17 Summer Wellness Tips to Beat Burnout

Summertime is here! It’s the perfect time to enjoy warm weather, kick back and relax, and maybe even take a vacation. 

But for many of us, summer can be just as stressful as any other season: from juggling work demands with family vacations to finding time for self-care in between cookouts or beach days, it can be a lot!

If you’re finding yourself struggling to keep your head above water this summer, I’ve got you covered — read on!

Summer Wellness Tips to Beat Burnout

With these 17 Summer Wellness Tips to Beat Burnout, you’ll find practical strategies that make it easy – and fun – to stay feeling your best all season long.

Embracing the Chill Vibes

1. Chillaxing 101: Mastering the Art of Relaxation

Ah, the art of relaxation—a skill that is often overlooked but holds tremendous importance, especially when it comes to beating burnout.

Taking the time to unwind and unplug allows us to recharge our batteries, melt away stress, and restore our mental and physical well-being. 

Whether it’s indulging in a much-needed nap, immersing ourselves in mindful moments, or simply finding a quiet spot to relax, embracing relaxation provides a sanctuary in the chaos of our busy lives. So, let’s raise a hammock, sip on some sweet iced tea, and prioritize relaxation this year. 

2.  Unwind and Unplug

In a world where we are constantly bombarded with notifications, emails, and the allure of digital distractions, carving out moments to detach from our screens and the demands of our daily lives becomes an act of self-preservation. 

I just got done reading the book, Crazy Busy by Kevin DeYoung where he shares that  by intentionally setting boundaries and dedicating time to unplug, we create space for God’s direction, mental rejuvenation, creativity, and true relaxation. 

So, power down those devices, embrace the simplicity of life and savor the freedom that comes with disconnecting. (I promise you can do it!)

3. Embrace the Power of Naps

In this fast-paced world, where productivity is often praised above all else, taking a brief snooze may seem counterintuitive. 

However, studies have shown that a well-timed nap can work wonders for our energy levels, cognitive function, and overall well-being. 

And I just learned about the caffeine nap – where you drink a cup of coffee just before you lay down to nap – therefore, the caffeine wakes you up in approximately 20 mins, which just happens to be the sweet spot for power naps. (Let me know if you try it!)

The coffee I’m digging right now is Four Sigmatic Mushroom coffee – it has Lion’s Mane, Chaga & Mushroom Powder for focus & immune support.  And I promise, it tastes like coffee, not mushrooms 😀

4. Indulge in Mindful Moments

Amidst the hustle and bustle of our busy lives, finding solace in mindful moments and embracing the tranquility of quiet is essential for beating burnout. (But so friggin hard!)

But when we take time for quiet reflection it allows us to pause, breathe, and reconnect with ourselves on a deeper level. It’s in these moments that we can let go of stress, embrace inner peace, and cultivate a sense of balance. 

Whether it’s through meditation, deep breathing exercises, or simply finding a peaceful spot in nature, incorporating these mindful moments into our daily routine can help us regain focus, reduce anxiety, and enhance our overall well-being. 

Check out my 30-Day Self Love Journal for prompts to get started… xo, 

Energizing Outdoor Activities

5. Sun-Kissed and Rejuvenated: Thriving in the Great Outdoors

Whether it’s taking a leisurely stroll through a local park, embarking on a hiking adventure, or simply basking in the sunshine at the beach, being outdoors allows us to disconnect from the stressors of everyday life, rejuvenate our senses, and replenish our energy levels. 

According to a study published in Scientific Reports, spending just 120 minutes a week in nature is associated with a higher sense of well-being and improved mental health. 

So, let’s trade the confines of four walls for the embrace of nature’s beauty and experience the therapeutic power it holds in combating burnout. 

6. Get Your Beach On

There’s a reason your sound machine plays those calming waves all night to help you drift to sleep… there’s something calming and serene about hitting the beach.

Scientific research has shown that spending time at the beach can have a positive impact on our mental and physical health. The soothing sound of the waves, the warmth of the sun, and the touch of the sand create a serene atmosphere that promotes relaxation and reduces stress. 

Not to mention, being outdoors in nature, such as at the beach, offers the opportunity for physical activity, such as swimming or beach volleyball, which can boost our mood, increase endorphin levels, and improve cardiovascular health. 

