Health Connect Series: Avoiding the Sun-Burn-Out
Like a coin, summer has two sides. The first side is the excitement for warmer weather, more daylight and the socialization that comes along with it. On the flip side is the dread of longer days, the stress of always feeling the need to say yes, or the pressure to socialize. Like most things in life, balance is key to feeling your best in any season.
Summer blues. Do you think of summer and feel excitement and readiness and wonder how anyone could feel any different? Or do you relate to the feelings of dread? Maybe you’re in between. In any case, summer can be filled with concerts, cookouts, bonfires, cabin trips, and baseball games—all can be fun and exciting. However, this can lead to extra financial strain, decreased sleep, or feelings of isolation for those who don’t have cookouts or other activities lined up.
Planning for prevention. In the Midwest you get about three months of warmer summer days. The pressure to do it all in those three months can lead to that can’t say no feeling. There is beauty in going with the flow and being spontaneous, taking things day by day, and saying yes often. But burnout is real. It can be harder to recover from than just preventing it. Put plans in place to enjoy the balance of summer’s busy schedules with relaxing days. It’s a must to keep you feeling your best.
Redefine your expectations. The first step is to examine your expectations for the summer. No one can truly do it all, and you are no exception. If you expect to go to every summer sport game, go to the cabin every weekend, get dinner with friends every week, have date nights, go to all the concerts, and fit in your normal everyday things, there simply isn’t enough time. The second step—redefine your expectations. Maybe pick a few places you’ve never been, or your favorite summer places, and make it a goal to go there with your friends a few times instead of every week. Instead of expecting to be out and about every day, spend more quality time with family. Remove the pressure and reevaluate what you truly want from the summer.
Focus on meaningful connections. You’ve heard it before—social connection matters. If hearing you need to be social all summer causes stress, here’s the nuance. It’s not about being surrounded by people. It’s about the quality of the relationships of the people you’re with. If you spend a full day around people you don’t know well, your social battery might feel drained. If you spend a day with people you love—friends or family, you may feel energized by a sense of gratitude and fulfillment. If summer burnout is creeping in and you’re stuck between dinner and drinks with acquaintances, or an evening with your family and dinner on the grill, choose the one that will leave you fulfilled.
Practice gratitude. It’s easy to get caught up in what you don’t have. Maybe it’s a boat, a yard for a garden, or whatever is trending. When you tend to only think of the things you are missing, you may forget about all the good things you have. The good news is that the opposite is also true. When you focus on the good, you forget about the “what ifs.” Next time you feel like your summer isn’t living up to the standards of a jam-packed Midwest summer, practice being grateful for your experiences, and all that you have. Find gratitude in the small moments, like sunsets, iced coffee, and sunshine. See the positives that a low-key weekend has to offer and embrace it.
Schedule a nothing night. Do you ever look at your calendar and realize every night is full? And with the little free time you have, you still have to do the household chores, make dinner, and run errands. It can be exhausting. Try scheduling an evening just like you would with a friend. Mark it on your calendar and plan to do nothing. Maybe it’s a family movie night with pizza. Maybe you get to sit down with a book you’ve been meaning to start, or you get to finally binge that new season of your favorite show. Planning for a night of doing nothing can help with feelings of guilt for not getting things done on your list done, and helps you avoid the burnout of summer. It’s okay to make rest a priority. In fact, it's a necessity.
Recognize the signs. Although you might be getting extra vitamin D in these sunny months, mental health concerns can still arise. There is evidence that the summer temperature changes can be disruptive to your mental health. Another key factor year-round is social isolation. Prevention is always best but if you start to experience mental health concerns, it’s important to take care of yourself. Make an appointment with ViaroCare Behavioral Health Specialist Angie Smith by calling 608-668-2103.
Summer is fun and exciting. It’s great to make the most of it. But do what’s best for you. Say yes when you want to and say no when you don’t. Forget the expectations and comparisons and stick to what makes you feel fulfilled. Enjoy it and stress less.
Lila Tully, CHES
Health Education Specialist, ViaroThrive
For questions or comments, contact wellness@viarohealth.com
