Summer is a great time to decompress and relax, although sometimes our minds don’t give us the break we’re looking for. Whether it be rumination, feelings of sadness, or uncertainty - if our mind is not at rest, it is difficult for the body to be at rest. 

‘Mindfulness’ is a term you hear often when talking about mental health. It can have many definitions, but really means an overall awareness of what we’re feeling, how we're feeling it, and why. The ‘who, what, where, when, and why’ of emotions sounds simple, but uncovering this information can be difficult when managing the stress of our day-to-day lives.

Setting aside time to write is a great way to explore, organize, and express your thoughts and feelings. Another benefit of journaling is to foster present moment awareness - a concept based in Acceptance and Commitment Therapy that brings our attention to the here and now, making room for all feelings without judgement. 

These journal prompts are therapeutically based, providing you with a starting point for deeper reflection. 

1). Childhood summer memories

• How did I spend my summers when I was younger?

•  What would I do differently now?

• How can I bring a piece of that into this summer?

2). Intention word

• Choose a word or phrase to incorporate into your day (for example: breathe, open, flexibility).

•  Write it at the top of your page and return to it periodically during the day.

3). If I pushed myself out of my comfort zone this summer, what would it look like?

• What’s one small step toward that, and how can I do that  today?

4). What would an ideal summer self‑care routine include?

• Consider hydration, rest, creativity, sun & shade, new experiences.

5). What do I need to release or let go of before fall arrives?

• Is it a habit, a belief, an expectation?

6). Recall a moment this summer when you felt content or fulfilled.

• What surroundings, people, or feelings were present?

• How might you recreate that?

7). Reflect on a summer plan that didn’t go as expected.

• How did you overcome it? What did you learn?

8). Mindful observation outside

• Sit outside and attune to everything around you: sounds, scents, feels, movements, textures.

• How do I experience summer heat - physically, emotionally, energetically?

9). Describe a moment this summer that challenged your beliefs or values.

• What happened internally? What insights emerged?

10). What judgments (of yourself, others, situations) surfaced this season?

• How could you cultivate more acceptance in these areas?

For additional mental health support, feel free to contact our administrative team at 804-398-8401 or complete our website interest form.