Tag: summer heat

Self-Care in the Summer Sun: 5 Simple Ways to Refill Your Cup

by Suzanne Horrocks Wellness, posted in Climate Mental Health, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Holistic Mental Health Practices, Longevity & Healthy Aging, Longevity Wellness, Mental & Emotional Wellness, Mental Health, mental-health, Natural Solutions, Preventative Self-care, selfcare, Small Joys, stress-management, Summer
Enjoy a refreshing glass of iced tea

Summer has a way of speeding up life. The days are longer, and calendars fill with cookouts, travel plans, and extra errands. While there’s beauty in the brightness of summer, it can also leave you feeling drained—especially if you’re not pausing to care for yourself.

The good news? You don’t need an expensive retreat to feel better. Sometimes, just a few small moments can help you slow down, cool off, and feel more like yourself again.

Here are five simple, budget-friendly ways to refill your cup this summer—without overthinking it.

1. Take a Cool Bath or Shower

When the heat becomes too much, a cool (tepid is best per friend Jenny Graves, author of Naturally-Supporting-Cancer-Treatment-Evidence-based) bath or shower can work wonders. It’s more than just about lowering your body temperature—it’s about giving yourself a quiet pause. Light a candle, play soft music, or just enjoy the sound of the water.

Try adding a few slices of cucumber or mint leaves to bath water for a refreshing twist. If you’re showering, hang a bundle of eucalyptus or lavender from your shower head. It’s a little act of care that can turn a basic rinse into a calming reset.

Why it helps: Water has a naturally soothing effect. It lowers stress levels and helps you feel clean, refreshed, and reconnected to your body.

2. Start Your Day with a Gentle Morning Walk

Summer mornings are often the coolest and quietest part of the day. Before the noise of the day takes over, lace up your shoes and take a short walk—around your block, through your garden, or at a nearby park.

Keep it simple: no phone calls, no rushing. Just notice the birds, the breeze, and the way the light filters through the trees. Even 10–15 minutes can lift your mood and give you a small victory to carry into your day.

Why it helps: Morning light can help regulate your sleep cycle, and movement boosts your energy. A walk also gives your mind room to breathe.

3. Create a Simple Herbal Iced Tea Ritual

Instead of reaching for another coffee or sugary soda, treat yourself to a tall glass of iced herbal tea. You can make a batch ahead of time and keep it in your fridge. Mint, chamomile, hibiscus, and lemon balm are all wonderful choices for cooling and calming.

Take it outside to sip under a shady tree or enjoy it with your feet up indoors. Add a slice of lemon or a sprig of fresh herbs from your garden for a little touch of beauty.

Why it helps: Staying hydrated is crucial during the summer, and herbal teas offer gentle benefits for digestion, relaxation, and hydration—all without caffeine.

4. Create a Quiet Corner Just for You

Designate a small space in your home (or even outside) that’s just for you. It doesn’t have to be fancy—a cozy chair, a cushion, a basket with your journal, a book, or a favorite photo.

Return to this space when you need to breathe, reflect, or just sit in peace. If it’s too hot indoors, set up a shaded spot on your porch or in your backyard. Even five minutes in your “quiet corner” can help shift your energy.

Why it helps: Having a physical space that belongs to you sends a message: “I matter.” It invites you to pause and honor your needs in the middle of a busy day.

5. Unplug for One Hour Each Day

Between group texts, social media, and constant news updates, your mind rarely gets a break. Choose one hour each day—maybe during your lunch, in the early evening, or before bed—to set your phone aside.

Use that time to rest, read, journal, cook, stretch, or simply be still. You might be surprised how quickly the noise settles when you allow space for quiet.

Why it helps: Constant input can be exhausting. Even short breaks from screens can improve focus, reduce stress, and give you more clarity and calm.

A Gentle Reminder

Self-care doesn’t always look like spa days or long vacations. Sometimes, it’s a glass of iced tea in the shade, a walk before the world wakes up, or five minutes in a chair where no one’s asking anything of you.

If your summer has felt a little too full, try one of these ideas this week. You don’t have to do all five. Just start somewhere.

