10 Holistic Wellbeing Tips To Thrive This Summer

Summer is the long-awaited season where we look forward to welcoming the warmth of the longer days and embracing new experiences with our loved ones. However, it is also the season where we all collectively take a deep breath as we see extra commitments piling on our plate, especially as a family member. While the summer has freed us from carrying a coat everywhere, the distress of time and energy management, weighing on our shoulders, can take a toll on our holistic wellbeing, thus preventing us from making the most of the summer experience.

Priyanka Bundhoo, Holistic Practitioner at The Cabin, Asia’s premier rehabilitation center, offers these 10 tips to thrive during the Summer.

1 – Rise with the sun

While summertime is a time to relax and unwind, as a working or stay-at-home parent, it may sound counterintuitive to wake up at an “eye-scorchingly early hour” while the kids are at home, and they do not need to be prepped to go to school. However, by setting the alarm a little earlier, we can take some time to enjoy the quieter moments of the day while the house is asleep, which as a result, allows us to benefit from the mood-uplifting serotonin boosts of the early sun rays, to calm our mind, before the hustle and bustle of the day begins.

2 – Welcome summer with open arms

In a world where time seems to slip through our fingers, summer is the season that makes us realize that as the sun rises earlier, the longer hours of the day are at our disposal so that we can make the most out of them. Here is our window of opportunity for us to calmly sip that morning brew mindfully while listening to the birds, planning our day or just enjoy the silence with gratitude of the moment before attending to our daily commitments.

Here is a 3-minute grounding exercise inspirited by the robin, to anchor our energy for the day:

Sit down at your favourite spot and take a few deep breaths as you gently soften the gaze or close your eyes.

If you are sitting in a garden or park, take a moment to feel the grass beneath your feet, else take a moment to tap into your mind’s eye to visualize the scenery.

Rest your arms by your sides and give them a little wiggle as you slowly relax and unwind any tension.

By imagining that your arms represent the wings of the robin which you shall mindfully lift to the sky with the breath.

Slowly breathe in and stretch your arms to the side and notice how it feels and gently lower your arms as you breathe out as your hands rest on your lap and smile.

Take a moment to tune-in to the symbolism and strength of the robin which are protection, good luck and happiness.

Whether you are robin or a night owl, this exercise works at any time of the day with any chosen bird that uplifts you and can be practiced with the little ones.

3 – Choose wisely

While summer brings a mix of excitement and relaxation to the recreation ground of the little ones, as adults, we find ourselves at the climbing frame, struggling to move higher with more working hours, deadlines and family responsibilities, thus making us feel overwhelmed and sometimes, burned out. Here is where prioritization comes to play. Taking inspiration from the Ivy Lee Method can make our to-do list more achievable during the summer break as follows:

List up to your six most important tasks for the next day.

Prioritize those tasks in order of importance.

Focus on the first task until it is completed (depending on your style of work) and move to the next, in the same fashion.

Move unfinished tasks to the next day.

While what’s deemed important and unimportant shall be different for each person it is important to remember, it’s not always that we need to do more but rather that we need to focus on less, that matters.

4 – Create a summer-themed routine

As it is summer, we may be tempted to deviate from our regular routine. However, by keeping a schedule with a loose structure and summer inspired routine, we can reduce our stress of unmanageability and create more balance in our agenda. Similarly, for a parent trying to maintain stability amidst the changing dynamics that summer brings, adopting a loose daily routine, not only motivates your children to keep up with healthy practices, but also allows them to feel more organized, grounded with a calm mind. Flexibility is key to ebb and flow with the waves of change that summer brings.

5 – Include your loved ones 

Keeping alive some flexible structure while encouraging your loved ones to participate in creating the schedule are golden opportunities for children to grow and families to bond. This not only engages their interest and cooperation but also helps manage their expectations and reduces resistance to planned activities based on the available time, resources and energy. Our loved ones get the opportunity to be heard and included, understanding that they are part of a team called ‘family’ which also means that everyone gets the chance to join in while also being conscious to make sure their part of the responsibility gets done. This approach provides stability and flexibility while keeping stress at bay.

