As we are fully engulfed in the throngs of summer, many of us feel pressure to do more. More travel, more social events, more activities, and more commitments. Yet what if the greatest gift we could give ourselves this season was not doing more, but slowing down and doing less?
The science of psychoneuroimmunology (PNI) offers a compelling reason why.
Psychoneuroimmunology (PNI) is the study of the relationship between the mind, the nervous system, immune system and as of late, the endocrine or hormone system. Together, they form a sophisticated communication network that influences our mental health, our physical health, emotional well-being, and overall resilience.
And here’s how it works: When we experience stress, the nervous system responds by activating the body’s stress response. Stress hormones such as cortisol and adrenaline are released, activating and preparing us to react to danger or go into flight, flight, freeze, or fawn. While this response is very helpful in short bursts, (running from a tiger, or out of a burning building), chronic stress places significant strain on the body, often ending in us getting sick.
Elevated stress hormones can disrupt sleep, increase irritability, and contribute to anxiety and depression. Over time, the nervous system becomes stuck — making it difficult to relax, recover, or feel safe.
Here are three easy things you can do this summer to slow down and give your nervous system a break. You may even have some fun while you’re doing it.
Three gentle steps for summer self-care:
- Hydrate and nourish: Many of us love sipping on a crisp Sav Blanc, or spicy margarita. But a grab a drink of water, add flavored sparkling water, some mint or berries and even a fun umbrella, and no one will know you are choosing to do something healthy for yourself. In addition, as we all want to slim down for those summer bodies, I encourage you to fill up your plate with colorful fruits, vegetables, lean proteins, and nourishing foods that support energy and immune health. Summer berries, watermelon, and fresh salads aren’t just delicious — they’re medicine in disguise.
- Get outdoors and move: Sunlight, fresh air, and nature do wonders for the nervous system. Whether it’s a morning walk, an afternoon at the beach, some light gardening, or simply opening a window. Getting some fresh air in and moving your body helps regulate mood, reduce stress hormones, and reconnect us with the present moment.
- Be intentional with those you love: Connection is one of the greatest protectors of health. Put down the phone…turn and look at your partner, family, friends or even kids! Spend more time lingering over dinner, take an evening walk, and most importantly loosen up. Smile and laugh often, feel free with yourself and share your love with those around you.
This summer, the goal isn’t to do more — but to do less, slow down, soften, and savor the small moments. Your mind, hormones, and immune system will thank you. After all, healing does not require doing more. Healing begins when we intentionally do less.
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