*A chaotic picture of a river in the summer, filled with people and dogs and kids all swimming and sunbathing and playing around the water for as far as the eye can see.*

Summer is officially here and for some of you that may look like kids being out of school and juggling that with work or time off. Maybe you’re someone who enjoys the chaos of summer, or maybe you’re pre-emptively overwhelmed by the expectations and high activity.

In this post we’re focusing on having a more fulfilling summer without depleting your energy reserve and being a bit more mindful of the autopilot decisions that can creep in.

Here are some things to think about that might help you take care and have fun sustainably in the summer heat!

Reflect on your capacity. Are you currently in burnout? Is your capacity at your baseline? Do you have more capacity/energy than you usually do? Is there an expectation that you find the energy for activities?

Depending on your answer to the above question, you may approach this in different ways. If you’re in burnout, consider what feels reasonable to you on a social, emotional and mental front. Keep that in mind when it comes to pacing and commitments. If you’ve got your usual energy levels and capacity, consider what the last few months have looked like commitment-wise and aim to continue at a similar level.

If you experience a summer boost, be aware that it is a temporary boost and consider easing into that extra energy, instead of emulating a lit match that flares and then burns out.
What expectations exist currently? Think about what you demand of yourself, and what others expect/anticipate from you (kids, partners, siblings, friends etc) regarding this time of year. Consider if the expectations you hold of yourself or your close people hold of you are aligned with your answers to question 1. If they aren’t what accommodations or compromises can you see making to be closer to honouring your body and mind's intrinsic needs. Also consider if the expectations are reasonable/realistic. Practice honesty with yourself and those around you. Changing expectations intentionally and early can prevent bigger disappointments later!
Do you tend to have end of summer panic over the things that didn't happen and try to book them all in the last 2-3 weeks? It’s not uncommon for folks, especially parents, to start the summer a bit more leisurely and then realize how quickly it’s passing and start to book all the things. If you know you tend that direction, it might be worth making a list now of the activities, trips and events that tend to fill up the last few weeks of the warm weather or back to school dates. Think about the list and talk about it with your people. Are any of those items ones you or your people are attached to, or is it more about feeling like you’ve squeezed every last drop out of the time? If it’s the latter, what would you rather do that might feel more connective or fulfilling?
Set intentions for the summer! What comes to mind as a non-negotiable ( could be an activity, self/community care piece. How do you want to feel in September? What do you need to prioritize or focus on to achieve that?
In keeping with this, contemplate activities, tasks, or connections you’d be sad if you didn’t do during the warmer months. This point is slightly different from point 3. Thinking back on the last few summers, was there anything that came to mind that you wish you’d done and hadn't had the chance to? Are those items already on your do list for this year? If not, is it possible to add them and do they need to replace anything that you currently have listed?
Schedule! Time for self, time for family (nuclear, chosen, pets & partners), time for hobbies & recharging. Who do you want to be spending time with when it isn’t solo time? What do you need to feel centered and recharged? What do you want to do with the people you want to spend time with? Where does that social time feel least draining? Think location, time of day etc. Consider early, mid or late summer, before or after other scheduled things etc. Why is_____ important to you or your connections? How do you want to show up in those moments? A little bit of forethought and intentionality can fight FOMO and exhaustion.
What does structure/routine look like when work, school and commitments might look different? Yes, I know the antithesis to summer chill, how dare I suggest structure/routine! But hear me out, if your household has gone from a bunch of structure to minimal structure we have a tendency to fill the calendar with a bunch of DOING things, refocusing on the being and providing yourself, kids, pets, life a bit of structure can relieve a bunch of the stress/pressure.

Not everyday needs a big activity or thing. Structure/routine can look like mostly consistent meal plans, a specific activity on Tuesday, household maintenance on Sundays, outdoor mornings and indoor afternoons etc. Routines like this aren’t restrictive but do provide a bit of consistency on a planning front and reprieve for the nervous system so it isn't bracing for every possibility all summer (which can contribute to feeling more drained in the fall). If you’re noticing getting caught up in “I need to do all the things!”, slow down and refocus on the smaller fulfilling options as well.
Find balance between inside and outside activities. This is another area that may end up skewed to mostly outdoor activities, especially when the weather is nice. Consider what the impact might be on balancing the outdoor things with inside time. For the parents out there it might mitigate some of the tension/frustration on you and your child/teens part when a rainy day/thunderstorm does arise as you’ve then built fun indoor things into the mix and it’s an easier transition. Additionally, as temperatures rise worldwide, it’s becoming increasingly important for our health to spend some time out of the heat each day. For those without kids, it might be structuring the day so you’re inside during the hottest parts (if you’re heat sensitive) or outside for it and then spending your inside time in the cool moments enjoying beautiful morning or evening light.
Be aware of medications and heat. Take a look at what meds you’re on (if applicable) and/or your kids/partner(s) etc. Antihistamines, some heart medications like beta-blockers and ACE inhibitors, antidepressants, antipsychotics, and certain antibiotics* make you more heat sensitive and therefore increase the risk of heat related health events. If any of these are relevant it’s worth being mindful of the hottest parts of the day and summer and plan accordingly - seek shade, and bring cooling options if you need to be out, stay in when you can etc.
*This list is not a comprehensive one but covers most of the common ones.
Leave more space in your plans than you anticipate needing. SLOW DOWN, and as this says, leave a bit more space in the calendar than you anticipate needing, yes some things might get cancelled last minute but we also know spontaneous invitations are a thing. If after a week or two it isn’t feeling busy enough add something and go from there.

Consider the above questions and considerations to be a jumping off point or encouragement for some introspection around how you naturally show up this time of year and whether that is working for you. The summer is a part of a whole cycle of a year, and it’s always good to consider how the whole affects the parts.

Happy summer planning!

Contribution by Sawah Danniels (they/them)

Sawah is a clinician at Our Landing Place! They specialize in working with:

Sex work, ENM, and kink
Eating disorder recovery, redefining relationship with food
Autism and ADHD celebrations and support
Body image/acceptance
Psychological and Emotional Abuse recovery

Find out more at their bio here, and feel free to book a free 15 minute consultation!

Tips For Navigating Summer When It’s A Lot

“The birds, insects, and plants do not judge us for being ourselves here.”