Summer Vibes Don’t Mean Your Energy Has to Suffer

Summer brings so many great things: kids’ excitement about vacation, long weekends at the beach, finally seeing more sun after a Michigan winter. But as your calendar fills up with family plans, work demands, and social commitments, all those good things can add up quickly. Even the most wonderful summer activities can leave you feeling stretched thin. 

For many professionals and parents, summer doesn’t always bring the relief they expect. Stress, deadlines, and daily challenges don’t disappear just because you’re wearing flip-flops. If you’re pushing through your days wondering why you don’t feel as energized as you thought you would, you’re not alone.

The good news? Self-care doesn’t have to mean weeklong vacations or spa days. Here are some self-care tips that can help protect your health, energy, and peace of mind this summer—no overhaul required.

Summer Stress is Still Stress

The World Health Organization now classifies burnout as an occupational phenomenon, not just a feeling. It’s a real condition that doesn’t take a vacation. Burnout creeps in gradually, often disguised as simple tiredness or everyday stress, but over time, it can chip away at your mental, emotional, and physical well-being. 

Here are burnout warning signs to watch for:

• Exhaustion that doesn’t improve with rest or sleep
• Feeling detached, irritable, or overwhelmed
• Trouble focusing or making decisions
• Sleep disruptions (trouble falling or staying asleep)

If you’ve felt this way, or are feeling a little burned out now, there are simple things you can do starting today without disrupting your schedule.

Mini Acts of Self-Care Add Up

When we talk about self-care, we’re not going to tell you to overhaul your life. As emergency medicine physicians with busy schedules, we know wellness is often a collection of small habits that support the mind and body. 

Try adding a few of these easy wins to your day:

• Hydrate regularly: Yes, we’ve all heard it, but how many of us actually do this? It bears repeating. Aim for at least 64 ounces of water throughout the day (about 8 glasses), more if you’re active or outdoors. According to the CDC, dehydration can cause fatigue, irritability, and decreased alertness.
• Give your eyes a break: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
• Stretch between tasks: Five-minute stretch sessions can boost circulation, reduce tension, and improve your focus.
• Take micro-walks: A 10-minute walk, whether around the block or inside the office, can reset your brain and elevate your mood.
• Schedule screen-free breaks: Log off your phone or computer for 10-15 minutes during lunch or between meetings to reduce mental fatigue. 

These mini-moments give your brain and body a break and give you a boost to return with fresh energy. 

Support Your Body and Mind

Summer self-care is about listening to what your body needs. After a Michigan winter, it’s important to get some sun. It helps boost vitamin D, improves mood, and supports better sleep. Several factors, like nutrition, hydration, and heat exposure, all play a role in how your body performs and how you feel day to day.

• Eating hydrating and energizing foods: Water-rich fruits and vegetables like watermelon, cucumbers, and leafy greens help keep you hydrated and energized.
• Avoiding overheating:  Wear light, breathable clothing like cotton or linen, stay in the shade when possible, and plan outdoor activities during cooler times of the day. 
• Moving (but taking it easy): Gentle activities like walking, stretching, or swimming help maintain circulation and mood without overtaxing your system in the heat. If you’re regularly active or an athlete, consider adjusting your routine, like training earlier in the day or indoors, to stay safe while keeping up your goals.
• Recognizing early warning signs: Headaches, dizziness, fatigue, or nausea in the heat could be signs of heat exhaustion. 
• Getting Vitamin D: After a long Michigan winter, getting outside and enjoying the sunshine can feel amazing. It’s a great way to boost your mood, support bone health, and regulate your sleep cycle.

Sunshine is good for the soul, but the effects of UV exposure add up over time. Stay mindful of skin protection too. 

SPF is Your BFF

Summer invites us to spend more time outdoors, but more sunshine means more exposure to UV rays, which can damage your skin—yes, even on cloudy days. Sunscreen is a daily essential, not just for beach days. 

According to the American Cancer Society, skin cancer is the most common cancer in the U.S. Cases of melanoma (the most dangerous form) are on the rise. Applying SPF is a small habit with major benefits. 

I recommend using a broad-spectrum SPF 30 or higher, reapplying every two hours (or more often if you’re sweating or swimming). Remember those often-missed spots like your ears, tops of your feet, and your scalp.

Set Your Self-Care Boundaries

Just like sunscreen works best before you burn, self-care habits are most powerful when they’re proactive, not reactive. Think of boundaries like SPF for your energy: they protect your time and well-being from the burnout that can sneak up during busy seasons.

Set your self-care boundaries with these moves:

• Say “no” to extra tasks when your plate is full
• Ask for help instead of pushing through alone
• Protect your lunchtime by eating away from your desk, even 15 minutes can make a difference

Both sunscreen and boundaries require consistency, intention, and a bit of discipline. They work best when applied early and often.

Your Health Matters All Year Long

Taking care of yourself isn’t something you earn after crossing off every task on your to-do list. It’s what helps you show up and function at your best. You don’t have to wait for burnout to hit before taking action.

Start with just one small step: drink more water, take a five-minute stretch break, or say no to that extra commitment. These simple choices build resilience for whatever summer throws your way. At RightCare Clinic, we’re here to support your health goals with same-day appointments that fit your busy schedule, because your well-being deserves attention all year long.

Todd Chassee, MD, FACEP, is Medical Director for RightCare Clinic and Vice President of Clinical Services at Emergency Care Specialists