Summer in St. Louis often brings sunshine, longer days, and a break from routine, but for many people, it can also increase stress, disrupt sleep, and worsen anxiety or depression. Changes in structure, heat, social pressure, and family schedules can all impact mental health.
At Pearlman & Associates, we often remind clients that mental health needs attention year-round, not just during stressful seasons. With small, intentional habits, summer can become a time of emotional reset rather than burnout.
Whether you’re already working with a St. Louis therapist or simply looking for practical ways to feel better, the following tips are grounded in clinical insight and real-life experience.
Many people assume mental health improves automatically in summer, but that’s not always true. Common summer stressors include:
Disrupted sleep schedules
Increased heat and dehydration
Social and family pressure
Loss of routine (especially for children, teens, and educators)
Heightened anxiety around body image or productivity
Recognizing these challenges is the first step toward managing them.
Morning sunlight helps regulate serotonin and circadian rhythms, improving mood and sleep.
Tip: Aim for 10–20 minutes outside earlier in the day, especially before noon.
Dehydration and irregular meals can worsen fatigue, irritability, and anxiety.
Focus on:
Water throughout the day
Balanced meals with protein, healthy fats, and complex carbs
Longer daylight hours can interfere with sleep patterns.
Try:
Consistent bedtime and wake time
Limiting screens at night
Using blackout curtains if needed
Quality sleep plays a major role in emotional regulation.
Exercise helps reduce symptoms of anxiety and depression.
Summer-friendly options:
Walking, swimming, biking, or light stretching, consistency matters more than intensity.
Excessive screen time, especially scrolling, can increase stress and comparison.
Set boundaries:
Designated screen-free hours or device-free mornings.
Connection supports mental health, but overcommitting can lead to burnout.
Balance:
Meaningful connection + personal downtime.
Summer often brings extra obligations, family events, travel, social plans.
It’s okay to say no when your mental health needs rest.
Mindfulness doesn’t need to be complicated.
Try:
Deep breathing
Being present on a walk
Short guided meditations
These practices calm the nervous system.
Purpose is a protective factor for mental health.
Consider:
Volunteering
Creative hobbies
Learning something new
Small goals can restore motivation and confidence.
If stress, anxiety, or low mood feels persistent or overwhelming, therapy can help.
Working with a St. Louis mental health professional provides tools, clarity, and emotional support—before things escalate.
Consider reaching out if you’re experiencing:
Ongoing anxiety or panic
Persistent low mood or burnout
Sleep disruption affecting daily life
Difficulty coping with life transitions
Early support often leads to faster, more lasting improvement.
Dr. Bryan Pearlman and the team at Pearlman & Associates support individuals, families, and professionals throughout the St. Louis area.
📍 655 Craig Road, Suite 300, Creve Coeur, MO 63141
📞 314-942-1147
🌐 STLmentalhealth.com
📧 bryan@stlmentalhealth.com
In-person and virtual sessions available.
Summer doesn’t have to mean emotional burnout. With awareness, routine, and the right support, it can become a season of healing, balance, and personal growth.
Let this be the summer you prioritize your mental health, with guidance that meets you where you are.
