Summer brings longer days, warmer weather, and a change in routine for many. While this can be uplifting, it also presents unique challenges—especially for those managing their mental health. Whether you’re navigating increased urges to drink or use substances, dealing with overstimulation, or affected by medication-related temperature dysregulation, Dialectical Behaviour Therapy (DBT) skills can help you stay regulated and safe.
How Summer Affects Mental Health
The warmer months often disrupt our usual rhythms. School holidays, changes in work schedules, or expectations to be more social can lead to overwhelm. At the same time, higher temperatures can increase irritability, fatigue, and stress, all of which make emotion regulation harder.
For some, the desire to escape discomfort—emotional or physical—can lead to stronger urges to drink, use substances, or engage in other unhelpful behaviours. Certain medications prescribed for mental health conditions (like antipsychotics, SSRIs, stimulants, or mood stabilisers) can also impair the body’s ability to regulate temperature, making you more vulnerable to overheating.
That’s where DBT skills come in.
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PLEASE Skills: Build a Solid Foundation
The PLEASE skills (treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise) are vital in the summer:
- Stay hydrated: Especially if you’re on medication that affects body temperature, drinking water regularly is non-negotiable.
- Eat regularly and enough: Skipping meals can make you more emotionally vulnerable, especially in the heat.
- Avoid substances: The temptation to use alcohol or drugs to cool down, relax, or be social can be stronger. Recognise this and plan ahead using your DBT skills.
- Sleep routines can shift: Light evenings and heat can disrupt sleep. Use strategies like blackout curtains, cooling fans, or a calming bedtime routine to improve rest.
- Exercise wisely: Opt for gentle movement during cooler parts of the day and avoid overheating.
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Distress Tolerance: Cool Down Quickly
When emotions surge—or your body overheats—use distress tolerance techniques to manage in the moment:
- TIP skills (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation) are especially helpful:
- Temperature: Splash your face with cold water, hold an ice cube, or use a cold compress on your neck or wrists. If you’re overheating due to medication, this can also be life-saving.
- Intense Exercise: If you feel on edge, short bursts of activity in a cool space can shift your emotional state.
- Paced Breathing and Progressive Relaxation: Use these to slow down if you’re anxious, agitated, or overstimulated.
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Urge Surfing and Pros & Cons
Substance urges can feel more intense in summer—think barbecues, festivals, or simply wanting to “switch off.” Use urge surfing: notice the urge, describe it, and ride it like a wave rather than giving in to it.
Combine this with a Pros and Cons list—one for giving in to the urge, one for using your DBT skills instead. Reading this when the urge hits can make all the difference.
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Check the Facts: “It’s Just Too Hot”
When the heat makes you irritable, you might think, “I can’t cope,” or “It’s ruined the whole day.” Use Check the Facts to challenge interpretations that increase emotional suffering. Yes, the heat is real—but can you reduce your suffering by validating your discomfort and doing something about it (like using cooling strategies or changing your environment)?
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Radical Acceptance: You Can’t Control the Weather
Sometimes, summer doesn’t go how we’d hoped. A cancelled plan, uncomfortable body image, or a holiday that turns stressful. Practising radical acceptance doesn’t mean liking it—but it does mean acknowledging reality without fighting it. This can reduce emotional pain and help you focus on what you can control.
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Create a DBT Summer Survival Kit
Try putting together a summer kit that supports your skills practice:
- Reusable water bottle
- Cooling spray or mini fan
- Sunglasses and hat
- List of distress tolerance strategies
- Reminders of your goals and reasons for staying substance-free
- DBT diary card or skills tracker
- Emergency contact list or crisis plan
Final Thoughts
DBT teaches us that two things can be true at once: summer can be enjoyable and challenging. With some planning and the right skills, you can navigate the season while protecting your wellbeing.
Be kind to yourself. Practice your skills. And if things feel tough, remember that support is available—through your DBT group, coaching calls, or crisis services. You’re not alone.
For more information on
Dialectical Behaviour Therapy
Contact DBT-UK
info@dbt-uk.co.uk | +44 (0) 7541 458 851
