Keeping your cool in the heat of summer

Having regular conversations and interactions with family and friends is really important for your mental health. This summer, you could:

• Go for a picnic in your local park
• Video call a friend for a proper catch-up
• Get last-minute tickets for a gig or festival
• Arrange to watch a film or sporting event for free on an outdoor screen
• Visit a relative or friend who lives outside of London
• Organise a lunch for your colleagues

Top tip: Make the most of technology but don’t let it replace seeing people in real life.

Movement is good for your mind as well as your body – whether it’s something gentle or more full on. Here are a few ideas for you:

• Wake up earlier than normal and go for a walk
• Join a local sports team, running group or social club
• Cycle to work instead of getting the tube
• Find your local lido and go for a swim
• Get up on the roof for an outdoor yoga class
• Book a kayak or SUP lesson on the Thames

Top tip: Remember to stay hydrated so that you can be more focused and alert.

Are you keen to increase your self-esteem and gain a sense of purpose this summer? If you’ve got some spare time, maybe you could:

• Improve your creative skills with an online tutorial
• Complete that DIY project you’ve been meaning to do for ages
• Invite some friends over for a BBQ and try out some new recipes
• Sign up for an evening class that starts in September
• Plant something on your balcony or in your garden
• Read a book that you wouldn’t normally choose

Top tip: What did you really enjoy doing when you were a young child? It’s never too late to give it another go.

Being kind to other people is a win win – they’ll get the support they need and you’ll get a warm feeling inside. You might like to:

• Volunteer for a local community group (as a one-off or more regular)
• Ask one of your friends if you can help them with anything
• Donate some of your clothes to charity 
• Check in on an elderly neighbour 
• Share your skills with someone you work with
• Post only kind things online and call out any negative behaviour

Top tip: A simple gesture such as saying ‘hello’ or ‘thank you’ to someone you don’t know can help to boost your wellbeing.

We can all get a bit grumpy when we’re hot and bothered and, as a result, we might respond to certain situations differently. To help you be more aware of the world around you:

• Focus on your breathing
• Take a step back and assess situations before reacting
• Keep a journal in which you write about your day
• Try some mindfulness exercises, such as mindful eating and mindful colouring

Top tip: Use a free meditation or mindfulness app, such as Be Mindful, which is available for free to Good Thinking users.

When it’s hot at night, sleeping can become really difficult, and you might feel tired and irritable the next day. Our advice for getting enough sleep includes:

• Keep your bedroom blinds or curtains closed during the day to stop too much heat getting in
• Take a cool shower in the evening
• Read a book or listen to some soothing music before bedtime
• Drink a glass of water before you go to sleep so that you’re hydrated
• Switch off all your digital devices an hour before you go to bed

Top tip: Most adults need at least seven hours sleep to function at their best – maybe you could keep a diary to see how many hours you get?