Explore ways to proactively support your mental health heading into summer, and how small mindset shifts and healthy habits can turn a good summer into a great one.

As the days grow longer and the weather warms, many of us feel the natural pull to relax, recharge, and enjoy the outdoors. But while summer often brings visions of beach days, BBQs, and vacations, the shift in season can also bring unique mental health challenges. From disrupted routines to increased social expectations and financial pressures, summer isn’t always the stress-free escape it’s made out to be.

Preparing for summer with your mental health in mind can help you get the most out of the season - whether that means embracing adventure, finding quiet moments of rest, or simply maintaining your emotional balance.

In this article, we explore ways to proactively support your mental health heading into summer, and how small mindset shifts and healthy habits can turn a good summer into a great one.

1. Reset Your Routine - Gently

The change in season is a natural time to reflect on your habits. Are your current routines serving you? Could your schedule use a seasonal refresh?

During summer, longer daylight hours and warmer mornings offer more flexibility to start your day earlier or add wellness-focused activities to your routine. But a word of caution: drastic changes can cause stress rather than reduce it.

Tips:

• Adjust your bedtime and wake-up time gradually if you're hoping to enjoy earlier mornings.
• Use the extra daylight to take a walk after dinner, garden, or read outside.
• Keep some structure to avoid "summer drift," which can impact sleep and focus.
  
  

2. Plan for Rest - Not Just Activity

Between vacations, weddings, family gatherings, and other commitments, summer calendars can quickly fill up. While these events can be joyful, they can also become overwhelming - especially if you're already stretched thin.

Make sure to build in intentional downtime and protect it like any other appointment.

Tips:

• Schedule one “quiet” weekend or evening a week with no commitments.
• Practice saying “no” to activities that don't align with your needs or values.
• Give yourself permission to take a break—even during fun events.
  
  

3. Be Mindful of Comparison Traps

Social media can create unrealistic expectations, especially in summer when feeds are full of vacations, beach photos, and perfectly curated moments. This can lead to feelings of inadequacy, loneliness, or anxiety.

Tips:

• Limit your social media use if you notice it affecting your mood.
• Remind yourself that online content is often curated—not reality.
• Focus on what brings you joy, even if it looks different from others.
  
  

4. Stay Cool - Emotionally and Physically

Research shows that extreme heat can affect mental health, increasing irritability and symptoms of anxiety or depression. If you’re sensitive to temperature changes or affected by heat-related fatigue, build strategies to manage both your physical comfort and emotional well-being.

Tips:

• Stay hydrated and spend time in shaded or air-conditioned environments.
• Plan outdoor activities for earlier or later in the day to avoid peak heat.
• Don’t hesitate to take a mental health day if you're feeling overwhelmed.
  
  

5. Revisit Your Wellness Goals

Summer can be a time to recommit to wellness - not as a “fix,” but as a way to feel better mentally and physically. Set goals that are realistic and flexible, whether that’s walking regularly, connecting more with friends, or attending therapy.

Tips:

• Avoid “all-or-nothing” thinking. Small, consistent steps make a big difference.
• Celebrate seasonal wellness wins: enjoying nature, eating fresh foods, moving your body.
• Check in with yourself weekly: What do I need more of? Less of?
  
  

6. Use Vacation Time Strategically

Taking time off work is one of the most powerful mental health tools available - yet many Canadians don’t take full advantage of it. Summer is an ideal time to prioritize rest and recharging, whether through a getaway or a staycation.

Tips:

• Plan time off well in advance so you have something to look forward to.
• Disconnect from email and work if possible, even if only for a day or two.
• Use days off for activities that are truly restorative—not just productive.
  
  

7. Check in With Your Mental Health Team

If you’re already working with a therapist, psychologist, or physician, summer is a great time to re-evaluate your care plan. Are your needs changing? Are there new stressors you anticipate?

Even if you're not currently in treatment, summer might be a less hectic time to explore resources for the first time.

Tips:

• Schedule a seasonal check-in appointment to assess your mental health.
• Look into virtual or outdoor therapy sessions, if available and appropriate.
• Don’t delay reaching out—mental health support is for anyone, anytime.
  
  

Summer can be a season of renewal—but only if we make space for our mental health in the midst of it. By preparing emotionally, setting boundaries, and being mindful of your energy, you’ll set yourself up for a season of balance, joy, and well-being.

Whether you're spending summer at the lake, in the city, or somewhere in between, let it be a time not just for doing - but for being well.