Self-Care in a Scottsdale Summer

A Realistic Guide from a Local Therapist

Summer in Scottsdale brings unique challenges. While some people love the longer days and slower rhythms, others find the intense heat and changing routines overwhelming. Whether you're managing family dynamics, adjusting to school breaks, or simply trying to maintain your mental health in triple-digit temperatures, you're not alone.

As a Scottsdale-based therapist, I often help clients navigate the seasonal shifts that affect their energy, habits, and emotional well-being. This post offers realistic, sustainable self-care tips designed for the summer season, with special attention to what actually works when life feels a bit off balance.

Start with a Self Check-In

Before you change your routine, or fall into a lack of one, it can be helpful to ask yourself what you actually need this summer. Some people feel pressure to pack every moment with productivity, vacations, or social plans. Others, especially teens and young adults, may find themselves doing very little and feeling adrift. Without school or regular responsibilities, the days can blur together and lead to feeling unmotivated or even more isolated.

Whichever end of the spectrum you land on, a quick self check-in can help you stay grounded. Try asking yourself:

• What routines help me feel more stable or supported?

• What drains my energy in the summer, and what helps replenish it?

• What kind of structure would feel good - too much, too little, or just enough?

• What boundaries might I need around time, social events, or screen use?

• What would a calm, connected summer look like for me?

• What ways can I create routine?

  
  

There is no right way to do summer. Giving yourself a few minutes to reflect can make a big difference in how you experience the season.

Keep Self-Care Simple and Sustainable

In therapy, I often talk about minimum viable self-care. These are small, consistent habits that keep you feeling connected to yourself, especially when your routine shifts. They don't require a full overhaul - just a few daily check-ins with your body, mind, or environment.

Here are some realistic summer-friendly self-care habits you can use daily:

• Start your day with a 10-minute routine.

  Hydrate, stretch, and take a few deep breaths. This helps your nervous system transition gently into the day, especially if mornings tend to feel rushed or foggy.

  
  

• Choose cooling foods and stay hydrated with water or electrolyte drinks.

  In the Arizona heat, dehydration can quickly impact energy, mood, and focus. Staying cool supports both physical and emotional regulation.

  
  

• Schedule a weekly self-check-in using a journal or voice memo.

  Checking in once a week can give you insight into what's working what's shifted, and where you might need support. It creates space for intention adjustment.

  
  

• Give yourself a few minutes between tasks or commitments to decompress.

  Even a short pause between activities helps prevent overwhelm and makes transitions smoother, especially for those with anxiety or ADHD. Try taking a few deep breaths during your pause.

  
  

• Get outside for at least 5-10 minutes early in the day.

  Morning light can help regulate your sleep-wake cycle and support mood, even if it's just sitting on the patio before it gets too hot.

  
  

• Do one small things to care for your space.

  Washing a few dishes, making your bed, or opening the blinds can help create a sense of order and control, especially when things feel unstructured.

  
  

• Limit doomscrolling or passive screen time.

  Try replacing 10 minutes of scrolling with music, a podcast, or stepping outside. Reducing overstimulation gives your mind space to reset.

  
  

• Engage your senses intentionally.

  Light a candle, drink something cold and refreshing, or put a playlist on you love. Sensory grounding supports regulation, especially when emotions are high or motivation is low.

  
  

Effective self-care doesn't have to be time-consuming. The goal isn't to create a perfect routine - it's to build consistent moments that help you feel more like yourself.

Protect Your Energy and Choose Meaningful Connection

Summer often comes with social pressure such as vacations, events, and family gatherings that can leave you feeling stretched thin. If you're comparing your summer to others on social media and feeling like you're falling short, you're not alone.

Connection is essential for mental health, but it should feel supportive, not exhausting. It's okay to set boundaries around social time, decline invitations, or prioritize rest. One or two meaningful connections each week can do more for your emotional health than a packed calendar.

If you're in recovery, managing stress, or working through trauma, being intentional about where and how you spend your energy is a vital part of self-care.

Summer Mental Health in the Arizona Heat

Living in the desert has its own set of mental health challenges, especially during the summer. The extreme heat, disrupted sleep, and less predictable routines can take a toll on mood, focus, and motivation. Summer can end up feeling like a test of resilience instead of the much needed break we all look forward to.

Here are a few ways to support you mental health during hot months:

• Stick with regular therapy sessions, even when life feels busy.

  It's easy to assume therapy can wait until fall when you are less busy, but summer tends to house its own unique set of issues such as increased depression, decreased productivity, questions around goals/values in life, and struggles within the family system. Staying connected to support can help you process and not white knuckle your way through the season.

  
  

• Plan rest days before or after travel.

  This is so important to talk about as many residents of the valley save their vacation time to beat the heat. Whether you're flying or road-tripping, recovery days can prevent emotional burnout. While traveling and partaking in novel experiences is wonderful, it requires your nervous system and brain to be turned on to be vigilant and process in a way that does not operate at home where it can automate a lot of tasks and routines. Your nervous system needs time to come back online after the overstimulation of travel.

  
  

• Adjust your wellness goals to match your current energy level.

  Summer isn't always the time to push yourself. It's okay to maintain instead of improve. What's sustainable right now might look different than it did in the spring. Summer is not a productivity contest. If you're working on healing, habit changes, or personal growth, remember that rest is also part of the work.

  
  

• Prioritize sleep, hydration, and gentle movement.

  These three basics have a huge impact on emotional regulation. Even short walks indoors or light stretching in the morning can help reset your system.

  
  

• Limit caffeine and alcohol during peak heat hours.

  Both can interfere with sleep and increase dehydration. If you're already feeling anxious or fatigued, dialing back can make a noticeable difference.

  
  

• Create a cooling bedtime routine.

  Use blackout curtains, a fan, and a consistent wind-down ritual to protect your sleep quality. Poor rest affects everything from emotional regulation to executive functioning.

  
  

• Spend intentional time indoors doing something nourishing.

  Whether it's journaling, reading, or creating something with your hands, intentional indoor time helps balance the overstimulation that often comes with long, hot days.

  
  

The Arizona summer isn't just about surviving the heat - it's about learning how to care for your mental health in a season that can easily throw things off. Take it slow. Listen to your body. And give yourself credit for tending to your well-being in ways that feel right for you.

A Softer Approach to Summer Wellness

Self-care doesn't have to mean doing more. Sometimes, the most healing choice is to slow down and give yourself permission to do less.

This season, I invite you to approach your well-being with flexibility and compassion. Reflect on what you need, simplify where you can, and stay connected to your support systems.

If you're feeling stuck, disconnected, or unsure how to care for yourself this season, therapy can offer a grounded space to sort through it. Whether you're navigating a transition, struggling with motivation, or wanting to build more sustainable habits, you're not alone.

I work with teens, young adults, and adults in Scottsdale and across Arizona to create more balanced, authentic lives - even in the heat of summer. If that sounds like something you're looking for, reach out here to get started. I'd be honored to support you.

If you're looking for a Scottsdale therapist or someone to help you build healthy, sustainable habits, I'm here to support you.