Making the Most of the Summer: 6 Tips for Self-Care

As spring turns into summer, the academic year is also coming to a close. For those of us in grad school or aspiring to be, summer comes as a season of possibilities—three months without the constraints of a regular semester, the perfect time to tackle that dataset we haven't had a chance to fully analyse, or dust off the in prep article that's been languishing for months, or learn a new skill, or enroll in that exciting summer internship.

But before we get to the work, there's one thing we're all in need of right now, this year more than any other—self-care. Returning to campus last fall was a major shift after more than a year of remote work. Everyone struggled to some extent. Throughout spring, almost every person I spoke to shared how burnt out they felt, how this semester was harder than others. Several factors may have contributed to this sentiment—pandemic fatigue, witnessing large scale suffering from wars, fascism, and racist ideologies, the cognitive toll of shifting norms around work and classroom learning, or dare I say, the unhealthy work hours that academics maintain.

While we don't always have the power to tackle the structural issues detrimental to well-being, what we can do, is radical self-care. Radical self-care practices caring for oneself, first, so that we may better contribute to the world around us. Bear in mind, this is not about superficial practices rooted in self-indulgence or escapism. Radical self-care rejects capitalistic notions of resting when you "deserve" it, and views rest as a right. In a daily landscape characterised by uncertainty and stressors, nourishing our inner self is vital for any hope of healthy functioning, let alone thriving.

Here are some strategies on how to practice self-care this summer (and after):

• Step away from work, periodically: Block out a few days to take a full step back from any and all work-related tasks. I know, work is engaging for many of us, but trust me, stepping away from it from time to time is good for both us and for our work. The time away will free up space to focus fully on self-care, whatever that looks like in the moment.
• Sleep: Students frequently report poor sleep habits, and poor sleep is tied to poor mental health. Design your environment and schedule in a way that promotes healthy sleep habits. Some ways to do this can be setting bedtime schedules on digital devices or setting a daily night routine to wind down from the day (e.g. quiet reading time, a relaxing skincare routine, etc.).
• Explore the great outdoors: It's the time of the year when nature is bursting with color. What better time to take it in? Also, it's a low-cost mood booster - research shows time with nature is associated with positive emotions. Take a walk in the park, visit a farm, splash around on the beach. As you do so, intentionally take in nature's infinite beauty with all your senses. Take a minute to sit somewhere, close your eyes, and listen to the sounds of nature.
• Spend time with those who count: As human beings, we're social animals, and social connections are key to well-being. Prioritize quality time with people you can be your full selves with, who accept you for who you are.
• Creative pursuits: Creating something can be incredibly freeing and therapeutic. There are different ways you can do this—coloring books, painting or digital art, or even learning a recipe. Recently, a friend suggested thinking of cooking as self-care, a labor of love to nourish our bodies.
• Meditation & mindfulness: Do you ever feel like your mind is crowded and noisy, making it hard to focus? Spending some time quietly reflecting on our feelings or practicing mindfulness can help center ourselves again. Several apps like Calm or Headspace guide users through these practices. My go-to is Dr. Kristin Neff's guided self-compassion meditation audio recordings, available on her website (they're free).

I hope these suggestions serve as a starting point to think about how we may practice self-care this summer, and thereafter. As we enter the season of possibilities, take a little time to intentionally set up your summer self-care goals, even as you plan your summer work.

Be well.