While summer often brings a welcome change of pace with warmer weather, longer days, vacation plans and more time outdoors, it can also introduce new stressors for many individuals. Whether balancing work responsibilities with family schedules, coping with the heat or dealing with travel logistics, summer can feel anything but relaxing.

A study by the American Physiological Society found that people are more likely to have higher levels of stress hormones in the summer than in winter.

The key is learning how to manage seasonal stress so it doesn’t manage you. This article provides practical tips for coping with stress during the summer.

Staying Cool Under Summer Pressure

Summer stress is real if you’re navigating vacation schedules, managing child care or just trying to stay productive in the heat. Here’s how to stay cool and manage stress effectively:

1. Stay hydrated and cool. Dehydration and heat can increase fatigue and irritability. It’s important to keep a water bottle nearby and dress in breathable fabrics. When possible, avoid outdoor activities during peak heat hours, but plan accordingly if you have to be out in the sun for long periods of time.
2. Set boundaries with your time. Summer calendars can fill up quickly. As such, be intentional about what you commit to and don’t hesitate to say no to events or obligations that feel overwhelming.
3. Maintain a routine. A consistent schedule helps reduce stress, so stick to regular sleep, meals and work time. It’s equally important to remain flexible, so feel free to adapt your routine to include more outdoor or seasonal activities.
4. Create a comfortable work environment. Whether you’re working on-site or remotely, make your space summer-friendly. If possible, use fans, adjust lighting and take advantage of natural light to help boost your mood and productivity.
5. Take meaningful breaks. A short break can help you reset and refocus, but avoid defaulting to screen time during breaks. Instead, get some water, step outside, stretch or take a few deep breaths to reset your mind and body.
6. Use vacation time wisely. It’s important not to let your paid time off go unused. Even a short break or a staycation can help you recharge. When you’re off, try to disconnect and allow yourself to relax.
7. Plan ahead for family and travel logistics. If you’re managing kids on summer break or planning trips, get organized early. Clear communication with your team and family can help reduce last-minute confusion, tension and stress.
8. Reconnect with nature. Spending time outdoors, even just for a few minutes each day, can help reduce stress and improve mental clarity. For example, consider walking meetings, lunch in the park or weekend hikes to recharge.
9. Practice mindfulness or light exercise. Movement is medicine, so incorporate short mindfulness practices or light physical activity into your day. A 10-minute walk or a few minutes of deep breathing can significantly lower stress levels.
10. Limit alcohol and caffeine. Summer socializing often includes more drinks, but too much caffeine or alcohol can disrupt your sleep cycle and increase anxiety. Stay mindful of your intake and balance alcoholic beverages with plenty of water. Alcohol and caffeine can also dehydrate your body, so focus on ways to consume more water (through foods or drinks) throughout the day.

Overall, it’s important to understand that some stress is OK and expected. Stress is a natural reaction that you may feel, but taking some small steps to manage or reduce it can help you keep your cool during the summer.

Summer doesn’t have to be a source of stress. You can stay productive, protect your well-being and enjoy the season with a few intentional adjustments. No matter if you’re working through the heat or taking time off, these strategies can help you stay balanced and energized.

If you have concerns about your mental health or overall well-being, it’s important to seek help from a trained health care provider.