Practical and grounding self-care guidance for the summer months, with an emphasis on balance, rest, and mindful connection. This piece explores how seasonal changes affect mental health, debunks common myths about self-care, and highlights the power of both personal and collective care. Includes tips for building healthy habits, staying present, and fostering support in community.
In Hamilton, where summer means longer days, lush green spaces, and plenty of social invites, it's easy to feel pulled in all directions. That’s why self-care in the summer isn’t just about sun bathing and smoothies - it’s about tuning into what your body, mind, and community actually need.
Whether it’s stepping back from the scroll, saying no to plans you’re not up for, or leaning into supportive routines, self-care helps you stay steady while everything around you speeds up.
And let’s not forget: self-care isn’t only individual. When we care for ourselves, we show up more fully in our relationships and communities. Tending to your own needs can ripple outward.
For some, summer feels like a breath of fresh air: longer days, vitamin D boosts, and more opportunities to be outside. Being in nature and having more daylight can positively impact mood and energy.
But that’s not everyone’s experience.
Heat, disrupted sleep, packed schedules, or even a sense of social comparison (hello, vacation envy) can leave you feeling overstimulated or emotionally off. There’s also a lesser-known form of seasonal depression that can hit during the warmer months. So if you’re not feeling amazing, you’re not alone—and you’re not doing summer “wrong.”
We like to think of self-care as an act of sustainability - for your nervous system, your mental health, and your capacity to connect with others. When you give yourself permission to rest, slow down, or say no, you’re also making space to be more present in the ways that matter most.
Self-care protects your energy, boosts your resilience, and helps you recover from the natural stress of life.
Forget the bubble baths and expensive retreats (unless you love those). Real self-care might look like:
- Saying no to yet another social plan
- Getting to bed before midnight (even if the sun’s still up)
- Walking with a friend instead of texting
- Drinking water and eating something grounding when you forget to eat all day
- Reaching out when you need support—not just “powering through”
It doesn’t have to be picture-perfect. It just has to be real.
Let's break it down:
Physical self-care involves taking care of your body, such as eating well, moving regularly, getting enough sleep, and staying hydrated.
Mental self-care supports your mind, such as reading, learning something new, doing a puzzle, or practicing mindfulness.
Emotional self-care helps you process and express your feelings. It can involve journaling, talking to a friend, or checking in with a therapist.
Each type is necessary; they help you stay well-rounded and whole together.
Summer can be full - vacations, weddings, back-to-back weekends. But care doesn’t have to stop because your calendar is full. Build in mini reset moments:
- A slow morning coffee outdoors
- A walk around the block before dinner
- Saying, “I need a breather” and actually taking it
- Letting a friend know you're not up for a gathering—then inviting them to do something quieter another time
Your nervous system will thank you.
Mindfulness isn’t about being still on a cushion (though that works for some). It might look like:
- Feeling the grass under your feet
- Noticing the taste of a seasonal fruit
- Taking a full, deep breath before opening your inbox
- Listening to the wind, the water, or even your own heartbeat
Mindfulness creates a pause—and sometimes that pause is where care lives.
We believe self-care and collective care go hand in hand. Showing up for each other, asking “how are you really doing?”, checking in on friends who’ve gone quiet—that’s also care. Especially in a season that can feel socially overwhelming or lonely.
Picnics, park hangs, shared meals, or even a text chain of encouragement are ways we keep each other grounded. It’s not always about big gestures. It’s about mutual support, and that can be powerful medicine.
Want to track your mental health this summer? Journaling is a great way to do it. It's simple, private, and powerful. Jot down how you're feeling, what's working, and what's not. Over time, you'll start to spot patterns, like what triggers stress or what activities lift your mood.
You can also use journaling to set goals, reflect on your growth, or unload your thoughts at the end of a long day. There's no right or wrong way to do it—write what feels honest.
Try syncing your self-care to summer’s natural flow:
- Eat what’s in season—think berries, greens, and hydrating fruits
- Move how your body wants to move (even if it’s just stretching in front of the fan)
- Take rest seriously—yes, even if there’s still sunlight at 9pm
- Find ways to connect with others without burning out
- Stay hydrated. Really. Just go drink a glass of water now.
When we tend to ourselves in summer, rest, reflect, reconnect, we give our nervous systems the chance to regulate. We’re more emotionally balanced, less reactive, and more able to enjoy the beauty and warmth around us.
You don’t need to do more this summer. You just need to check in.
Our counselling team in Hamilton are here to help you navigate whatever summer brings - whether that’s stress, anxiety, or just the need for someone to talk to. Learn more about our team and how we can support you.
BODYMIND Collective is situated upon the traditional territories of the Erie, Neutral, Huron-Wendat, Haudenosaunee and Mississauga peoples, now known as Hamilton, Ontario. We recognize the historical and ongoing impacts of colonialism on Indigenous peoples and are committed to supporting the sovereignty of the Indigenous peoples who have been the stewards of these lands for generations past, present, and future. As a body-oriented psychotherapy practice, we understand that all of our ancestors had ways of connecting with their bodies through cultural and spiritual practices that were woven into their daily lives. With the emerging research on the connection between body and mind and the rising consciousness on this planet, many are now seeking a re-connection to this intuitive wisdom. We encourage individuals to connect with their own ancestral lineages to avoid appropriation of these sacred practices and work towards collective healing of the wounds inflicted by colonization.
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