Hello Lovely Souls,
My childhood summers were spent in the southern region of the US. There was limited accessibility to external things. For example, there was only one candy store, one broadcast channel (CBS), and one bathroom for countless cousins to share. Somehow, we focused on what we did have. We had a swing set, jump rope, grandma’s quilting project, and good food. No air conditioning, but we played and laughed all day. It boosted our dopamine and we returned to NYC calmer, rested and focused. We supported our grandparents and received love, packaged food and sweet memories. With that said, I hope you are somewhere enjoying the longer days and the uplifting energy of summer. Whether your schedule is packed with travel and activities, or you’re taking this opportunity to slow down and relax, I’m excited to share with you five gentle and free ways to boost your dopamine levels and support your nervous system regulation this summer.
1. Gentle Movement
Engaging in gentle physical activity, such as walking, stretching, or yoga, can help regulate the nervous system and boost dopamine levels. Movement promotes the release of feel-good neurotransmitters and can be especially soothing for those recovering from trauma. Summer is the perfect time to take advantage of longer days and warmer weather to move your body outdoors. When I can, I go to our neighborhood park for senior calisthenics! If you have access to a pool, swimming is another fun yet gentle activity.
2. Mindfulness and Grounding Practices
Practicing mindfulness or grounding techniques can increase dopamine levels by promoting relaxation and reducing stress. Techniques such as deep breathing, body scans, or sensory grounding (noticing what you see, hear, feel, smell, or taste) help bring you into the present moment and support nervous system regulation. If you’d like a little more guidance here, you can use this video.
3. Listening to Calming Music
Enjoying calming or uplifting music can trigger the release of dopamine in the brain. Music can be a powerful tool for emotional regulation and can help soothe the nervous system, especially when chosen mindfully to match your current state. When we stayed in the south, we had an 8-track player (I’m dating myself😆). Create a summer playlist that lifts your spirits and helps you unwind.
4. Setting and Achieving Small, Meaningful Goals
Setting small, achievable goals and celebrating each accomplishment can provide a sense of empowerment and trigger dopamine release. These small wins emphasize progress and promote self-confidence. Summer offers many opportunities for setting fun and fulfilling goals, from trying a new recipe to starting a small garden to going somewhere new. Let me know what goals you’re accomplishing this summer! Have you joined the Body Flow Method movement yet? Movement is the medicine, and I hope you're proud of the progress you've made so far. Join here for more movement ideas.
5. Connecting with Nature
Spending time outdoors in natural settings can enhance dopamine levels and support nervous system regulation. Activities like walking in a park, hiking, swimming, gardening, hanging at the beach, or simply sitting under a tree can reduce stress, improve mood, and provide a calming environment for the nervous system. Additionally, exposure to sunlight increases Vitamin D levels, which has been shown to improve mood and reduce symptoms of depression. Outdoors was where I practiced mindfulness at a young age and helped my grandmother with yard work. Wherever you are, if you’re taking a vacation this summer, I hope it's somewhere you can immerse yourself in nature.
What’s on your Summer To-Do List?
Choose one of the five tips above that speaks to you to try this week. By gently incorporating these activities into your summer routine, you can support your nervous system and nurture your well-being. Stay gentle with yourselves and remember, small steps are what can lead to profound healing! You’re doing more than enough.
Summertime is the perfect time to create new habits and routines. Book a discovery call to discuss how the Body Flow Method can provide a safe and nurturing experience on your healing path.
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