As many of us know, weather and the changing of seasons can certainly affect our mood. Dark skies and cold temperatures that plague the winter doom can trigger Seasonal Affective Disorder, also known as SAD, and depression. If you are struggling with this, check out our blog “What is Seasonal Affective Disorder and How Is It Treated?”.
While many people, especially children and teens, look forward to the summer months, warm weather can negatively affect people too. Summer anxiety is a major issue that many people can deal with. By working with an anxiety therapist at Anchor Therapy, you can overcome your anxious thoughts and make the most out of your summer!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Why do I feel so weird in the summer?
The term ‘summer anxiety’ refers to the feelings of stress, unease, or nervousness that some people may experience during the summer months. Generally speaking, there are many positive connotations of summer, from vacations to warm weather and longer days. There are many factors at play that can worsen your anxiety in the summer.
Some symptoms of summer anxiety may be:
Excessive sweating
Heart palpitations
Fatigue
Muscle tension
Sleep disturbances (Our blog “How CBT Can Help With Your Insomnia” is a must-read)
Gastrointestinal issues
Irritability
Mood swings (For support, read our blog “How to Regulate Your Emotions”)
Restlessness
Sadness or depression (To learn more, check out our blog “Sadness vs Depression: When to Get Help”)
Avoidance
Procrastination
Withdrawal
Poor concentration
Worry
Negative thoughts (Read our blog “6 Ways to Handle Intrusive Thoughts”)
Indecisiveness (Check out our blog “How Mental Health Counseling Can Help Your Decision Fatigue”)
Feeling overwhelmed (Read our blog “Everything You Need to Know About Stress Management Therapy”)
Self-consciousness
Performance anxiety
Take our “Anxiety Quiz” to find out if you are struggling.
As a general rule, we are much busier in the summer than the other seasons. Walks outside, trips to the beach, vacations, fishing adventures, and more all increase during the warmer months. Summer months come along with many other factors as well, such as the heat, that can worsen your anxious symptoms.
Let us face it- summer brings heightened social pressure and, if you are someone who already struggles with social anxiety, a heavy social calendar can trigger more anxiety-related symptoms. For support, check out our blog “How to Talk to People When You Have Social Anxiety.”
The mere expectation that you must participate in these countless activities may seem daunting. Instead of invitations to a beach trip or barbeque being fun, it turns into an obligation, becoming a source of stress instead of happiness and enjoyment.
You may worry that, if you do not attend the events you are invited to, you will not fit in or there will be some sort of social judgment. The pressure to be constantly active in the summer can feel like there is little room for downtime which may worsen stress and even lead to burnout.
Additionally, the summer months can also disrupt routine and this can be particularly difficult if you are a creature of habit. For example, for families with children, summertime usually means adjusting to a completely new schedule. Along with possibly balancing work and/or childcare, you must find activities or camp for your kid(s) to keep them busy.
These types of shifts in schedule can feel stressful due to a lack of usual structure. Even if you do not have children, you may experience changes in your schedule during the summer, such as picking up the work for a colleague who is on vacation which results in working more hours. Without a sense of stability, it can be hard to maintain a consistent rhythm in your day-to-day life.
Not to mention, routine changes can also impact your sleep patterns. Summer comes along with longer daylight hours and summer night activities which can push bedtime back which is known to worsen anxiety. The simple lack of routine can make it hard for you to stick to the things that you know work for you whether it is exercising on a regular basis or eating meals at specific times.
The combined social pressures and disruption in your routine underline the importance of finding coping skills for anxiety that work for you!
What is heat anxiety?
In high temperatures or heat waves, many people experience heightened anxiety as a result. This condition can impact someone’s quality of life, especially during the summer season.
Of course, panic attacks are something that happen year round but, for some people, they may reach their peaks in the heat. Research has shown that heat can trigger anxiety symptoms through increasing cortisol, your body’s stress hormone. For guidance, read our blog “How to Manage A Panic Attack.”
When your body becomes too hot, you may experience symptoms that look like anxiety. For example, you may experience your heart beating faster or sweaty palms, and interpret this as anxiety, potentially triggering a panic attack.
Remember that the more you focus on your physical symptoms, the worse they can become. You pay attention to the symptoms which makes them feel more intense which only causes you to focus more on those areas- it can become a vicious cycle. To learn more, read “5 Ways to Nurture Your Mind-Body Connection.”
How to calm heat anxiety
Your focus on physical symptoms may even become a self-fulfilling prophecy. For example, you can be able to think your way into an upset stomach due to the body’s mind-gut connection. Even if you experience a minor digestive issue, you may hyperfixate on your body’s physical sensations which makes it feel more severe.
The best way to overcome physical symptoms is to get out of your body and into your life. Clearly, this is easier said than done, but it is possible! You may try to practice mindfulness to stay grounded in the present moment. Or perhaps you try out a breathing exercise, such as deep breathing, to induce relaxation. For more information, check out our blog “5 Breathwork Techniques to Decrease Anxiety.”