Win-win-win!

7. Hiking Adventures: Conquer the Trails, Conquer Your Stress

When we hit the beautiful scenic trails and breathe in the fresh air, our bodies release endorphins, the “feel-good” hormones, which naturally elevate our mood and help alleviate stress. 

Research published in the International Journal of Environmental Research and Public Health highlights that hiking in natural environments can lead to improved mental well-being, reduced stress levels, and enhanced cognitive function. 

Plus, hiking provides an opportunity to disconnect from our screens and immerse ourselves in the present moment, promoting mindfulness and a sense of calm. 

Paul and I have been hiking more and more and it’s been amazing for my stress levels! 

8. Bend Your Way to Serenity: Outdoor Yoga Sessions

The combination of yoga’s mindful movements and the serene beauty of nature creates a transformative experience that enhances both our physical and mental well-being. 

Research suggests that practicing yoga outdoors can lead to reduced stress levels, improved mood, and increased feelings of connection with nature

The fresh air, the gentle breeze, and the soothing sounds of nature amplify the calming effects of yoga, helping us find inner balance and peace. 

Whether it’s rolling out our mats in a nearby park, on a sandy beach, or in a quiet garden, practicing yoga outside provides a revitalizing escape from the demands of daily life

Grab my yoga mat by Lululemon here… 

Namaste!

Refreshing Self-Care Rituals

9.  Self-Care Oasis: Recharge, Replenish, Repeat

Establishing dedicated time for self-care allows us to prioritize our own needs, recharge our energy, and foster a deeper connection with ourselves. 

Research suggests that regular self-care practices can reduce stress, improve resilience, and enhance overall mental health

By carving out moments each day to engage in activities that nourish our body, mind, and soul, we create a foundation of self-nurturing that can help combat burnout and promote a sense of balance. 

Usually with the change in seasons our routines have to shift a little… What’s your new summer self care routine gonna be?  

10.  Hydration Station: Sip Your Way to Wellness

Let’s face it, staying hydrated can sometimes feel like a chore. But with temperatures constantly rising during the summer months, keeping fluids (and electrolytes!) flowing becomes essential. 

Not only can dehydration cause headaches and dizziness, but it can also lead to burnout. Yep, you read that right. A lack of proper hydration can zap your energy and leave you feeling drained – and fast!

My favorite electrolytes are LMNT– with 1,000mg of sodium plus magnesium and potassium it packs a power hydrating punch. (Note: it’s SALTY AF!)

We gave away samples in the Texas Big Star goodie bags this year – I have extra samples if you want to try it, message me! 

11.  Sun Smarts: Protecting Your Skin with Style

Look, I understand the temptation to skip the sunscreen – it smells weird and feels gross on your skin (not to mention it sweats into your eyes and burns!). But trust me, the benefits are worth it. 

My go-to fav is ELTA MD Skincare…. I got it as a gift from one of my personal training clients back in 2013 and have been using it every since! 

Protecting your skin now means fewer wrinkles and dark spots down the road. Plus, have you ever had a sunburn? It’s literally the worst. 

Slather on the SPF and enjoy your summer without the dreaded BURN-out. #punintended 

12.  Snooze and Cruise: The Importance of Quality Sleep

We know that adequate sleep is essential for our physical and mental well-being, yet more than one-third of Americans aren’t getting enough zzz’s.

Research shows that poor sleep quality and insufficient sleep duration are linked to increased stress levels, impaired cognitive performance, and decreased overall well-being. 

By practicing good sleep hygiene, such as maintaining a consistent sleep schedule, creating a soothing bedtime routine, and ensuring a comfortable sleep environment, we can optimize the quality and duration of our sleep. 

This, in turn, promotes better focus, heightened mood, and increased energy levels to beat summer burnout.

Btw, have you tried a weighted blanket?  It’s pure heaven on a bed…. 

Nutritional Nourishment

13. Savor the Flavor: Fueling Your Body with Deliciousness

When we eat slowly, we give ourselves the gift of mindfulness, allowing us to fully enjoy and appreciate the flavors, textures, and aromas of our meals. (Not to mention we don’t end up stuffing our faces!)

