Keep Summer Fun: Avoid Burnout

Takeaway: Burnout can affect anyone at any time, and summers are no exception. Feeling overwhelmed and burnt out affects all areas of life, leading to a reduction in overall well-being. We break down what burnout looks like, five causes, and what you can do to take care of yourself so you can enjoy the summer.

What do you think of when someone mentions the summer season? Most people imagine sunshine, heat, vacations, fun at the beach, camps and sports, cookouts, fireworks, parades, parties, weddings, graduations, and on and on until they get dizzy just thinking about it. That’s a lot, and this is only a partial list of summer options. 

Summer obligations can stack up for anyone, whether or not they have children, full-time jobs, are single, or are retired. What people have in common is the risk of summer burnout.

Common signs of burnout include:

• Irritability

• Fatigue

• Oversleeping or insomnia

• Dreading the day’s activities

• Changes in appetite

• Loss of enthusiasm for activities you enjoy

• Wanting to be left alone

Let’s dive in.

1. Overscheduling

Problem: It is tempting to schedule frequent “fun in the sun” activities, but overscheduling can contribute to a frenzy of busyness that prevents adequate rest and recovery. The risk of overscheduling may be higher for those who are in charge of children. Camps, sports, parties, play dates, day trips, summer school, and vacations add complications to schedules, and that’s not including the need for childcare in households where the adults in charge have to work. 2. Practice emotional regulation

Potential Solutions: Schedule downtime. Prioritize activities on the agenda, including vacation itineraries, and do not be afraid to say “no” to lower-priority invitations. Nobody can be everywhere all at once without breaking some serious rules of time and space. 

2. Weather

Problem: Depending on where you live, you might face extreme heat and/or humidity. These conditions affect some people more than others, but everyone is susceptible if exposed long enough to heat, humidity, and sunshine. Sunburn, heat exhaustion, and heat stroke are the physical possibilities with overexposure, but they can also strain mental health.

Potential Solutions: Take breaks in air-conditioned spaces, if available. If there is no A/C, hit the shade. Bring a canopy or beach umbrella if there is no shade available. Wear a lightweight, ventilated hat when out of the shade. Above all, hydrate. Hydration is important for physical and mental health.

3. Keeping Up Appearances

Problem: Social media accounts show family, friends, and acquaintances having fun and treating their families to exciting adventures. Children talk about how their friends get to go to places they have never heard of. It seems like everyone is having a blast, so it’s only fair to plan the best thing ever! But that means time off work, arranging for a pet-sitter, sending the kids to their grandparents, finding the cash to pay for all of this…it’s overwhelming. Keeping up appearances is stressful and expensive, and it makes having fun, well, less fun.

Potential Solutions: Do what works for you, not your friends and followers on social media. Those social media posts only share the best parts of other people’s lives. That photo of your neighbor's kids on a cruise with famous cartoon characters does not show the preschooler’'s meltdown or her brother running off to find a pixie. They do not mention that they’ll pay off the credit cards just in time to run them up again for the holiday season. Focus on what works for your family and budget without worrying about what other people think. Every person and family is different in what they need. 

4. Structural Breakdown

Problem: Routines often collapse during the summer, especially when children are involved. When school lets out, the kids come home to a free-for-all if the household isn’t prepared. Whatever a person’s age, a lack of routine can lead to a lack of direction and ambition. Children without routines can get bored, cranky, and some will act out.

Potential Solutions: Set a routine for at home. Try assigning activities and downtime to time blocks throughout the day. Schedule outings or special meals for specific days of the week–like Taco Tuesday and Outing Wednesday (museum, mini-golf, beach, etc.). Plan regular meetings with friends and/or family. Vacations are more difficult to put into routines, but sticking to regular bed and meal times can help regulate emotions and anxiety. All that said, keep in mind not to overschedule. Split the day into one- to three-hour chunks and assign activities or free time to allow some flexibility.

5. Self-Image

Problem: Most swimwear shows everything. Popular imagery reveals toned and tanned bodies in swimwear and halter tops. It can be difficult to ignore the barrage of negative messages about regular bodies, especially when those regular bodies are outside of societal expectations. Many people avoid pools and beaches due to shame induced by these supposed norms. 

Potential Solutions: Find swimwear that feels comfortable and you like. Make a list of what you love about your body and the positive things it does for you. If you plan to make healthy changes, make sure you are doing it for you or those closest to you and not due to societal demands.

When to seek help

If symptoms persist and the above suggestions do not help, consider seeing a therapist. Seeking help is not a sign of weakness. In fact, it is a sign of self-reflection and strength to know when things are not going well. Therapy can help you see things from a new perspective, and a good therapist can teach you coping skills.

Summers are meant to be enjoyed, not dreaded. If it gets to be too much, reach out. Therapy can help you find your balance and learn to handle stress so you can enjoy a great season. 

If you’re ready to start working through burnout, we’d be happy to support you. With two convenient locations (plus virtual options), therapists who speak multiple languages, and insurance options with Medicaid and Blue Cross Blue Shield PPO, we pride ourselves on making therapy accessible. When you feel ready to begin, all you have to do is Contact Us to start.