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Managing Summer Anxiety: Tips for a Calm and Relaxing Season - Therapist in Ramsey NJ

Summer is a time often associated with relaxation, sunshine, and vacations. However, for many, it can also bring anxiety and stress. Changes in routine, social pressures, and even the heat can contribute to feelings of unease. If you find yourself feeling anxious during the summer months, you’re not alone. Here are some tips to help manage summer anxiety and make the most of the season.

1. Embrace a Routine

While summer often means a break from the usual routine, having some structure can be beneficial for managing anxiety. Establish a daily schedule that includes regular wake-up and sleep times, meal planning, and dedicated periods for work and leisure. This can help create a sense of normalcy and predictability, reducing feelings of chaos and stress.

2. Stay Hydrated

Dehydration can exacerbate feelings of anxiety and stress. Ensure you are drinking plenty of water throughout the day. Carry a reusable water bottle with you and set reminders if necessary. Consuming hydrating foods like watermelon, cucumbers, and oranges can also help.

3. Get Active Outdoors

Physical activity is a well-known stress reliever. Take advantage of the longer days and pleasant weather to engage in outdoor exercises such as walking, jogging, cycling, or swimming. Even gentle activities like yoga or tai chi in a park can be incredibly beneficial. The combination of movement and fresh air can help clear your mind and improve your mood.

4. Practice Mindfulness and Relaxation Techniques

Incorporate mindfulness and relaxation practices into your daily routine. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce anxiety. Spending time in nature, away from digital distractions, can also provide a calming effect. 

5. Plan Social Activities Wisely

While summer is often a time for social gatherings, it’s important to recognize and respect your own boundaries. If large gatherings make you anxious, opt for smaller, more intimate get-togethers with close friends or family. Don’t feel pressured to attend every event; it’s okay to decline invitations and take time for yourself.

6. Limit Caffeine and Alcohol Intake

Both caffeine and alcohol can increase anxiety levels. Be mindful of your consumption, especially during social events. Opt for decaffeinated beverages or herbal teas and consider alcohol-free alternatives at gatherings. Staying mindful of what you drink can help keep anxiety at bay.

7. Create a Cool and Comfortable Environment

High temperatures can contribute to irritability and stress. Ensure your living space is cool and comfortable. Use fans or air conditioning, keep curtains closed during the hottest parts of the day, and use light, breathable bedding. Taking cool showers or baths can also help lower your body temperature and reduce stress.

8. Prioritize Sleep

Good sleep is essential for managing anxiety. Maintain a consistent sleep schedule and create a bedtime routine that promotes relaxation. Avoid screens before bed, as the blue light can interfere with sleep quality. Consider using blackout curtains and white noise machines to create an optimal sleep environment.

9. Engage in Creative Activities

Creative expression can be a great outlet for anxiety. Try activities such as painting, drawing, writing, or playing music. These activities can provide a sense of accomplishment and serve as a healthy distraction from anxious thoughts.

10. Seek Professional Help if Needed

If your anxiety feels overwhelming or persistent, it’s important to seek help from a mental health professional. Therapy or counseling can provide you with strategies and support to manage anxiety effectively. Don’t hesitate to reach out for help if you need it. Turn The Page LLC is currently accepting New Clients for Therapy in Ramsey NJ and Pompton Plains NJ and surrounding areas. We also offer Telehealth.

Managing summer anxiety involves a combination of maintaining a routine, staying active, practicing mindfulness, and taking care of your physical health. By incorporating these tips into your summer routine, you can reduce anxiety and enjoy a calm and relaxing season. Remember, it’s important to prioritize your mental health and take steps that work best for you.

Therapist in Ramsey NJ and Pompton Plains NJ

Now Accepting New Clients

Turn the Page Counseling is currently ACCEPTING NEW CLIENTS & REFERRALS for Psychotherapy in our Ramsey (Bergen County) and Pompton Plains (Morris County) Offices.

  • Individual Counseling

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We are a team of LCSWs with OVER 30 YEARS OF EXPERIENCE HELPING families and individuals when they need us most.  Turn The Page is available for sessions IN OFFICE or VIRTUAL throughout NJ.  Contact Turn The Page at (973) 728-5111 or

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