Research suggests that eating slowly can help regulate appetite, improve digestion, and promote better weight management. 

By taking the time to chew our food thoroughly and savor each bite, we enhance our body’s natural satiety signals, leading to a more balanced and mindful approach to eating. 

Have you heard the rumors of sunlight in the summer making you hungrier?  Well ladies, good new for us: During a  five-day sun exposure study, males demonstrated an increase in levels of the “hunger” hormone ghrelin in the blood and females didn’t.

The estrogen in our bodies might be our saving grace to block the rays from highjacking our hunger hormones.  Another reason to love being a lady!

Read full article here: Does Sunlight Make You Hungrier? Here’s What the Science Says

14.  Summer Delights: Fresh Fruits and Veggie Galore

Summertime is all about indulging in those FRESH, delicious fruits and vegetables! Am I right?

Incorporating healthy produce into our daily diets is important not only for our physical health but also for our mental well-being. When we fuel our bodies with the right nutrients, we feel better, think clearer, and have the energy to tackle whatever the day throws our way. 

Go ahead and swap those chips and dip for some crunchy carrots and guac, or mix up a refreshing fruit salad to pair with your BBQ spread. 

Remember, it’s not just about the beach bod, but also about feeling your best both inside and out. 

15. Grill Master: Healthy BBQ Tips and Tricks

When it comes to beating burnout and nourishing our bodies, a balanced diet that includes meat can provide important nutrients and contribute to overall well-being. (An animal-based diet has cured my chronic illness!)

Meat, such as lean cuts of poultry, beef, or fish, is a valuable source of high-quality protein, essential amino acids, vitamins, and minerals that support muscle health, energy production, and immune function. 

Incorporating meat into our summer grilling sessions can be a flavorful and enjoyable way to create nutritious meals. 

Just make sure to consider portion sizes and choose lean cuts of meat (and add a variety of colorful vegetables too!)

So, let’s fire up the grill, embrace the joy of summer cooking, and create delicious, well-rounded meals that nourish our bodies and help us stay and live well 😀

We LOVE our Traeger Pellet Grill – it’s been awesome to cook up ‘all the meats’ while starting the animal-based diet!

Social Connections & Fun

16.  Fun in the Sun: Making Memories and Building Connections

Engaging in enjoyable activities and creating cherished memories with loved ones not only brings us joy but also contributes to our overall well-being. 

Research suggests that social connections and positive experiences shared with friends have a significant impact on our happiness and life satisfaction. 

Whether it’s organizing a beach day, hosting a backyard barbecue, or embarking on an adventure-filled road trip, these shared experiences provide opportunities for laughter, relaxation, and a sense of belonging. 

As we soak up the sun’s rays and immerse ourselves in the warmth of friendship, we release endorphins, the “feel-good” hormones which promote stress reduction and uplift our spirits. 

So, gather your besties, embrace the summer vibes, and create memories that last a lifetime.

17.  Laughter Therapy: Comedy Nights 

Ah, the power of laughter and the magic of comedy—a delightful remedy for beating burnout and nurturing our well-being. 

Research shows that laughter can reduce stress, enhance mood, and promote overall well-being.

When we laugh, our bodies release endorphins, the “feel-good” chemicals which not only uplift our spirits but also provide natural pain relief and boost our immune system. 

Summer is a perfect time to seek out opportunities for laughter, such as enjoying comedy shows, watching funny movies, or simply sharing lighthearted moments with friends and loved ones. 

Try a karaoke night or stream your favorite comedy! Btw, I just re-watched Couples Retreat recently and forgot how hilarious that movie is – give it a try. 🙂

Burnout, Be Gone: Embrace a Summer of Self-Care

Summer is the perfect time to kick back and relax, but don’t forget to take care of yourself as well. Making small changes and utilizing our 17 summer wellness tips can give you the much-needed rest you are looking for from your stressful daily routines. 

By taking advantage of nature’s gifts through activities like outdoor yoga or beach reading, make this summer season a successful endeavor in rest and relaxation. 

Enjoy newly found freedom from everyday stresses and create something bigger: A happier, healthier version of yourself that can deal with any situation life throws at you! 

XO, jules