Manage Social Anxiety

Why It Matters: Summer often brings increased social expectations, from barbecues to vacations to outdoor events. This can trigger social anxiety, FOMO, and pressure to be constantly active.

Evidence-Based Strategy: Practice saying “no” to activities that don’t align with your mental health needs. Research shows that people who set appropriate boundaries experience lower stress levels and better overall well-being.

Action Steps:

Prioritize quality over quantity in social activities
Give yourself permission to rest and recharge
Communicate your needs clearly to friends and family
Plan downtime between social events
Remember that self-care isn’t selfish—it’s necessary

If social anxiety significantly impacts your summer enjoyment, consider cognitive behavioral therapy (CBT) or exposure therapy with a qualified mental health professional.

6. Take Digital Detox Breaks for Better Mental Health

Why It Matters: Social media use peaks during summer as people share vacation photos and activities, which can increase comparison, FOMO, and feelings of inadequacy. Studies link excessive social media use to increased rates of anxiety and depression.

Evidence-Based Strategy: Implement regular digital breaks to reduce social comparison and improve present-moment awareness.

Action Steps:

Try “scroll-free” mornings or evenings
Remove social media apps from your phone temporarily
Engage in phone-free activities like reading, gardening, or crafts
Practice mindfulness techniques when you feel social media urges
Focus on your own experiences rather than documenting them for others

7. Practice Regular Mental Health Check-Ins

Why It Matters: Self-awareness is key to maintaining good mental health. Regular emotional check-ins help you identify early warning signs of anxiety, depression, or stress before they become overwhelming.

Evidence-Based Strategy: Develop a consistent practice of monitoring your emotional well-being. Research shows that people who regularly assess their mental state are better equipped to seek help when needed and implement coping strategies effectively.

Action Steps:

Keep a daily mood journal
Ask yourself weekly: “What do I need more of right now?”
Practice mindfulness meditation or deep breathing exercises
Schedule regular conversations with trusted friends or family
Consider therapy sessions for professional support and guidance

When to Seek Professional Mental Health Support

While these self-care strategies are effective for maintaining mental wellness, some situations require professional intervention. Consider reaching out to a mental health professional if you experience:

Persistent feelings of sadness, anxiety, or hopelessness
Significant changes in sleep, appetite, or energy levels
Difficulty enjoying activities you usually find pleasurable
Increased substance use as a coping mechanism
Thoughts of self-harm or suicide
Relationship difficulties or social isolation

Comprehensive Mental Health Services at Lukin Center

At Lukin Center for Psychotherapy, we understand that mental health doesn’t take a summer vacation. Our team of licensed therapists and psychologists provides evidence-based treatment for anxiety, depression, trauma, and other mental health conditions across our Northern New Jersey locations.

Our Summer Mental Health Services Include:

Individual Therapy: Work one-on-one with a highly trained therapist using approaches like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT).

Couples and Family Therapy: Address relationship challenges that may surface during summer travels or schedule changes.

Group Therapy: Connect with others facing similar mental health challenges in our supportive group therapy programs, including our DBT skills groups and anxiety management groups.

Comprehensive Assessments: Our neuropsychological evaluations can help identify underlying factors contributing to mental health challenges.

We also offer telehealth services for clients who prefer virtual sessions.

Start Your Mental Health Journey This Summer

Don’t let mental health challenges prevent you from enjoying summer. Our experienced team at Lukin Center for Psychotherapy is here to help you develop personalized strategies for managing anxiety, depression, and other mental health concerns.

Ready to prioritize your mental wellness this summer? Contact us today at 201-409-0393 or visit our website to schedule your appointment. Dr. Konstantin Lukin personally matches every patient with the clinician who has the right expertise and approach for the best outcomes possible.

Take the first step toward better mental health—you deserve to feel your best this summer and beyond.