By Kyl Harris

HAPPY SUMMER! For most, summer is a great time to wind down and have some time to yourself. For some, summer can cause a lot of anxiety. Lack of structure is hard for a lot of people, and summertime brings that endless day sort of feel. Not having school or work to rely on to organize the day can lead to a lot of anxiety and stress. 

I’ve gathered a few anxiety tips that help with structure, grounding, and strength! 

1. The Three Three Three Rule Remixed!

The “three three three rule” is usually “name three things you see, name three things you hear, move 3 parts of your body ” or some version of that. But i’ve remixed it a little for a summer edition! 

If you’re having a hard time in the moment, feeling unstructured or overthinking, try this:

name 3 things that make you happy. things you look forward to. 

name 3 things that are your favorite smell. 

move 3 parts of your body 

repeat one powerful affirmation. 

It can help to prepare and think about the affirmation you want to repeat prior to trying this exercise. What’s something you want to remind yourself of? 

“I am important”

“I am strong”

An affirmation that feels good for you, and reflects how you want to see yourself. 

Thinking about what makes you happy, or your favorite things can shift your thinking from fight or flight. Try writing a few things that make you happy in your notes app on your phone or in your journal so that you can come back to it and remind yourself of things you can do to pick yourself back up. 

 

            2. Summer Square Breathing Remix!

Everyone has tried breathing as an anxiety relief technique. It’s one of those first tools that therapists give their clients to help build their coping skills from the bottom. Breathing is great and can definitely help regulate the system! For me, I’m more calmed by a sensory experience, and I know a lot of other people are as well. 

Typically with square or box breathing, you inhale hold and exhale, envisioning the shape of a box. What if we added some movement to it? 

Where are you? At the beach? On a hike? Use the sand or the dirt. Now, we are still thinking about a square but we are going to draw it instead of envision it. As you breathe in, draw a line in the sand. As you hold, draw another line in the sand connecting it. When you breathe in again, connect that line (we are making a square in the sand). And as you breathe out, connect another line to complete the square. The sensory experience of touch while breathing can help stabilize and encourage regulation. Personally, sometimes I do this first followed up by the Three Three Three Rule. 

 

        3. Summer Routine Safe Space 

Creating and sticking to a routine is so important for consistency and regulation. Where do you feel safe? Where do you feel most relaxed? Some people call it a “Touch Point”. A safe space where you know you can retreat to in crisis. Having a plan for deregulation isn’t always the easiest to come up with on spot. Something I think is really helpful is having a space laid out that you know you can retreat to if you need to. Here’s an example: 

Say you and your friends are going to the beach. It’s an hour drive and you get anxious leaving home. 

Seems there isn’t a safe space or a place you can retreat to if you need a moment, but creating boundaries and having clear communication with your friends and family can help! 

Now, you’re at the beach and it seems like there’s no where you can go to collect your thoughts or get away from the crowds. The car. When you get to the beach, tell the people you’re with you may need to step away for a few moments periodically throughout the day. Ask the driver or if you’re the driver, hold the keys to the car in your bag to have control and retreat to the car throughout the day if you need to. Create a space in the car that you can come back to if you need a moment alone. Leave a sensory tool bag or journal on your seat, so that if you need a moment, you’re set up for success. I find that when I’m clear on how i’m feeling with my family and friends, they are really helpful and supportive. 

Here’s another example: 

Maybe you’re at summer camp and you’re feeling a little homesick and like no space is your own. You know you’re only here for a week, and you feel overwhelmed. 

Find a space in the camp that you can be alone if it’s safe to do so. Make that your touch point. You can retreat to this space any time you need to. Again, having clear communication with people surrounding you can help you get the support you need. Tell your camp counselor about your anxiety plan. They may also have some ideas on safe spaces and ways to regulate yourself away from home! 

Summer is full of fun and surprises, but don’t be surprised by anxiety! Have a plan! Talk to your friends and family for support. There’s always a way to accommodate you, and no you aren’t being a burden. You need to do what’s right for you! Keeping up with your own mental health is a priority, and that doesn’t stop in the summer!