Beach parties, fireworks, cookouts, music festivals and more – these are a few of the reasons people love summer.

But if you’re struggling with a mental disorder, you know how easy it is to feel like an outsider, alone, misunderstood, and isolated from sunshine and fun. Hot weather feels too oppressive, you feel like you’re being forced to be “happy,” and even stepping outside feels like being under a spotlight.

At Discovery Mood & Anxiety, we have a firm belief that the best offense is a strong defense. We asked our program’s alumni to share their tips and strategies that help them stay grounded and find support in managing mental health during the summer season. You’ll be able to navigate stressful situations and handle difficult moments like a pro.

On to the tips!

Tip #1: Plan Ahead

If you’re nervous about attending the barbecue, beach party or other big event, it’s natural to have a few butterflies. It’s normal, too – social events can put you out of your comfort zone, especially when you’re managing a mental health condition. You may wonder how you’re being perceived by others, or if they’re judging you (even if they have no idea who you are).

One of the ways our patients handle this is by checking in with their support network. Let a few people you trust know that you’re going to an event, and you might need to reach out to them for support. Knowing that you have a safety net really goes a long way to making your time more enjoyable.

On a related note…

Tip #2: Don’t Take it Personally

Few conditions are as stigmatized as mental health disorders. These medical conditions come with preconceived notions, projections and judgments from others. Even minor misunderstandings and assumptions can sting, especially if you’re early in learning how to cope.

We get that being told not to take something personally can sound superficial but being able to let some things bounce off you is a great skill to have. First, developing thick skin is a trait that’s useful for everyone. Second, being able to dismiss judgments from others will keep you healthy and happy in the long run.

Tip #3: Healthy Boundaries are a Good Defense

Healthy boundaries are another quality that’s helpful for everyone. Being able to maintain boundaries is a great way to keep perspective and protect your self-esteem.

Plus, boundaries help keep your anxiety low. A lot of anxiety can be caused by taking responsibility, intentionally or otherwise, for other people’s actions, emotions and thoughts. Recognizing you have no control over the actions of others (and full control over your own) can help you stay calm, collected and cool this summer.

Tip #4: Develop a Script for Yourself

Part of maintaining boundaries is knowing what to say in situations you’re not comfortable with. This script doesn’t have to be complex, either. It can be as simple as:

  • “I don’t feel comfortable with this.”
  • “This isn’t for me.”
  • “I’m not really into this.”
  • “I don’t drink.”

If phrases like this don’t work, just say no. Who cares what other people think? Your life is your life.

Tip #5: Make Uncomfortable Thoughts Work for You

Uncomfortable thoughts may often make you feel like you’re under siege. This is especially true when you’re managing a mental disorder – they can make you feel like you’re taking a step back for every two steps forward.

Here’s the thing, though: you can make uncomfortable thoughts work for you by turning them into positive energy through positive thinking. It’s pretty simple to do, but like anything, practice pays off.

Here are some simple ways to do it:

  • Practice gratitude: This is something comes up a lot in therapy. Find the things you have in your life that make you happy – a pet, a relative, even a favorite piece of clothing. By paying attention to things that you’re thankful for, you’ll start looking for things that make you happy.
  • Find the thoughts you want to change: When you find yourself thinking negatively, try to remember why you’re thinking those thoughts. This doesn’t mean you have to criticize yourself; just make a note of them and think of ways to find the positive. For example, let’s say you have a long commute after work. You could think of it as a major trial…or you could consider it “me time” and use it as a chance to listen to a favorite podcast or audiobook.
  • Serve others: Helping people in need – or simply doing someone a solid, like buying them a coffee – can help you feel better about yourself.
  • Be good to yourself: Quick – make a list of the things you really enjoy doing. Chances are, you haven’t done them lately. Being good to yourself, acknowledging that you’re flawed, and just practicing some self-care can make you feel more positive.

With the energy that thinking positively gives you, you’ll be able to use your negative thoughts as fuel for the things you want to accomplish in life.

Tip #6: Surround Yourself

Like we said, mental disorders like anxiety can make you feel like you’re alone. The good news is you probably aren’t. If you have people who are special to you, spend time with them. And yes, this can include pets as well. Finding support when managing your condition can be as simple as checking in with friends on social media.

Being around people who you value – and value you in return – is a great way to feel less lonely and isolated this summer.

Tip #7: Don’t Forget to Recharge

It’s very easy for anyone to become overwhelmed after attending a summer event…or three. Even being around the people you know, love and are comfortable with can be surprisingly tiring, especially when you’re struggling with other issues.

There’s no shame in needing some time to recover and recharge your batteries. If possible, try to make a habit of finding some “you time” to help your energy bounce back. Also, remember to save some of that energy for you, too.

Tip #8: When in Doubt, Dip Out

Sometimes, you can be at a party and realize that it’s all too much. The music’s too loud, the heat’s too hot, the people are a little too extra. Sometimes, the summer event might involve activities you’re uncomfortable with…or could potentially jeopardize your wellbeing.

If you feel like you’re about to break, there’s no shame in just dipping out of the party. Your mental health should always come first – fundamentally, it’s the rest of your life.

Tip #9: Whatever You Do, Don’t Forget to Celebrate

Being diagnosed with a mental health disorder isn’t the end of the world: it’s the start of a new one. If summer starts feeling a little too much, remind yourself that you’re a survivor, that you’ve made incredible progress, and that you’re doing the hard (and rewarding) work of treatment. Those are things worth celebrating.

Every new day is worth celebrating. Make the most of it this summer!

Manage Mental Health & Find Support This Summer

If you’re struggling with a mental health disorder, there’s no need to go through it alone. Discovery Mood & Anxiety will help you build a life worth living:

Your new life can start today. Reach out to Discovery Mood & Anxiety today to learn more!

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