5 Ways to Keep Your Mental Health in Check This Summer

5 Ways to Keep Your Mental Health in Check This Summer

Published by Marge Hynes on

Summer is a time for fun, relaxation, and adventure! But, it can also be a time of stress and anxiety. For some people, the change in routine, the heat, or the lack of structure (compared to that daily 9 to 5 grind) can lead to mental health challenges.

If you're feeling stressed, anxious, or overwhelmed this summer, there are things you can do to take care of your mental health. Wondering what they are? Keeping reading to find out!

1. Soak up the sunshine

It’s summer, after all! Spending time in nature has been shown to have a number of benefits for mental health, including reducing stress, anxiety, and depression. So get out there and enjoy the sunshine! Go for a walk, hike, swim, or bike ride. Just being in nature can help you feel better.[1]

Sunlight exposure can help boost your mood by increasing serotonin levels in your brain. Serotonin is a neurotransmitter that plays a role in regulating mood, sleep, and appetite. When you're exposed to sunlight, your body produces more serotonin, which can help you feel more relaxed and happy.[2]

2. Make sure to get moving

You’ve heard it a million times before, but it’s as true now as it was the last time you heard it: You need to get moving! 

Exercise is another great way to improve your mental health. It releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.[3] 

3. Adapt healthy lifestyle habits

Don’t skip out on sleep

When you're well-rested, you're better able to cope with stress and handle difficult emotions. Sleep is essential for living. It helps to regulate mood, improve cognitive function, and reduce stress. Aim for 7-8 hours of sleep each night and keep these things in mind:[4]

- Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but not too close to bedtime.
- If you can't fall asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy.

    You deserve to sleep well. Your mental health matters. You can do this!

    You are what you eat

    What you eat has a big impact on your mental health. Eating a healthy diet can help improve your mood, energy levels, and overall well-being.[5]

    Eating poorly can have the opposite effect. A diet high in processed foods, sugary drinks, and unhealthy fats can lead to fatigue, irritability, and difficulty concentrating. It can also increase your risk of developing mental health problems such as depression and anxiety.[5]

    During the summer, it can be especially difficult to eat well. Our routines are thrown off, we may be going on vacation, and we may be eating out more often. It’s easier to reach for the unhealthy snack in the fridge rather than cook a hearty meal full of the good nutrients your body is craving.

    But, eating healthy this summer doesn’t have to be difficult! Here are a few tips and tricks to help you get started: 

    - Pack your own lunches and snacks. This way, you can control what you are eating and avoid unhealthy choices.
    - Choose fruits and vegetables as your snacks. These classic happy-and-healthy snacks are low in calories and high in nutrients.
    - Make healthy meals at home. There are many easy and delicious recipes available online, or you can meal prep some personal favorites. 
    - If you do eat out, choose restaurants that offer healthy options. It’s important to make sure you’re still getting all the nutrients you need!

      Remember—it’s also okay to indulge on occasion. If you have a craving for ice cream on a super hot day, go for it! Just make sure to eat a balanced meal beforehand and have some fruit or vegetables afterward.

      You can still enjoy the summer without sacrificing your mental health. Not sure which foods to start with? Not to worry—we’ve got you covered there, too.

      Some specific foods that have been shown to have beneficial effects on mental health include:[10]

      - Fruits and vegetables: These foods are packed with vitamins, minerals, and antioxidants that can help to improve mood and cognitive function.
      - Whole grains: These foods provide sustained energy and can help to stabilize blood sugar levels, which can help to improve mood and reduce anxiety.
      - Fish: Fish is a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects and can help to improve mood and cognitive function.
      - Nuts and seeds: These foods are a good source of protein, fiber, and healthy fats, which can help to improve mood and reduce anxiety.

        4. Spend time with loved ones

        Social connection is also important for your mental health. Loved ones can provide emotional support and practical support, and help you feel connected.[6]

        Think about what you need in terms of support. Do you need someone to listen to your concerns or gain new perspectives? Do you need help with tasks? Or do you just need to know you aren’t alone?

        Make time to connect with friends and family, whether it's going out for coffee, taking a walk, or just chatting on the phone. Make sure you’re being intentional about making time for social activities. Schedule time in your calendar to connect with friends and family, and be open to meeting new people.

        Need ideas to connect with others? Check these out:

        - Host a game night with your friends.
        - Go for a hike or walk with friends or family.
        - Volunteer your time and get involved in your community. 
        - Take a class or search for a new hobby to learn with others. 

          There are people who care about you—you deserve to be happy! Protect your inner peace and well-being with these extra goodies, too:

          - Set boundaries with yourself and others. It's okay to say no to social engagements or activities that you don't have the energy for.
          - Take some time for yourself each day. This could mean reading a book, taking a bath, or just sitting in silence.
          - Be mindful of your thoughts and feelings. Pay attention to how you're feeling and what's triggering your emotions.
          - Practice relaxation techniques. Yoga, meditation, and deep breathing can all help to reduce stress and anxiety.

