Summer Heat & Back to School
At the moment we are smack dab in the middle of the dog days of summer. Oooof! The heat this time of year is unrelenting - we are feeling it right along with you!
This transitional time of year between summer and fall, with the persistent heat and back-to-school preparations, can often lead to experiences of overheating, overwhelm and a heightened sense of seriousness and pressure.
Whether you yourself, or your kids are heading back to school, this time of year brings a mix of energetic excitement and emotional intensity. From the joy of new beginnings to the stress of preparation, the end of summer is a period of significant change.
In this issue of our newsletter, we will…
explore ways to navigate this dynamic season
offer tips to manage the emotional and physical challenges that often accompany the end of summer and the return to school
Highlight one of our in-house therapists who loves guiding folks through life transitions
Join us as we embrace the final stretch of summer and prepare for the opportunities and adventures of the new academic year.
Cooling Down: Somatic Tools for Managing Heat & Overwhelm
As the heat intensifies during these final two months of summer, so can feelings of stress and overwhelm. Check out the list below for a variety of somatic tools designed to help you stay cool and regulated during this transitional time. From deep breathing techniques to cooling foods, in this section you’ll discover practical methods to manage both physical and emotional discomfort during the hottest days of the year and the back to school transition.
Deep Breathing - Practice slow, deep breaths (without straining) to activate the parasympathetic nervous system and promote relaxation.
Cooling Breathwork -
Left Nostril Breathing - Plug your right nostril with your right thumb and inhale slowing through your left nostril. Left nostril breathing activates the parasympathetic nervous system calming the mind and body, offering a cooling effect, promoting relaxation and reducing stress and overwhelm.
Rolled Tongue Breathing - Inhale through a rolled tongue or pursed lips, bringing in cool air to help lower your body temperature.
Progressive Muscle Relaxation - Tense and then relax each muscle group for ~5 seconds, starting from your toes and working your way up to your head.
Body Scan - Sit or lie down and mentally scan your body for areas of tension or discomfort, consciously relaxing each part.
Cool Compresses - Apply a cold cloth or ice pack to pulse points like your wrists, neck and forehead to help slow and cool your system down.
Hydration - Drink plenty of water throughout the day to stay hydrated and help your body regulate its temperature.
Mindful Movement - Movement helps release anxiety and overwhelm, yet certain kinds of movement can overheat you during the final weeks of summer. Do your best to keep daily movement as part of your routine, but do your best to move mindfully (early mornings or evenings).
Grounding Techniques - Use grounding techniques such as feeling your feet on the floor or holding onto an ice cube to stay present in the moment and reduce feelings of stress and overwhelm.
Visualization - Imagine a cool, calming place, such as a high alpine meadow, a shaded forest or a beach with an umbrella and water. Use visualization to help your mind and body relax.
Cold Showers/Cold Plunges - Take short plunges (a couple minutes or less) in cold lakes, or, turn your shower to cold for the final 30 seconds to 1 minute. Cold water can help reduce stress and overwhelm by improving circulation & sleep, boosting your mood, reducing inflammation and activating your vagus nerve.
Cooling Foods - Incorporate hydrating and cooling foods like cucumbers, watermelon and mint into your daily meals and snacks.
Rest & Shade - Take breaks throughout your day in shaded or air conditioned spaces to give your nervous system and body a chance to cool down and recover.
If you find yourself wanting additional support and guidance during this transitional time…
You are NOT alone, and
Check out the next section where we highlight one of our amazing therapists who is a life transition expert!
Therapist Highlight: Nadja Dixon
Meet the multi-talented, life transition expert, Nadja Dixon!
Nadja is a licensed professional counselor with nearly a decade of experience supporting, advocating and guiding people to heal and grow.
Her clinical background consists of a variety of experiences including substance abuse treatment, probation and parole, court advocacy, transitioning to college and independent life, skill building to support executive functioning and neurotherapy.
When working with people, Nadja gravitates toward a client-centered and strength-based approach. She offers her clients information on neurobiology, somatic-based mindfulness and DBT skills for better emotion & energy regulation. Nadja also integrates attachment and systems theory into her work with clients and is trained in neurofeedback & neurostimulation.
Nadja loves working with folks who are…
facing life transitions
struggling with anxiety
grappling with their identity
experiencing overwhelming emotions, or, feeling disconnected from their emotions
young adults, young professionals, women
Nadja as a person:
Personality: spunky, lighthearted and kind
Activities: travel, ceramics, wandering in nature, baking, reading/writing
Foods: gummy bears, cheese puffs, Mediterranean, steak
Drinks: pour over coffee, tea, water with lemon, lightly flavored lattes, Pellegrino
Travels: Chile, France, Peru, Germany, UK and Austria
Quotes:"Your head is a living forest full of songbirds" - E.E. Cummings - "Live every week like shark week" -Tracy Jordan - "Two roads diverged in a wood, and I-/I took the ones less traveled by,/And that has made all the difference." -Robert Frost
Pets: Huxley, a mastiff, pit bull mix and “the greatest dog alive!”
If you find yourself drawn to Nadja, send us an email and we will get you connected to her for a FREE consultation!
Curious to know more? Just head to the “contact” tab in the upper right hand corner of our website, submit your contact form or call us at 720-923-3033 and we will be in touch!