Picnics with friends, beach vacations, outdoor dining reservations—here’s how to make the most out of summer without totally wearing yourself out.
Warmer temps have a tendency to turn up the heat on your social life, too. From hosting outdoor dinner parties to jam-packing the agenda of your beach vacation, there’s just so much fun to be had.
With pressure to pack as much as possible into the summer months looming larger than ever, it’s important to understand the potential of summer burnout—and learn how to avoid it. These tips will help you avoid overdoing it as you start to plan the sunny days ahead.
“Burnout refers to a state of exhaustion impacting your mental, physical and emotional functioning, and is usually caused by overwhelming and prolonged stressors,” says Anjali Ferguson, PhD, a clinical psychologist in Richmond, Virginia. This could be as serious as a chronically toxic work situation, but it can also be caused by an overscheduled summer filled with sun, cocktails, and nights out.
One sign that you’ve packed in a little too much fun? Finding yourself drained of energy and no longer taking joy in activities you used to love. “There are physical symptoms as well,” says Ferguson. “For example, you may feel like you are detached from your experiences—and it can impact your sleep and appetite.”
Understanding the signs and symptoms will help you realize when burnout is approaching, says Ferguson. “Anyone can be impacted by burnout at any time in their lives, and knowing how to recognize the signs can help you address what’s causing the burnout to mitigate the negative effects,” she says.
Here are a few steps you can take before and during the summer months to ensure you aren’t approaching empty on your tank.
Fact: You likely won’t be able to cross everything off your summer bucket list. So, set realistic expectations on things like how many events you can actually attend in a given week, or how many trips you can take (and plan!). Even extroverts who find energy in being around others can overdo it, so try to find a cadence that works best for you. And keep in mind that you might have to adjust as the summer goes on depending on what’s been added to your schedule and how you’re ultimately feeling. For example, you may learn you can’t go to a big party every night of the weekend, but are okay doing one large gathering, and then a few other smaller one-on-one meetups.
Getting good quality rest between social situations is key. “Our bodies and minds need breaks,” Ferguson insists. She suggests actively scheduling—yes, in your calendar!—nights off where you prioritize relaxation and even sleep.
Ferguson also advises adding in plenty of self-care to your routine. “Sticking to a self-care plan can help prevent burnout,” she says. While the concept of self-care is different for everyone, she suggests identifying five activities that bring you calm and regularly scheduling them. That might mean a relaxing bubble bath, a Hulu binge, or a walk with a friend. “Self-care takes intentionality and work, but prioritizing these needs along with others helps them become a natural part of our routines. It’s mental and physical preventative care,” she says.
Give yourself a little grace as you get back into the swing of things. “We all have so many stressors we are navigating through these increasingly uncertain times,” Ferguson says. “It’s OK to feel overwhelmed and anxious; it’s also OK to not be as productive as you once were.” She suggests being kind to yourself and trying to take any anxiety as a sign to slow down.
Remember that it’s all about the quality of the event or the people you spend time with, not the quantity. If you no longer find yourself enjoying nights out or weekends away, reevaluate your schedule. By taking care of yourself, you can gear up to have a great, fulfilling summer.
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