How has this week's heatwave been for you? Have you been thriving in the sun, or diving for shade and air conditioning at every opportunity?
Whichever camp you fall into, chances are you've felt the impact of the warmer weather, which pulls us into the pub garden (just one more Pimms can't hurt, right?) and encourages us to stay out that little bit later to make the most of it.
"Summer naturally pulls us outward," confirms wellness expert Sonia Rose, founder of Uma Therapy. "More light, more plans and more stimulation can make us feel depleted. In summer, we tend to be more sociable, active and externally focused, so the body can begin to feel overwhelmed, overstimulated, disconnected, or out of rhythm."
In addition, she explains: "Heat itself can slow lymphatic flow, impact hydration at a cellular level and place subtle strain on the nervous system," Sonia Rose warns. "We are often taking in more, whether socially, emotionally or environmentally, without giving the body enough space or care to process it."
She notes that there is also an underlying pressure to feel good in summer, which can create further disconnection if we don't feel good.
The answer to summer overwhelm is simple, she says. "Taking extra care is not about doing more, but about creating moments of recalibration, supporting the body so it can keep up with the pace of the season without becoming overwhelmed by it."
A change in routine
Sonia Rose explains that when we alter our routine during the summer months, our body can lose its internal rhythm, which plays a key role in regulating digestion, hormone balance and nervous system stability.
"Even the positive shifts that summer welcomes, such as travel, social plans and spontaneity, all of which are important, can move the body out of its natural rhythm and create a low-level stress response," she explains. "This is often amplified by later nights, overindulgence and a more carefree approach to routine."
© Getty ImagesAs a result, we can experience bloating, fluid retention, fatigue, or a feeling of being slightly or even significantly out of sync with ourselves.
"You may also see this physically in the body, such as swelling in the legs during heat, after flying, or while on holiday, alongside unwanted flare-ups such as digestive discomfort, skin breakouts and slower recovery."
Luckily, there are easy ways to look after ourselves and help to reset our bodies.
Simple lifestyle changes
Sonia Rose maintains that it's less about needing a strict routine and more about maintaining internal rhythm.
"Small anchors such as hydration, gentle movement, regular bodywork, time in nature, and moments of stillness act as signals of safety to the body, helping it stay regulated even when life feels more fluid."
Read on for Sonia's actionable advice for caring for yourself in summer.
1. The pause theory
"In my coaching practice, I often talk about what I call 'The Pause Theory'," Sonia begins. "A perfect example of this is how smokers, or even those with strong tea or coffee rituals, naturally build pauses into their day without even realising it." Sonia says we can take a leaf out of their books to feel calmer in summer.
"If you’re not coping with the heat, stepping away for fresh air multiple times throughout the day naturally creates pauses between environments, offers a moment away from stimulation, and allows space for small amounts of social decompression. I often encourage clients to use these moments to practice deeper diaphragmatic breathing, helping to support nervous system regulation."
Sonia Rose recommends creating small pauses between plans instead of moving straight from one environment to another.
© Getty Images"Even five to ten minutes sitting quietly in the car or near a venue, listening to your favourite music or simply sitting in silence, walking a little more slowly between events to give yourself extra time to decompress between social situations."
If you've got plans after work, Sonia Rose recommends that you avoid going straight from work mode into social mode without some form of reset.
"Try changing clothes, washing your face, taking a shower, slowing your breathing, or spending a few quiet minutes alone before moving into another setting."
2. Focus on softer movement
During a heatwave or when it's hotter than usual, swap intense workouts for walking, stretching, swimming or slower movement during hotter periods and times of stress, recommends Sonia Rose.
"The body is already working harder in heat, so constantly pushing through high-intensity training can sometimes leave us feeling more depleted, inflamed or heavy.
"Gentler movement can often support circulation and lymphatic flow more effectively during summer, while still helping the body feel energised and clear."
© Getty ImagesFor an easy decompress, elevate the legs after heat, travel or long periods on your feet to help reduce heaviness, swelling and fluid retention. "Even ten minutes with the legs raised against a wall or supported on cushions can help the body feel noticeably lighter and more regulated."
3. Boundaries as self-care
Boundaries in summer could look like keeping mornings slower, avoiding back-to-back plans, taking a walk alone, watching a familiar comfort series, having time without your phone, listening to music, or simply sitting in silence for a while. "This space to decompress can look different for everybody, and that is okay."
In addition, Sonia Rose recommends saying no to plans when the body is asking for rest, rather than constantly pushing through. "That might look like leaving earlier instead of staying for one more drink, declining plans after a busy week, taking the slower route home, or choosing a quiet evening without guilt. Sometimes protecting your energy is more supportive than trying to keep up with everything around you."
