Savoring the Short Summer: How to Protect Your Nervous System from the "Summer Rush"

By Sofie Charron, RP - Clinic Director and Founder

Here in Ottawa, summer is beautiful, vibrant - and incredibly fleeting. Because the warm weather and long days feel like a luxury, it’s completely natural to feel the urge to jam-pack every single weekend and evening. We want to see every friend, attend every patio night, and cross every single activity off our seasonal bucket list.

But if you look at your calendar right now and realize your weekends are already fully booked straight into late August, you might notice a subtle shift from summer excitement to summer exhaustion.

When our schedules are overflowing, our nervous systems can get stuck in overdrive. To help you navigate the "summer rush" without burning out before autumn arrives, here are three simple ways to care for yourself and stay grounded over the next few weeks.

1. Schedule Rest with the Same Energy You Schedule Activities

If we don’t intentionally carve out time to slow down, the calendar will automatically fill itself up. Try treating rest like a non-negotiable appointment. It doesn't have to mean a full day of doing nothing; it’s about creating intentional moments to reset.

• Try a sensory shower: At the end of a packed day, dim the bathroom lights, light a favorite candle, and let the warm water wash away the sensory overload.

• Go sky-gazing: Spend ten minutes lying on the grass or sitting on a balcony just watching the clouds or the stars. Leave the phone inside—no scrolling allowed.

• Practice slow dining: At meals, intentionally slow your pace. Savor the flavors of fresh summer food and truly take in the presence and company of the people around you.

  
  

2. Utilize Micro-Mindfulness (The "Toothbrush Effect")

When life gets incredibly busy, finding an hour for a yoga class or a long meditation can feel like a luxury we can’t afford. When that happens, pivot to micro-mindfulness.

Think of it like brushing your teeth. We only brush our teeth for about four minutes a day, yet that tiny habit makes a world of difference, preventing burnout for our teeth and saving us thousands of dollars in dental care. Mindfulness works the same way.

A few times a day, hit the pause button. Instead of letting your brain race ahead to what you haven't done yet, what you ought to have done, or what’s coming up next, intentionally pull yourself back to the present. Notice three things you can see, two things you can feel, and one thing you can hear. It takes two minutes, but it sends a powerful safety signal to your nervous system.

3. Flavor and Savor Your Day

In Acceptance and Commitment Therapy (ACT), we often look at how we can bring intentional vitality and presence to our lives, even during challenging or hectic days. One way to do this is a technique called flavoring and savoring: Intentionally adding elements of comfort, brightness, and ease to any given moment.

(While it shares some DNA with the popular concept of "habit stacking"; which is pairing a new habit with an old one. Flavoring and savoring is less about productivity and more about enhancing your immediate physical and emotional comfort.)

You can flavor your day by throwing in small, pleasant adjustments to make demanding moments a little sweeter:

• Choosing ultra-comfortable, breathable clothing on a humid day to reduce physical friction.

• Putting on a favorite playlist or podcast while stuck in summer traffic.

• Treating yourself to a cold, refreshing drink while tackling a mountain of admin work.

  
  

Finding the Balance

Summer is short, and it is wonderful to say "yes" to the things that bring us joy. But saying yes to summer shouldn't mean saying no to your mental well-being. By scheduling small pockets of rest, anchoring yourself with micro-mindfulness, and flavoring your daily routine, you can enjoy the rest of the season with a full heart and a regulated nervous system!

If you find that these self-care strategies simply aren’t enough and you are still feeling consistently overwhelmed, stressed, or like your mood isn't where you want it to be, please know you don't have to navigate it alone. Feel free to reach out to our administrative coordinator, Isabel, to learn more about our team and see how our psychotherapy services can support you.