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How to: Get Through Summer

Summer. A time for BBQs, sunshine, and frolicking at the beach… if you believe the TV ads that is. Except…

Well, we know that’s not true. Summer can be tough. And if you’re struggling, you’re not alone.

Illustration of a characterised sun being pressured between two hands

A huge amount of you feel lonely, under pressure, and overwhelmed during the summer months, and our helpline sees an uplift in calls between May and August every year.

We’re here to help if summer hasn’t got you feeling sunny inside. From body image worries and money stresses to Seasonal Affective Disorder and loneliness, this is our alternative guide to summer - to help you get through the tough stuff and feel better.

Oh, and as always the tips come from you lot - practical, real-life advice from people who have been exactly where you are.


Illustration of a phone being crushed in the tight grip of a hand, pieces of glass and plastic breaking off.

Reduce the pressure

Whether it’s scrolling picture after picture of holiday snaps on social media, or answering your colleagues’ well meaning questions about weekend plans, it can be easy to heap pressure on ourselves to be having the most fun ever.

But the truth is not everyone’s feeling the sunshine vibes. The moment the sun pokes out from behind a cloud it’s as if our brains go into overdrive, piling on the pressure to make the most of it. But social media is a highlights reel. The posts you see never show the full picture and rarely show the lows that people are grappling with.

So, in the moment, while it might feel like you’re getting it all wrong, the likelihood is there’s loads of people who feel the exact same way right now. When you notice yourself feeling low for not having plans, ask yourself if you’re being fair, kind and reasonable. And if the answer’s no, reduce that pressure dial, pronto.

  • "It's normal to get FOMO. But not everyone is out having fun constantly"

    Your tips to get through summer

  • "Social media is a highlights reel"

    Your tips to get through summer

  • "You're doing fine. Don't compare yourself to anyone else"

    Your tips to get through summer
Illustration of a happy crab playing the violin

Do something you enjoy

Loneliness came up a lot in your responses to struggling in summer. And we get it. If your diary isn’t full of festivals and BBQs it can feel like you’re doing something wrong. Loneliness is tough, and it’s not something you can fix overnight, but flying solo doesn’t have to be a bore.

Summer’s the perfect time to get out there and explore - whether it’s community BBQs at the local park, free exhibitions at the gallery down the road, or a solo trip to the seaside, don’t let yourself miss out on the positives just because you haven’t got a partner in crime.

Think about the things you really enjoy, and use summer as an excuse to get stuck into them - think starting a new craft or downloading a new game to get to grips with. And if you’re not feeling up for anything, check out our tips for dealing with loneliness without talking to anyone.

  • "Listen to some tunes whilst writing a journal and getting some sunlight in"

    Your tips to get through summer

  • "Find what you LOVE!💚"

    Your tips to get through summer

  • "having something peaceful in my week that breaks up the grind and hustle - like walking from Herne Bay to Whistable xx "

    Your tips to get through summer
Illustration of a sloth wearing heart shaped sunglasses and hanging from a tree branch. The sloth is drinking match from a cup and checking his wristwatch, with a relaxed expression

Slow down

You don’t have to have a back-to-back packed diary of activities. There’s no right way to do summer. If it’s all feeling too much, take a step back. From wedding guest lists and hen and stag parties to festivals and days out, if your diary and the expectations around it are making you feel sweaty, remember you can say no. Just because the sun’s out doesn’t mean you have to RSVP yes to every event.

But we get it, the social pressure can feel a lot. The key is communication - let people know as early as you can if you can’t make plans, or, even better, don’t agree to stuff that you’re not into or can’t commit to. No is a complete sentence.

You don’t have to go into detail about why you can’t make plans if you don’t want to. Being mindful about what you accept and why means you can truly enjoy and be present at the stuff you do feel up for.

  • "Remembering to take it slow 🍃. Not all of summer has to be full and fast paced."

    Your tips to get through summer

  • "Listen to your body. Sometimes you need to rest x"

    Your tips to get through summer

  • "Just cos it's nice outside doesn't mean you have to be doing stuff✌️"

    Your tips to get through summer
Illustration of a person with a toolbox-style lid at the top of their head. Various DIY tools such as hammers and rulers are resting inside the toolbox

Look after yourself whatever the weather

You lot had loads of good tips for getting through the hotter months - first and foremost remembering that some mental health medication can change how you experience the hot weather. Remember to stay hydrated, especially if you take SSRIs for depression or anxiety because the medication can change the way your body sweats or manages overheating. And while Seasonal Affective Disorder is well known in winter, some people experience it in summer instead. If the weather’s affecting your mental health, talk to a GP.

