Summertime Scaries
Sunshine, sleeping in, and staying up late. What is there not to love about summer?
Well, it’s time that someone said it, and I am perfectly okay being that “someone.” There are several factors that can make summertime less exciting than maybe you’d want it to be.
A change in routine, increase in social gatherings, travel, and financial stress. All these things might be getting in the way of you being able to fully enjoy your summer.
Let’s break it down.
Change in Routine
Work and schedule changes are a common part of the summer shift. While this might offer some reprieve from the daily grind, change in schedule and routine can disrupt our nervous systems. Our brains tend to want predictability and structure; those help us feel more in control. Sense of control is one thing that our anxious minds want because if I know what to expect, I can plan and prepare for it. Then I will be safe.
Here are a few tips for managing the stress related to schedule and routine changes:
- Try to keep at least one part of your day consistent. This can be your morning routine or your evening routine.
o Ex: Wake up, wash your face, put on lotion, make cup of coffee/tea, take medications, and stretch your body for 10 minutes
- Aim to get the same amount of sleep you typically need.
- Look at a calendar and map out your plans for the week.
o This includes daily accomplishment lists! Write down 3 goals/plans for the day. Try not to overthink it. Remember the “small things” matter too. Write down and cross off when you reply to an email, reorder your medication, take a shower, or start a load of laundry.
Social Gatherings
Feeling lonely? The increase in social activities during the summertime might bring you excitement and relief… and it’s also okay if it doesn’t. More social plans can create more pressure to attend events that increase your anxiety. Being around crowds, meeting new people, making small talk, figuring out what to wear, and not knowing what to expect can make your anxiety skyrocket.
Here are a few tips for managing anxiety in social situations:
- Don’t say “yes” to every event and invitation right away. Allow yourself to be flexible. Saying “can I let you know in a few days?” or “I’m not sure my plans yet, can I get back to you?” can give you the flexibility to check in with yourself and needs closer to when the event is.
- Write down plans on a paper calendar that’s easily visible or add to your calendar on your phone. This can help you not overbook yourself and can give you time to plan so you aren’t rushing right before.
- If being around people and crowds can be overstimulating, try to change one of your senses.
o For example:
§ Sound: bring your loop earplugs or noise cancelling headphones.
§ Sight: if visually you’re overstimulated, go somewhere with less visual input. Sit in a bathroom with the lights off and take a few breaths.
§ Touch: Heat can easily push you out of your window of tolerance. Bring an insulated bottle with ice cold water to sip on. Run your hands under cold water, use an instant ice pack and place it on your chest to help you cool down.
§ Taste: If you’re anxious about eating around others or feel uncomfortable eating food that you aren’t confident in how it’s been prepared or how long it’s been sitting out for a while, plan to eat before, bring snacks you like, have minty gum in your pocket, sip on a cold sparkling water, or eat some sour candy.
§ Smell: Sweat, barbeque, sunscreen, and an open fire pit (to name a few) all mixed can be overwhelming to smell. While there might be less options for changing the smell in a social setting, allow yourself to take breaks to go to the restroom or step away to get some fresh air.
Travel
Seeing new places and exploring the world around you can be fun and meaningful. It’s okay if you don’t love every part of the travel process though. Flying is stressful and anxiety provoking for so many reason, just on its own. Add in the change in routine, being around others, financial stress, not knowing what to expect, and worry that you’ll forget something important, can amplify that stress. Travel and change of scenery, even if just a short distance from where you live, can offer so many great things.
Here are some tips for managing anxiety while traveling if you want to explore more this summer:
- Make sure your basic needs are met.
o Bring water, have snacks readily available, prioritize sleep the night before, and bring a pillow or other comfort items to sleep well during the trip.
- Bring something grounding to keep you busy, without completely distracting you from what’s happening around you.
o Think: doing a crossword puzzle, coloring in a coloring book, knitting/crocheting, and using fidgets to help with the restlessness.
- Make a list of “must haves” and cross them off once they are packed and ready to go.
o This list might include your passport/identification, medication, retainers, camera/phone. If you forget your phone charger or sunglasses, most places have somewhere to get replacements. Is it ideal? No. Is it an option? Probably.
Financial Stress
More activities, more travel, things cost more, and maybe less money coming in. Financial stress can impact every aspect of your life, maybe even keep you up at night with overthinking, overplanning, and going down the rabbit hole of worry. Life is expensive. If I could wave a magic wand and change that, I would.
Here are some tips for managing money stress during the summertime:
- Try to plan in the months prior.
o booking travel, scheduling summer camps, and activities all at once can make your wallet hurt. Is there a way to break up the payments or pay in advance?
- Look into local free/low-cost events
o Farmer’s markets, parades, swimming at the community pool, visiting the fair, hosting a game night
- Be open and honest with yourself about the stress. You aren’t a failure if you aren’t able to do it all this summer.
The summer shift is real. If you need support navigating the stress and anxiety, schedule a free phone consultation or book your initial appointment so we can get started.