The weather is warming up and it will soon be summer. After a hard Chicago winter, many people are ready to embrace all the summer has to offer. In the process of enjoying the activities that go with summer, we can find ourselves super busy.
Whether work is in full swing or the kids are home from school (or both), it’s important to take time for yourself. It doesn’t have to take long or cost a lot of money. Some self-care techniques only take five minutes and are completely free.
While it’s nice to take vacations, the little things may be more practical. They can support you in the day-to-day, allowing you to be present for each special moment of the summer.
Let’s look at some tips for taking care of yourself this summer!
Social Connection
Summer is a great time to connect with those that bring you life. Meaningful social connections impact your mental and physical health in positive ways, leading to parasympathetic nervous system activation. This is often referred to as co-regulation of the nervous system, and it puts you in a rest and digest state of being.
So, connect with friends and family...
- in person if you live close.
- with a video call so you can be face-to-face.
- through a phone call.
- by email or text.
Don’t forget the people in your home. Having a meal together, playing a quick game, reading a chapter of a book together, or going for a walk in the evening can be a great way to connect.
Healthy Boundaries
While you enjoy connections with friends, it is easy to simply go along with what others ask of you. But it is important to consider what is best for you. Accepting every invitation or request can leave you with little margin; overscheduled and overwhelmed. It can also lead to resentment.
It is important to consider what you are willing to give; financially, physically, and even emotionally. After doing so, many of us will find that we need to learn how to say “no” to others without feeling guilty.
Practice Gratitude
Gratitude is good for our brains. It activates the hypothalamus and floods our brains with the feel-good hormone dopamine. It also decreases the prominent stress hormone cortisol, decreases blood pressure, and increases heart rate variability.
By placing our attention on things that bring us pleasure we can cultivate gratitude in an authentic way.
For more ideas on gratitude check out Creating a Gratitude Practice.
Mindful Grounding Techniques
We can tend to live in the past or in the future, but a key to enjoying life is to live in the moment. Grounding is simply bringing your awareness to the present moment. This is done through awareness of your body and surroundings.
Simply closing your eyes and paying attention to your breath brings you back to the present moment. Intentionally looking at things in your surroundings or noticing sensory input can be effective as well. The key is the intention and awareness of the action.
For directed grounding exercises check out the following...
- Box Breathing (also known as Four Square breathing)
- 5-4-3-2-1
- Basic Breathing for Stress Management (from @core360belt)
- Self-Compassion Meditations (with Kristen Neff)
Everyone's perspective on self-care will be different. The key is to choose things that are enjoyable for you. There is no right or wrong in this, so let us know what you are doing for self-care this summer!
Dr. Jamie