Another way to make sure summer is as stress-free as possible is making sure you feel comfortable, whether that’s with undershorts to stop chafing or a handheld fan on hand to help you in the heat. Being prepared for the warmer months can make a massive difference to how much you enjoy it.

But it’s not all about the physical symptoms, summer often brings up difficult feelings around our body image - especially if we’re hearing negative conversations around being ‘beach body ready’. So just a small reminder that everybody is beach ready, with or without a six pack, six step skincare routine, or the latest fashion. Whatever you feel about your body, you deserve to enjoy the summer just as much as the next person. Find out more about dealing with body image here.

  • "Water! Especially if you take medication for depression."

    Your tips to get through summer

  • "Drink plenty of water and I find lots of fruit helps too🥳."

    Your tips to get through summer

  • "Comfortable clothing - biker shorts or leggings under skirts and dresses to stop chafing."

    Your tips to get through summer

  • "Summer shoes I can wear socks with"

    Your tips to get through summer
Illustration of a characterised piggybank, wearing sunglasses and resting on a picnic blanket with a flask, apple, and sandwich in the foreground

You don’t have to spend, spend, spend

Sure, it’s not Christmas, but this season comes with its own expenses. The pressure to spend can feel immense - from days out and holidays abroad to the basics like forking out for lunch or new uniforms for the kids over the summer holidays.


If you’re struggling with cash, the pressure of summer can feel overwhelming. One way to ease the mental strain is by figuring out a budget for the summer - apps like Emma can help you break things down, and websites like MoneySuperMarket and Citizens' Advice have loads of info and advice for managing your finances. If money’s getting you down, find more support here.

Another way to reduce the stress is to be honest about what you can and can’t afford. Talking about money can feel like the last taboo, especially when you don’t have enough - but right now 8 in 10 UK adults are struggling with cash. Even if someone hasn’t told you, they’re likely grappling with the cost of stuff too. Being the person to open up the conversation and be honest about cash can relieve the pressure from everyone. If it’s day out planning, maybe you can find something on budget, or host a bring a dish picnic to reduce the outlay on food.


  • "I head to the park with a book and a packed lunch. Food out is always a let down anyway - and it costs a bomb."

    Your tips to get through summer

  • "I set a fun budget for the summer holidays with my little ones. Do as much free stuff as possible and then try to do at least one big treat day."

    Your tips to get through summer

  • "Swap a pub garden for a park and you'll save loads 🤑"

    Your tips to get through summer
Illustration of a characterised sun being pressured between two hands

Struggling with drink, drugs or food is ok

If you struggle with food, drink or drugs, summer can feel like an impossible task. Whether it’s pub gardens, festivals or family get-togethers, navigating it all can be tough. You lot find that setting a plan before you attend an event makes a massive difference, and so does having an exit plan and choosing to be around the right people who can support you. And the final tip? Saying no isn’t a failure. Setting boundaries that help you to look after your head is always acceptable. You don’t have to put yourself in difficult situations to please others. You can find out more about dealing with addiction here.


  • "Only make plans that make me happy."

    Your tips to get through summer

  • "Let someone you trust know that you're struggling so they can help you get thru it."

    Your tips to get through summer

  • "I make a plan before I go out so I'm not surprised or pressured in the moment."

    Your tips to get through summer

  • "Positive affirmations to remind myself not to let my worries stop me living my life."

    Your tips to get through summer
Illustration of an open door, with dense and vibrant leafy foliage spilling into the foreground.

Get Outside

Yup, it wouldn't be us if we didn’t suggest getting a dose of the great outdoors. While taking a dip in the sea or wheeling around the park in the heat isn’t everyone’s cup of tea, just 5 minutes outside can make a difference. Whether it’s walking the dog, getting in the garden for a cuppa or sitting outside before the sun’s fully up, fresh air and a good ole dollop of nature is a great brain break and can make all the difference to how your head feels.

  • "Try to get some sun, even if you don't feel like it. "

    Your tips to get through summer

  • "Always always always get outside. Take pictures, walk a different route, but get outside.

    Your tips to get through summer

  • "Being in water."

    Your tips to get through summer

  • "Listening to the birds and feeling the sun on my skin."

    Your tips to get through summer

Remember you’re not alone

If summer's still making you feel low, help's available. Find more practical support here, or if you’re struggling with suicidal thoughts, our free helpline is here to help you find a way to move forward.

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