Staying Cool in Summer Heat


By Yoni Sobin, PsyD

In the winter, we face an increased risk of flu and seasonal depression, so we stay vigilant for contagions, stay warm, and keep engaged in activities with others (see my previous article on loneliness – https://cfa.wpmudev.host/2016/12/20/loneliest-time-year/). We typically overlook seasonal risks in the summer, but here are two concerns to be mindful of as the temperatures rise:

Dehydration

Almost everyone knows the value of protecting our skin against the sun, but protection against dehydration is equally important and often neglected. During the summer, the average adult loses over two liters of water daily through sweat (we have over two million sweat glands!) and other bodily functions. And this can impact our mental health – dehydration is associated with mood lability, poor concentration, depression, and anxiety.

A key strategy to combatting dehydration is using mindfulness to observe our body sensations and noticing early signs when we are running low on water. Low-grade headaches or muscle cramps, fatigue, lightheadedness, difficulty concentrating, and reduced urination or darker/yellower urine are some indications.

Behaviorally speaking, drink eight to ten glasses of water daily throughout the summer to facilitate an optimally focused and healthy mind. Eating foods like cucumber and watermelon are also excellent ways to stay hydrated. Sports drinks help restore electrolytes and body salts such as sodium and potassium. And if you’re exercising outdoors, drink at least 6 ounces of additional fluids each 30-minutes, and try to schedule activities in the mornings or afternoons when it is cooler outside. For beachcombers, while catching the sea breeze is a great way to cool down, remember to bring at least two liters of water per person since the sun’s reflection on the water surface significantly increases dehydration risk and ultraviolet ray exposure.

Lethargy

While seasonal depression tends to decrease during warmer months, many individuals still experience depressive episodes in the summer. One reason is that is easy to stay indoors and watch television or read a book in an air-conditioned room, and by contrast, the most effective tools for staving off depression are remaining active and maintaining interpersonal connections.

If you’re feeling blue during the days of sun, try to attend events or concerts outdoors. Go to a beach or find a water-based activity. Attend or even host a barbeque. Take a weekend vacation getaway with a friend or on your own. Google “free things near me today” and do one or two things that pop up. Try one new activity each week. Spend time in nature (while remaining hydrated, of course) and give yourself time to decompress your mind. Whatever you do, engage with your activities mindfully. Take note of sounds, sights, smells, sensations, and tastes.

If the weather is too hot to comfortably enjoy the outdoors and you find yourself binge-watching the West Wing or Big Bang Theory while sitting on the sofa, be sure to take at least a 10-minute break after each episode to walk around the block or call a friend. Research shows that sedentary activities increase depression risk, and punctuating the day with active blocks can make a big difference.

On the whole: While summer is a great time to relax, it’s important to remain mindful and never relax attitudes towards protecting our physical and mental health!