            5. Ashwagandha: The Rising Star of Mood Boosters

            We love natural alternatives for you and for your health. You’ve probably already heard about Magnesium, CBD, or Chamomile as the typical go-tos for reducing stress and anxiety. But, there's a new kid on the block that's quickly gaining popularity.

            Ashwagandha is the stress-busting adaptogen that works to help you feel your best. How? Here are a few of the facts:

            - Ancient remedies: Ashwagandha is an ancient herb that has been used for centuries in Ayurvedic medicine to reduce stress and improve overall health. Studies show it can help reduce cortisol levels, which are the stress hormones that can make you feel anxious and irritable. It can also help improve sleep quality, which is another important factor for mental health.[7]
            - Mood-boosting effects: In addition to its stress-reducing effects, Ashwagandha has also been shown to have mood-boosting effects. One study found that Ashwagandha was effective in reducing symptoms of anxiety and depression.[8]  A 2021 review of studies also found that Ashwagandha can be helpful for managing depression, anxiety, insomnia, and other mental health-related and neurological issues.[9]
            -

              If you’re interested in trying an Ashwagandha supplement, remember that it is important to talk to your doctor before taking any new supplements, especially if you are taking any medications. 

               -

              There are a variety of Ashwagandha supplements available, so it is important to choose one that is high quality and has been tested for purity. When choosing the best Ashwagandha supplement for you, keep these things in mind:

              - Withanolides—Get the good stuff. Look for an Ashwagandha supplement that is standardized to contain a certain amount of withanolides, the active compounds in Ashwagandha. These compounds are what give Ashwagandha its many benefits, so you want to make sure you're getting enough of them.
              - Rooted in nutrition. The root of the Ashwagandha plant is where the most nutrients are concentrated. So, if you want to get the most out of your Ashwagandha supplement, choose one that is made from the root.
              - Clean and clear. Third-party lab testing ensures that your Ashwagandha supplement is free of contaminants. This is important because contaminants can reduce the effectiveness of the supplement and even be harmful to your health.
              - Uniquely enhanced. Black Pepper Extract allows the body to efficiently absorb all the vitamins and minerals Ashwagandha has to offer. So, make sure the supplement you’re getting includes this in their proprietary blend so you can get optimal results.

                Pattern Wellness Cares About Your Health

                Luckily for you, you don’t need to look any further than right here to find a high-quality Ashwagandha supplement that does it all! 

                Naturally restore your inner peace with Pattern Wellness Ashwagandha. Our formula is crafted with organic KSM-66® with 5% withanolides for maximum effectiveness and is enhanced with black pepper extract for optimal absorption. 

                You can shop with peace of mind knowing that Pattern Wellness prides itself on providing natural, clean products without the use of fillers, binders, or any preservatives.

                What are you waiting for? Grab your Ashwagandha today and tackle everyday stress head-on!

                You’re Never Alone

                Remember, you're not alone. If you're struggling, there are people who can help. Reach out for support today. 

                It's important to be aware of your own mental health needs and to seek help if you're struggling. If you're feeling overwhelmed or stressed, talk to a therapist or counselor. They can help you develop a plan to manage your mental health and cope with difficult emotions.

                - National Alliance on Mental Illness (NAMI): https://www.nami.org/ 
                - Mental Health America: https://www.mentalhealthamerica.net/ 
                - The National Suicide Prevention Lifeline: https://suicidepreventionlifeline.org/ 
                - Crisis Text Line: https://www.crisistextline.org/ 
                - The Trevor Project: https://www.thetrevorproject.org/ 

                   

                  Have you taken the time to boost your health this summer? Click here to browse our line of premium feel-good supplements that use simplified, natural ingredients to transform your health. 

                  Resources:

                  1. Jimenez MP, DeVille NV, Elliott EG, Schiff JE, Wilt GE, Hart JE, James P. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021 Apr 30;18(9):4790. doi: 10.3390/ijerph18094790. PMID: 33946197; PMCID: PMC8125471. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/ 

                  2. Wang J, Wei Z, Yao N, Li C, Sun L. Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. Risk Manag Healthc Policy. 2023 Jun 14;16:1049-1057. doi: 10.2147/RMHP.S420018. PMID: 37337544; PMCID: PMC10277019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10277019/ 

                  3. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/ 

                  4. Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017 Dec 1;5(1):1-17. doi: 10.3934/Neuroscience.2018.1.1. PMID: 32341948; PMCID: PMC7181893. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7181893/ 

                  5. Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015 Mar-Apr;112(2):111-5. PMID: 25958655; PMCID: PMC6170050. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/ 

                  6. Weziak-Bialowolska D, Bialowolski P, Lee MT, Chen Y, VanderWeele TJ, McNeely E. Prospective Associations Between Social Connectedness and Mental Health. Evidence From a Longitudinal Survey and Health Insurance Claims Data. Int J Public Health. 2022 Jun 9;67:1604710. doi: 10.3389/ijph.2022.1604710. PMID: 35755953; PMCID: PMC9218058. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9218058/ 

                  7. Singh N, Bhalla M, de Jager P, Gilca M. An overview on Ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ 

                  8. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ 

                  9. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8762185/ 

                  10. Robinson, L. (2023, March 1). Healthy eating. HelpGuide.org. https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm 

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