The experts in mental health at Clínica López Ibor warn of the importance of not neglecting psychological well-being during the summer: «It is a period that breaks routines and can provoke both a sense of freedom and emptiness. Some people experience stress due to lack of structure, social pressure to ‘make the most of every day,’ or emotional distress for not meeting expectations,» explains Pedro Neira, head of psychology at Clínica López Ibor.
They caution that social media, organized travel, or the idea that «everything must be happiness» can exert unnecessary pressure. «The myth of the perfect summer is one of the major generators of frustration,» he points out. «Comparing oneself, feeling obligated to be well, or living intensely can make many people feel disconnected from their true needs,» the psychologist adds.
10 KEY RECOMMENDATIONS
In response to this situation, the professionals at the center have compiled a list of key recommendations to care for emotional health during the summer months.
1. Slow down without disconnecting from yourself: Enjoying leisure time does not mean abandoning healthy routines. Establishing flexible schedules for sleeping, eating, or engaging in pleasurable activities helps maintain emotional balance.
2. Don’t idealize summer: listen to what you really need. It’s normal not to have a picture-perfect vacation. Ask yourself what you truly desire: to rest, be alone, make quiet plans, reconnect with someone? Listening to your own emotional needs is the first step in taking care of yourself.
3. If you have children, lower your expectations and increase connection: Summer with kids can be a source of enjoyment or exhaustion. Not everything has to be perfect: Prioritize quality moments over grand plans. Establish basic routines, even on vacation. Accept that boredom is also healthy.
«Many parents feel overwhelmed by the pressure to ‘do everything right.’ Relaxing, enjoying the present, and taking care of your own well-being is also taking care of your children,» explain the team at Clínica López Ibor.
4. Make space for yourself (even when surrounded by people): Social gatherings increase, but so can saturation. Give yourself permission to have moments of solitude, silence, and self-reflection.
5. Body and mind: allies even during vacations. Physical exercise, a balanced diet, and moderate sun exposure can improve mood. Moving your body and taking care of rest are essential to stabilize brain chemistry.
6. Screens and youth: clear limits, real alternatives. Free time and lack of structure can increase screen time. Clínica López Ibor recommends: Establish specific usage schedules. Encourage alternative activities (sports, games, reading, family time). Have open discussions about social media and video games. «Summer can be a crucial time to redirect technological habits, especially in adolescents,» warn the experts.
7. Summer and addictions: a risky context, a key moment for prevention. According to the EDADES 2024 Survey from the Ministry of Health, binge drinking affects 16% of young people aged 20 to 29, especially in social summer contexts.
Additionally, 12.6% have consumed cannabis and 12% sedatives in the last year, reflecting a concerning trend that can intensify during summer vacations.
Clínica López Ibor notes that exposure to risky environments (parties, nightlife) increases vulnerability. Emotional management is crucial to prevent compensatory behaviors. Prevention and information can make a difference. «Summer doesn’t cause addictions, but it can be the perfect scenario for them to activate. Being vigilant is essential,» they indicate from the clinic.
8. Summer telecommuting: flexibility without extreme self-demand. Those combining vacation with work must set clear boundaries: Defined schedules. Separate personal and professional spaces. Also prioritize mental rest. «Telecommuting without real disconnection can lead to emotional exhaustion even during vacations,» warn the specialists.
9. Care for your relationships, but also the relationship with yourself. Vacations can strengthen bonds or accentuate tensions. Be honest with your emotions, communicate your needs, and don’t force yourself to spend time if you don’t feel well.
10. Don’t wait until September: if needed, seek help. Sudden mood changes, persistent anxiety, insomnia, or a sense of emptiness can be warning signs. Seeking professional help in time can prevent discomfort from becoming chronic.
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