You may even need to distract yourself to get your mind off of your physical sensations. For example, you may phone a friend, read, or listen to music.
You cannot change the heat that comes along with the summer, but you can try to prepare yourself for it.
In extremely hot conditions, such as a heat wave, you may want to make small changes to your life to ensure that you do not overheat. For instance, instead of grabbing lunch with a friend outside, you may want to switch to sitting inside the restaurant. This way, you are not letting your summer anxiety stop you from socializing or living your life, but you are making the situation a bit more comfortable for yourself (and likely for your friend as well!).
Other management strategies for dealing with summer anxiety include:
Staying hydrated - Drinking water can help prevent dehydration and assist in regulating your body temperature
Dress appropriately - Wearing lightweight clothing can be helpful in reducing body heat
Plan your activities out - For example, instead of going for a run in the hot sun, wait until the evening for less heat exposure
Mindfulness and relaxation - Mindfulness, deep breathing, and progressive muscle relaxation can help you manage your symptoms of anxiety successfully
Utilize cooling tactics - Spending time in the air conditioning or using ice packs can help you manage your body temperature
Seek anxiety counseling - Attending anxiety therapy can be helpful if you are having difficulty managing your anxiety symptoms on your own
Getting rid of anxiety flares with the help of an anxiety therapist
If your summer anxiety is severely impacting your quality of life, it is suggested that you meet with an anxiety coach who can help you. An anxiety therapist at Anchor Therapy can offer professional guidance, and evidence-based support and strategies to help you manage your anxiety symptoms. We offer in-person sessions in our downtown Hoboken, New Jersey office which is conveniently located by the Hoboken Terminal. We also offer virtual therapy for anxiety to all residents of New Jersey, New York, and Florida.
By regularly attending therapy for anxiety, you are gaining a consistent support system. You have a safe space to explore your worries and, in return, you will receive validation and encouragement.
Cognitive Behavioral Therapy, simply referred to as CBT, is an effective approach for treating anxiety. A CBT therapist will help you pinpoint and change negative thought patterns and behaviors that are contributing to or causing your anxiety.
An example of CBT therapy for anxiety may be:
Identifying your triggers:
Let us say that you are planning a beach vacation with a group of friends. You are concerned about the social pressures and body image concerns that come along with summer, such as having to be in a bathing suit around other people.
Reframing your thoughts:
Your initial negative thought may be “Everyone will judge me if I do not look perfect in my swimsuit” → Your reframed thought can be “Most people are focusing on enjoying their own vacation and not judging me. I deserve to have fun.”
Behavioral activation:
You may want to practice affirmations about body image and self-worth. To learn more, check out our blogs “How to Overcome Body Image Issues” and “Do Affirmations Really Work?”.
Acceptance and Commitment Therapy, also known as ACT, can be another powerful type of mental health counseling for summer anxiety.
An example of ACT therapy for anxiety may be:
Acceptance:
Let us say that you are facing summer anxiety due to the pressure of social events and social expectations. Through mindfulness meditations, you learn how to simply observe your thoughts as if they were passing clouds. In other words, you simply note your thoughts without trying to change them.
Cognitive defusion:
Instead of attaching meaning to your thought, you may thank your mind for the thought and effort to protect you. For instance, “Thank you mind for trying to warn me about this situation” and you can move on to the next thought. There are many other cognitive defusions out there that may help you, such as labeling your thoughts, repeating your intrusive thoughts in a silly voice, singing the thought, and so on.
Values clarification:
In this step, you would identify how your core values relate to your social life and the personal relationships in your life. For example, skipping out on family events due to your social anxiety may not be in line with your value of connection and being family-oriented.
Committed action:
You may set Specific, Measurable, Achievable, Relevant, and Time-Bound (SMART) goals that are aligned with your values with the help of your ACT therapist for summer anxiety. For example, your first goal may be to attend one social outing each week, starting with smaller events and working your way up. You will craft an action plan to achieve these goals, like reaching out to a friend to prepare a get-together.
Generally, an anxiety counselor will also assist you in making lifestyle adjustments that can reduce the level of anxiety you are experiencing. Perhaps this includes creating a routine even amidst the chaos of the summer. Maybe it is adopting more healthy habits, like working out consistently, eating well-balanced meals, and getting the proper amount of rest you need. For guidance, check out our blog “4 Ways to Build A Habit That Sticks.”
Here are the benefits of working with a therapist for summer anxiety:
Tailored treatment based on your triggers and symptoms related to summer anxiety
Help you set achievable goals to manage your anxiety effectively
A source of emotional support and validation
Coping strategies
Behavioral strategies
Trigger management
Strategic planning
Social anxiety management through the building of social skills and self-confidence
Assertiveness training
Routine maintenance
Assistance in navigating seasonal challenges
Preventative care
At Anchor Therapy, we understand the unique challenges that many people face during the summer. From navigating social challenges to beating the physical symptoms of anxiety, it is possible to receive personalized support so you can thrive!
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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