The sun is shining, but you don’t have to burn out. You deserve moments of calm, comfort, and care—even in the middle of a busy season.

Need a little help getting started?
Download my free Self-Care Checklist—a simple printable you can hang on the fridge or keep in your journal as a gentle reminder to put yourself back on the list.

How to Stay Cool During a Heat Wave: Simple Tips That Work

by Suzanne Horrocks Wellness, posted in Drink More Water, Healthy Lifestyle, Natural Solutions, selfcare, Summer
Beat the heat; stay cool

When temperatures soar during a heat wave, it’s not just uncomfortable—it can also be dangerous. Staying cool isn’t just about comfort; it’s about protecting your health and energy. The good news? You don’t need fancy equipment or expensive tools to beat the heat. With a few simple adjustments, you can stay safe and feel better, even on the hottest days.

Here are practical, easy ways to keep cool during a heat wave.

1. Hydrate, Hydrate, Hydrate

Your body loses water faster in extreme heat, so staying hydrated is essential. Make water your go-to drink, and aim to sip throughout the day rather than waiting until you feel thirsty.

  • Add variety: Infuse your water with slices of lemon, cucumber, or mint for a refreshing twist.
  • Limit dehydrating drinks: Try to avoid too much coffee, soda, or alcohol, as these can make dehydration worse.
  • Eat water-rich foods: Fresh fruits like watermelon, cantaloupe, oranges, and cucumbers add hydration to your diet.

Keep a bottle of water within reach at all times, and take small sips regularly.

2. Create a Cool Zone at Home

If you don’t have air conditioning, you can still make your home feel cooler with a few easy steps:

  • Close curtains and blinds during the hottest parts of the day to block out direct sunlight.
  • Use fans smartly. Position a box fan in a window to draw in cooler air during the evening and early morning hours. During the day, fans can help with air circulation.
  • Cool down your bedding. Place your sheets or pillowcases in the freezer for a few minutes before bed for a refreshing feel.
  • Sleep low. Heat rises, so if possible, sleep on the lowest level of your home.

3. Dress for the Weather

What you wear can make a big difference during a heat wave. Choose:

  • Loose-fitting clothing made of natural fabrics like cotton or linen. These materials breathe better than synthetics.
  • Light colors, which reflect sunlight instead of absorbing it.
  • A wide-brimmed hat and sunglasses if you need to go outside.

Don’t forget sunscreen to protect your skin from sunburn, which can make it harder for your body to cool down.

4. Time Your Outdoor Activities Wisely

If you need to go outside, try to plan your activities for early morning or late evening when the sun is lower and temperatures are cooler.

When you do step out:

  • Take breaks in the shade.
  • Carry water with you and sip often.
  • Move slowly and listen to your body. If you feel dizzy, weak, or nauseous, head indoors immediately.

5. Cool Your Body From the Inside Out

Quick ways to bring your body temperature down include:

  • Placing a damp, cold cloth on your neck, wrists, or forehead.
  • Taking a lukewarm shower or sponge bath.
  • Soaking your feet in a basin of cool water.
  • Eating light, cool meals like salads or fruit rather than heavy or hot dishes.

Even small cooling practices can make a big difference in how you feel.

6. Check In With Yourself (and Others)

During a heat wave, it’s important to notice how you’re feeling:

  • Are you more tired than usual?
  • Do you have a headache, feel dizzy, or have a rapid heartbeat?
  • Are you sweating less than normal, or not at all?

These could be signs that you need to cool down and hydrate right away.

Also, check on neighbors, friends, and family—especially older adults or those who live alone. A quick phone call can make a big difference.

Heat Waves can be challenging

Heat waves can be challenging, but with a few simple changes, you can stay safer and more comfortable. Drink plenty of water, keep your space as cool as possible, dress for the weather, and slow down. Your body will thank you for it.

Remember: it’s not about toughing it out—it’s about caring for yourself and staying well during the hottest days of the year.

If you found these tips helpful, feel free to share this post with a friend or neighbor who might need a reminder to stay cool during the heat wave.