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Calmer in the Face of Hardship
I came to the Center for Anxiety for help in dealing with a family member who suffered from extreme anxiety. But I ended up getting a serious illness two months later and started having my own sessions. With the help of my therapist I got through my illness, learned to understand my habits that were making my major life stresses worse, learned to communicate better, taper my anger, and surprisingly I became more calmer even though my hardships in life worsened. Therapy is a lot of work and not easy, but nothing in life comes easy! I became a better and softer mom and (when I practice what I learned) and my kids and home are calmer and happier. I am still a work in progress and have more to work on, but I know I am on the right path. I wish I knew before how my communication style and anger were really impacting my life, how being softer you can accomplish way more then being harsh. I have been to other therapists in the past and I can hands down say that the Center for Anxiety’s approach is really effective. I have even referred a bunch of people to the Center and they have been really happy with the therapists and how much they really care for their patients.
I Tackled a Long List of Fears
When I first came to the Center for Anxiety, my list of anxieties/fears was long! I was scared of getting sick, getting stranded, driving, flying and more. With the help of my therapist, I immediately got to work and tackled every one of my fears. Now the world is open to me and I feel free! I can dream big and accomplish whatever I set my mind to! I am especially grateful that I was able to do all this without having to rely on medication. It was hard work – grueling at times! – but now I have the coping tools within me for life. In fact a family member recently said to me “You are awesome. You can accomplish anything you set your mind to because you don’t let fear stop you! ” Thank you Dr. Rosmarin and the Center for Anxiety staff for helping me get here. My fears no longer limit me and I love my life. Try it, it might turn your life around too!
Highly Skilled and Professional Treatment
When I sought treatment at the Center for Anxiety, the clinic was is in its incipient stages. However, by the time I successfully finished treatment, the Center for Anxiety grew and flourished into a world-class treatment center, offering cutting-edge, evidence-based treatment to countless individuals. The continued success of the Center for Anxiety comes as no surprise to me, with a team that contains such highly skilled professionals who display clinical acumen, empathy, and compassion. When I first entered treatment I was concerned that therapy would be similar to the experiences with past psychologists: a seemingly bottomless pit with no reductions in my anxiety symptoms, but was so relieved when I started to feel less anxious after only a handful of sessions. My therapist created a treatment plan that was tailored exactly to my needs and taught me practical skills to help me work through my anxiety that I still use and practice to this very day.
No More Panic
When I first came in, I was struggling with panic disorder and didn’t even know it, which only made dealing with it that much more difficult. After my first time sitting down with my therapist, however, I instantly started to gain perspective and look at the difficult situation in a different light. Our meetings helped me conquer the issue step by step and get my life back on track. I’d strongly recommend that anyone dealing with anxiety in a way that impacts their day to day life should visit the Center for Anxiety! I know it helped me tremendously.
Free of Obsessions
When I woke up one morning last June and didn’t want to get out of bed, I knew I needed help. The thought of getting through another day with all my anxieties, obsessions and rituals was just too overwhelming. After feeling stuck for years, I just couldn’t anymore. Thankfully, that’s when I found the Center for Anxiety. Dr. Rosmarin and his staff are experts at what they do, kind and professional. After just several weeks I accomplished my initial targets. The change I experienced in such a short amount of time was astounding that I stayed on for a while longer to work on more complex goals. I soon achieved those too. Now, I am free of my obsessions, know how to manage my anxiety, and love my life. My only regret: not having done this sooner. I wish I had known that you don’t have to wait to hit rock bottom to get help.
Depression Lifted
I’m 26 years old and I’ve been suffering from terrible depression for 7 years. In the throws of my sadness I literally wanted to die. Soon after starting therapy at the Center for Anxiety, my depression lifted. My suicidal thoughts began to dissipate. I remember the feeling that came over me as soon as the dark cloud above me left. It was the most liberating feeling I have ever experienced. I actually shouted to my friends, family and anyone nearby me “I’m Happy! I am Happy!” I felt free.
From EXISTING to LIVING
Over the course of four years I developed anxiety-like symptoms (tightness in chest, gut, back) that slowly but surely increased in duration and severity. The EXTREMELY uncomfortable nature of the symptoms notwithstanding, I still continued and managed to function. The effort required to do so, however, left me utterly drained. Having always been a very spiritual person I strongly felt that a course of therapy incorporating a spiritual component could potentially work well for me and decided to give the Center for Anxiety a try. Happily, I have achieved significant symptom reduction, tremendously improved emotional/mental health, and above all, Connection. Medication free. I’m no longer just existing, I’m LIVING. I’ve been given a second chance to become the unique human being that I was meant to be.
No More worries
I have wormed in healthcare for 36 years in many different settings, and I have been overwhelmingly satisfied with the Center for Anxiety. When staff says they are going to call, I get a call. From the first contact, I have been very impressed with the professionalism and efficiency. I had a situation and needed to have sessions more than once per week, and my clinicians worked out a schedule to accommodate my needs. I was astounded that they attended to me so quickly and effectively - they made my priority their priority. My clinicians were also excellent at what they do - they have a plan for me each session, and it's clear that they have thought in advance about each session, and that they are listening to what I say and observing what I do, even though our sessions have been conducted via Telehealth. Compassion is a quality that I have all too often found to be lacking in my experiences as a healthcare professional and patient, and this is not the case with the Center for Anxiety. Of all the websites I found on Google, I am so thankful that God guided my hand to yours.
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