Summer Self Care with Metta Psychology
We had the opportunity to talk with Sasha from Metta Psychology about how the seasons affect your mood, how to better balance your social and personal life, how to promote a healthy mindset, and so much more! Read all of her professional advice for summer self-care below.
What are the mental health benefits of spending time outside and in nature?
“There are numerous cognitive benefits to spending time outside and in nature, including an overall reduction in stress and anxiety, improved attention and focus, and a boost in mood and creativity. Spending time outside can even help generate a sense of connectedness and purpose. Whether in an urban park or in a forest, being in nature has physical benefits, as well. These physical changes directly impact our mental health. Immersing ourselves in nature can lower blood pressure, heart rate, and levels of hormones-like cortisol-which your body produces when stressed.”
What benefits does sunlight have on mental health?
“In general, sunny days are associated with better overall mental health and wellbeing. Research indicates that sunshine is the best environmental predictor of mood, even when compared to rainfall, temperature, etc. Studies further suggest that sunlight triggers the release of the neurotransmitter, serotonin, in our brain. Serotonin is responsible for mediating happiness and satisfaction. Additionally, serotonin also plays a role in sleeping, memory, and learning.”
How can the change in seasons, specifically as we head into summer, impact people’s mental health?
“For many people, spring and summer can bring a renewed sense of energy and excitement as the weather warms and days become longer. Throughout the warmer months, we are more likely to head outside, absorb vital vitamin D from the sun, engage in more activities, and take vacations or time away from work, school, and other responsibilities.
Alternatively, the change in seasons may create stress and feelings of anxiety and depression for some. Although seasonal affective disorder (SAD) is often associated with the winter months, summer-pattern SAD is increasingly common, with some studies suggesting that up to 30% of people diagnosed with SAD experience their symptoms in the summer. There are a number of factors that are thought to contribute to summer-pattern SAD, including: a change in routine, an excess production of melatonin leading to increased levels of fatigue, changes in parental responsibilities, feelings of isolation if they not able to engage in summertime activities (due to health concerns, finances, work, etc.), and hotter weather which can exacerbate ongoing mental health symptoms.”
How can someone manage summer-pattern SAD symptoms?
“Start with basic summertime self-care strategies. Make sure you are properly hydrating throughout the day and limit caffeine and alcohol (which can trigger anxiety, dehydration, fatigue, and irritability). If you are sensitive to heat, try and get outside each day early in the morning and stay active in the shade. Maintain a consistent sleep schedule and daily routine and stick to it. Finally, try to identify summertime triggers and allow yourself to engage in activities that you enjoy, whether or not they are “typical” summertime activities.”
Do you have any recommendations for ways to relax and wind down that help promote a healthy mindset?
“Think about something you really enjoyed when you were younger and then try to find the adult version! What was it about this particular interest that you loved– If climbing trees created a sense of adventure or physical challenge, consider taking a hike in the woods or a bike ride. If playing with playdough was soothing and regulating for you, try playing with sensory fidgets or dig into gardening! Reconnecting with what we loved to do as a child helps create feelings of creativity, spontaneity and joy in our adult lives, which is so important for stress relief. Also, consider incorporating guided relaxation or mindfulness into your daily routine. Set a realistic goal (start with 5 minutes a day!) with an App such as Headspace or Calm. Or, if you’d like to try one of the freebies, check out Smiling Mind or UCLA Mindful.”
What are some ways to promote a healthy self-image and body positivity during the summer months?
“Focus on spending time with friends who speak positively about themselves and others, and who are motivated to live an authentic life. It’s so important to surround ourselves with friends who lift us up and accept us unconditionally. Create some distance from friends who harshly judge themselves and others. In terms of body positivity during summer, treat yourself to clothes that you really feel comfortable and confident wearing. Summer clothes don’t have to be skimpy or form-fitting– experiment with maxi dresses or colorful, flowy pants–anything that makes you feel beautiful and confident. And get rid of clothes that don’t fit anymore or make you feel drab–it’s better to have only a few pieces that make you feel really good about yourself than a closet full of clothes you don’t love. Also, tune into your self-talk– when you catch thoughts that are focused on external appearance and harsh diet restrictions, gently redirect your focus to internal characteristics and what truly matters most to you in your life.”
How do you recommend balancing an eventful social life and personal time? What are some ways to overcome the fear of missing out (FOMO)?
“We all experience FOMO at times, but it does tend to be an indication of underlying sadness and life dissatisfaction. And, unfortunately, it creates a negative cyclical effect–we feel down, which leads us to scroll through social media and engage in social comparisons, which then typically makes us feel worse. One of the best ways to keep FOMO in check is to practice gratitude–refocusing our attention on the things we feel fortunate to already have protects against the social comparison trap that leads us to feel we have less. Reassess your priorities and goals to make sure they meet your psychological needs and are truly a reflection of you. Focus on intrinsic goals (internally meaningful) as opposed to extrinsic goals (culturally defined, based on others’ approval). Intrinsic goals that focus on personal growth, connection in relationships, self-acceptance, and helping others meet our core human needs and lead to more fulfillment.”
Do you have any advice for how to stay present in each moment?
“Are you familiar with the “90-Second Rule”? Neuroanatomist, Jill Bolte Taylor, developed this concept stating, “When a person has a reaction to something in their environment, there’s a 90 second chemical process that happens in the body; after that, any remaining emotional response is just the person choosing to stay in that emotional loop.” There’s no doubt that 90 seconds can seem like an eternity when you’re flooded with feelings of being overwhelmed and distracted with undesirable thoughts. However, you have the power to break out of that dreadful cycle.
Next time a stressful moment takes hold of you, challenge yourself to practice the 90-Second Rule. Take a pause. Focus on the present moment. Breathe in with a count of 5, hold for 2, and exhale for 5 seconds. Notice your thoughts and emotions, good, bad, or other. Challenge yourself to be in the present moment and then decide your course of action. With practice, you’ll strengthen emotion regulation, reduce stress, and build patience.”
How does screen time affect mental health? What are the benefits of unplugging and partaking in summer activities?
“Technology dominates every facet of our lives. Media does have its benefits, including exposure to innovative ideas and knowledge, opportunities to strengthen connections with others, and access to a wealth of information to inform decision-making. However, when electronics use becomes excessive it can have detrimental effects. Some studies suggest an increased risk for depression, isolation, generalized anxiety, social anxiety, disrupted sleep, weight gain, decreased motivation, addictive tendencies, and health issues. Summer is the perfect time to unplug and set an intention to reconnect with yourself, your loved ones, and activities that bring you fulfillment and a greater sense of purpose.”
Are there any self-care routines or activities you recommend taking part in?
“One of the best ways to practice daily self-care is to incorporate loving-kindness into your life. Research shows that when we offer loving-kindness to ourselves and others, our perspectives on life and how we view the world can profoundly change. Many individuals report experiencing more positive emotions such as resilience, joy, and contentment. There are amazing health benefits as well. Practicing loving-kindness can reduce symptoms of anxiety and depression, ease chronic pain, improve heart health, and even possibly slow the aging process! Encourage yourself to intentionally offer an act of kindness to another. Then, take a moment of gratitude for all that you have to offer.
Here’s a quick meditation to help you practice!
Sit in a comfortable position and take a deep, cleansing breath.
Repeat the following statements and direct them toward yourself.
Next, repeat the statements and direct them towards someone you are thankful for.
Then, you can repeat the statements and direct them towards someone you maybe having a difficult time with.
Finally, you can direct the statements to all beings everywhere.
May I/you be safe.
May I/you be healthy and strong.
May I/you be happy.
May I/you be peaceful and at ease.”