Loving Your Body Through the Summer Heat: Simple Wellness Practices That Soothe

by Suzanne Horrocks Wellness, posted in Healthy Lifestyle, Natural Solutions, selfcare, Uncategorized

When the heat of summer settles in, it can feel like everything slows down—your energy, your appetite, your motivation. And honestly? That’s okay. Summer is a season of warmth, yes—but also a time to shift into softer rhythms and care for your body in more mindful, nurturing ways.

Rather than pushing through the heat or trying to keep up the same pace you had in cooler months, this is a season to listen, adjust, and soothe. Below are simple, gentle wellness practices that can help you feel better in your body this summer, even on the hottest days.

1. Stay Cool With Hydrating Foods

We all know we should drink more water when it’s hot—but don’t forget that your food can help keep you hydrated, too.

Reach for foods that naturally cool and hydrate your system:

  • Fresh watermelon, cucumbers, oranges, and berries
  • Leafy greens like romaine or spinach
  • Yogurt or smoothies with frozen fruit
  • Light salads with citrus-based dressings

Not only do these foods help your body stay hydrated, but they’re also easier to digest than heavier meals—something your body will thank you for in the heat.

Tip: Add a pinch of sea salt or a few slices of cucumber to your water to boost hydration and give it a refreshing twist.

2. Shift to Morning or Evening Movement

Moving your body is important, but mid-afternoon in July isn’t always the best time to do it. Summer is a great opportunity to reconnect with the natural rhythm of the day. The early morning and late evening hours are cooler, calmer, and often more peaceful.

Try:

  • A gentle walk just after sunrise
  • Evening stretching or yoga on the porch
  • Water activities like swimming or wading
  • Gardening before the sun is high

You don’t need to break a sweat to feel good. Just moving your body a little each day—in a way that feels kind and doable—can help keep your energy flowing without overheating.

3. Protect Your Energy (and Your Skin)

Summer can come with lots of invitations: backyard barbecues, family visits, day trips. It’s okay to say yes to what feels good and no to what drains you.

Protecting your energy also means protecting your body. That might look like:

  • Wearing lightweight, breathable fabrics like cotton or linen
  • Using a wide-brimmed hat or umbrella for shade
  • Applying a gentle, fragrance-free sunscreen
  • Taking midday breaks in the shade or indoors

Give yourself permission to slow down, cool off, and say no to extra obligations when your body needs a break. Rest isn’t just allowed—it’s essential.

4. Create a Cooling Wind-Down Routine

Hot nights can make it harder to fall asleep and stay asleep. Try building a calming, cooling bedtime routine that tells your body it’s time to rest.

Some soothing nighttime practices:

  • Take a lukewarm (not hot) shower before bed
  • Use a cold washcloth on your forehead or neck
  • Sip a small glass of water with a slice of lemon or mint
  • Turn on a fan or use breathable cotton sheets
  • Dim the lights an hour before bedtime to help your body unwind

When you give yourself time to slow down before bed, you sleep more deeply—and your body wakes up ready for a new day.

5. Let Summer Teach You to Soften

At its heart, summer is an invitation to soften. The days are long. The air is heavy. The pace is slower. It’s a season that reminds us: you don’t have to go full speed to be well.

Loving your body through the summer heat isn’t about doing more. It’s about doing what feels good. It’s choosing a shaded bench over an extra errand. It’s skipping the oven in favor of a cold salad. It’s giving yourself grace when the heat makes everything feel harder.

When you treat your body with that kind of respect and care, it responds in kind—with more peace, more comfort, and more ease.

Summer will pass

Summer will pass, as all seasons do. But while it’s here, let it be a time of rest and gentle care. These small, soothing wellness practices don’t require a big plan—they just ask for your attention and kindness.

So drink the water. Sit in the shade. Walk early. Eat something fresh. Let yourself enjoy the sweetness of slowing down.

This season is not just about getting through—it’s about learning to thrive in a different rhythm.

Want more like this?
Be sure to check back next Monday for more simple ways to care for yourself with ease. And if this post helped you, consider sharing it with a friend who’s looking for ways to feel better this summer.