July Mental Health Check-In: 3 Summer Self-Care Tips
Summer is in full swing, bringing longer days, warmer weather, vacations, and changes in routine. Although the season is often associated with relaxation, it does not always feel relaxing.
Busy calendars, disrupted sleep, childcare changes, travel, social obligations, and the pressure to “make the most of summer” can leave people feeling overstimulated, depleted, or unexpectedly low. A seasonal mental health check-in can help you notice what you need before stress begins to accumulate.
Sunshine, Vitamin D, and Mental Health
Sunlight helps the body produce vitamin D, which contributes to bone, muscle, immune, and overall health. Researchers have also studied the relationship between vitamin D levels and mood.
Vitamin D is not a stand-alone treatment for depression or anxiety, and sunlight alone may not provide enough vitamin D for everyone. However, spending a little time outdoors, while practicing appropriate sun safety, can be one part of a healthy summer routine.
Speak with your healthcare provider before beginning a vitamin D supplement or if you are concerned about a possible deficiency.
Three Simple Summer Mental Health Tips
Small, repeatable habits are often more helpful than trying to overhaul your entire routine. Here are three practical ways to care for your mental health this July.
1. Take a Green Micro-Break
Step outside for five or ten minutes without your phone. Notice the warmth of the air, listen to the birds, walk around the block, or sit somewhere shaded.
Time outdoors will not eliminate stress, but research on nature exposure suggests that even brief periods in natural settings may support mood, reduce stress, and provide a mental reset.
The goal is not to accomplish anything. It is simply to pause and reconnect with your surroundings.
2. Protect Your Time and Energy
Summer calendars can fill quickly with travel, family events, children’s activities, and social plans. Before agreeing to another commitment, pause and ask:
Do I realistically have the time and energy for this?
It is healthy to set limits, decline some invitations, and leave unscheduled time for rest. Boundaries do not mean you care less about other people. They help you remain present for the people and responsibilities that matter most.
3. Stay Hydrated—and Notice What Your Body Is Telling You
Hot weather and increased activity can make dehydration easier to overlook. According to the Centers for Disease Control and Prevention, dehydration may contribute to unclear thinking, mood changes, overheating, and other health concerns.
Headaches, fatigue, dizziness, difficulty concentrating, and a faster heartbeat can sometimes feel similar to symptoms of anxiety. Keeping water accessible throughout the day can be especially helpful when exercising, traveling, spending time outside, or caring for children.
If you experience severe, persistent, or concerning symptoms, seek appropriate medical attention rather than assuming they are caused by stress or dehydration.
When Self-Care Is Not Enough
Self-care can support mental health, but it cannot replace professional evaluation or treatment when symptoms are persistent or interfering with daily life.
Consider reaching out for help if you notice:
Persistent sadness, anxiety, or irritability
Changes in sleep, appetite, motivation, or concentration
Increasing reliance on alcohol or other substances
Difficulty managing work, school, parenting, or relationships
A sense that your current treatment is no longer working as well as it once did
Seeking support is not a failure of self-care. It is an important form of self-care.
Anyone experiencing a mental health crisis or immediate safety concern should call 911, go to the nearest emergency department, or review our mental health crisis resources.
The Stratford Clinic Is Here to Help
At The Stratford Clinic, we understand that mental health needs can change with seasons, circumstances, and life transitions. We provide personalized mental health care for adolescents, adults, and families in Colorado.
Current patients are encouraged to contact us through the secure patient portal if they would like to discuss new symptoms, schedule a follow-up appointment, or revisit their treatment plan.
Individuals and families interested in care may learn more about our mental health services or submit a new-patient inquiry.
Be gentle with yourself this month. Rest does not have to be earned.
Scott Schmidt, DNP, PMHNP-BC
Founder and Chief Medical Officer
The Stratford Clinic