6 – Simply…rest

While planning helps to reduce decision fatigue, it is essential to include breaks in our agenda to bypass the sluggishness that the heat of the summer brings along. For instance, through the Pomodoro technique, by working in focused intervals followed by short breaks, we remain in the zone of “good stress” which allows us to maintain positive momentum while completing the important task in a more sustainable cadence. Instead of scrolling breaks, give yourself two or three minutes to breathe, stretch, smile, have a gentle walk as you engage your senses with your space. It is worth mentioning that water break is one of the most important breaks to put at the top of our self-care list since our human brain is 80% water and is essential to reduce our stress level, decision fatigue and enable us to remain alert, calm and cool.

7 – Embrace your inner child 

Summer is not only a time of exploration, creativity and growth for children. It is also a gateway for adults to let the “inner child” within experience the warmth and vibrancy of these warmer months. This is one of those anticipated moments when we unplug to de-stress and connect to having fun with our loved ones to create memorable experiences. Whether it is going to the beach or having a picnic in the park or even having DIY projects with your children, here is the moment to enjoy those “unstructured time” where we can allow ourselves to relax and recharge amidst the carefree laughs.

8 – Be mindfully present 

As a parent, we sometimes find ourselves wearing multiple hats at the same time. It can be mentally exhausting especially when we are surrounded with children who have more free time and are continuously seeking our attention to be part of their joy. While boundaries are important, we may sometimes find ourselves at crossroads, covered in guilt and worry, wondering whether we are giving enough of our time to our loved ones. A way out can be found through the Pareto Principle: The Pareto Principle, which states that 20% of the input produces 80% of the output, compliments the Ivy Lee method as it is about focusing our time and energy on doing well the most important tasks (the 20%) and leaving out the rest (the 80%) which adds little to the overall results of the desired goal. Similarly, when we do not give attention to our children or loved ones, we find ourselves within the attention-seeking dilemma 80% of the time. When it comes to being more present for our child, we can give 20% of our attention in terms of eye contacts, smile, asking questions, listening during our breaks and bonding time with our child, already included in our to-do list. To the child, it shall represent the world as it would feel that we have been there almost all the time (80%) while for us it represents 20% of our time and energy, wisely used but leading to a mutual feeling of satisfaction, joy and wholeness. Quality time imprints the child more than we may ever realize.

9 – Give yourself a pat on the back 

Today, we have a plethora of information available to us on how we can make our experiences a success which also means that we are stretched in so many directions that it leaves us more confused than before.  As we find ourselves looking for the answers to our dilemma, the key lies in asking ourselves the right question: what matters most for my family and myself in this season? By being attentive and giving meaningful time to what you need, you shall create the nurturing space for your loved ones and yourself as you know them best. As you find yourself sharing your time with others, remember to save some for yourself.

10 – Have a cup of comfort with yourself

As much as we care for our children and loved ones making the most of their summer experience, we often leave ourselves sinking at the bottom of our priority list. Microbreaks help us go through the full day, but it is important to return to self after the journey. As the saying goes, “You can’t pour from an empty cup.” Self-care often finds itself trapped in a tricky paradox, as the busier we are, the more time we need to carve out for ourselves which, on the face of it, we “do not” have. Creating time for yourself is a self-conscious act of attending to your mind, body and spirit which represents the foundation of your overall well being. Whether it is reading a book, taking a relaxing bath or enjoying a cup of tea, these are some of the ways that may replenish your cup. Whenever, a sensation of emptiness feels the space, here is an acronym to remind you to treat yourself with care:

Embrace the learning curve and small victories of the day

Meditate, even if it is for a few minutes

Practice gratitude

Treat yourself gently and trust the process

You matter

Priyanka Bundhoo comments: “Balance is the golden thread which, in addition to holding the various dimensions of our life and wellbeing together, assures that our summer is filled with tales to tell reflecting bliss, personal growth and bonding with our loved ones.”