5 ways to boost your self-care routine this summer

It’s true that we really do feel better when the sun is shining.

Research from the University of Michigan found that warm weather improves mood, memory and creativity. 

And with more daylight hours on offer, its tempting to fill up the summer calendar with late-night activities and jam-packed weekends.

These, however, can come at the expense of our wellbeing – making it not all rainbows and smiles.

A recent study found that employees are more likely to experience higher levels of stress and burnout during summer; and this is due to a number of reasons.

Namely, caring responsibilities for elderly parents and children, alongside reduced workforces due to holidays.

What is self-care?

Self-care is the intentional practice of supporting your mental, physical and emotional health.

As Vitality’s Head of Mental Health and Wellbeing, Yetunde Bankole, explains, it’s not selfish – it’s essential.

“Self-care helps manage stress and anxiety, boosts energy and enhances overall wellbeing,” she says.

“Summer is a great time to bring the outdoors into your routine and enjoy activities like yoga in the park or heading down to your local parkrun.”

Vitamin D from sunlight also plays a role in mood regulation and the season’s natural rhythm offers a gentle nudge to refresh our habits.

From knowing when to say ‘no’ to making the most of your morning, read below how you can refresh your summer self-care routine.

1. Embrace the great outdoors

Nature is a powerful mood booster. Findings show that spending just 20 minutes in green spaces significantly reduced stress compared with walking in urban environments.

Sunlight also increases serotonin, the ‘feel good’ chemical that helps regulate mood, while outdoor exercise has added benefits: it’s linked to greater feelings of revitalisation and improved self-esteem.

So, this summer, make the most of your surroundings.

Whether it’s a stroll through your local woods, a hike up nearby hills or a wander along the coast, being outside can help you reset.

Why not try leaving your phone at home too and immerse yourself fully in the moment.

2. Make the most of your morning

How do you start your day? Are a snooze-hitter or are you up for seizing all that summer mornings have to offer?

Starting your day with movement and sunlight can improve sleep and mental clarity.

Morning light helps regulate melatonin, the hormone that controls our sleep cycles, so when we expose ourselves to sunlight it helps set our body’s internal clock.

Research also shows morning exercise boosts attention, memory and can lead to more activity throughout the day.

And with cooler temperatures in the early hours, it’s the ideal time to get moving.

Bankole says: “Even ten minutes of a short yoga session or morning walk in green space can help you feel more grounded and set a positive tone for the day.

“Use this time for reflection by repeating affirmations, meditating or even jotting down a few things you’re grateful for can really help.”

Watch our video below and enjoy guided breathing with Milly:

3. Get gardening

Gardening is well-documented for benefitting our mental and physical health.

“A recent study referred to gardening as being able to reduce stress and improve mood,” says Bankole.

“It can also contribute to non-exercise activity thermogenesis, or NEAT, meaning activities that utilise energy which aren’t specifically exercise.”

If you’re new to growing your own, summer is a great time to start.

Try planting runner beans or beetroot; these are easy to grow in the warmer months.

Don’t have a garden? No problem. Community gardens and allotments are brilliant spaces to learn, connect and grow.

They’re also great for socialising and picking up tips from seasoned green fingers.

Small spaces can bloom, too. Window boxes, doorsteps and windowsills can be transformed into colourful spaces.

“Gardening, in any form, offers a sense of purpose and calm, and watching something grow under your care is a quiet joy,” shares Bankole.

4. Make socialising a habit

Feeling less confined to our homes opens the doors (literally) for more socialising in summer – and this has big benefits for our wellbeing.

“Fostering social connections can help increase our mental wellbeing, reduce stress and develop a sense of meaning and purpose in life.”

This season, rethink what socialising looks like to you. It doesn’t have to revolve around drinking or late nights.

Instead, head to the beach, explore open gardens or try strawberry picking.

Outdoor cinemas and bike rides are great ways to spend time with friends and family while soaking up the sunshine.

Have you considered parkrun or parkwalk on a Saturday morning? Vitality members can walk, run and volunteer and earn activity points towards their status.

Make sure you’re not missing out and link your Vitality and parkrun accounts here: https://www.parkrun.org.uk/register/

People can act as a soundboard, helping to buffer the impact of stress we might be experiencing,” adds Bankole.

Simply being around others and talking to them can have a positive effect on our wellbeing,” she adds.

5. Do what’s best for you

One of the most important ways we can practise self-care at any time, according to Bankole, is by setting boundaries.

While there are lots of benefits for socialising and getting out in the summertime, for some people, it might feel overwhelming,” she says.

Being kind to ourselves and practising saying ‘no’ when we’re not looking forward to going to that summer barbecue can be so helpful for our mental wellbeing.”

That might mean skipping a barbecue to recharge at home or choosing a quiet evening over a busy event.

There might be an element of trial and error, but listening to your needs and honouring them is one of the most powerful forms of self-care. If you find that it makes you feel good, keep going. If not, try something else.

What’s important is that you find what works for you. And remember, Bankole adds, “different things work for different people, and as we change and grow, so too will our self-care routines.”

Summer is full of opportunities, but it’s also okay to pause and protect your peace.

Related: 8 activities to do with the kids this summer