Feeling Anxious About Summer Plans? Mindfulness Tips from a Missoula Anxiety Therapist

When we think of summer, we often imagine ease – sunny days, open schedules, and joyful adventures. But for many people, this season brings a surprising decline in mental and emotional well-being. Without the structure of school or work routines and with added pressure to “make the most of it,” it’s not uncommon to feel anxious, overwhelmed, scattered, depressed, or even low-grade panicked.

If this sounds familiar, you’re not alone and you’re not broken! Our Missoula-based therapists work with many individuals who experience seasonal shifts in mood and energy, particularly during transitional times like summer. The good news? You can support your emotional well-being with practices rooted in mindfulness – simple, evidence-based strategies that help you regulate your body and mind.

Why Summer Triggers Anxiety

While summer is often associated with relaxation, it also brings a unique set of stressors that can contribute to increased anxiety, including:

1. Disruption of Routine

Summer often interrupts the daily structures that provide a sense of stability including school, work schedules, and/or childcare routines. For many, this loss of predictability can lead to feelings of disorientation or distress. Research has shown that consistent daily routines are associated with lower rates of mood and anxiety disorders. 

2. Increased Social Pressure

Barbecues, reunions, festivals, vacations, and outdoor recreational activities can all add up to more social engagement, sometimes even more than is manageable! Many feel obligated to attend and find it difficult to decline invitations, even when they lack the energy or desire. Perceived social expectations and fear of negative evaluation are often key contributors to situational anxiety.

3. Body Image Concerns

Warm-weather clothing, beach outings, and swimsuit culture can bring heightened body awareness. For people struggling with body image, this season can intensify shame or self-criticism. Body dissatisfaction can contribute to increased symptoms of anxiety and depression during the summer months. 

4. Fear of Missing Out (FOMO)

Social media often portrays summer as a highlight reel of idealized vacations, perfect family outings, and endless fun. It’s easy to find ourselves comparing our mundane moments to others’ carefully curated images of their exceptional ones. This kind of comparison can spark intense  feelings of inadequacy and loneliness and contribute to a variety of mental health challenges. 

Recognizing these triggers is the first step. The next is learning how to respond to them in ways that restore your inner calm and reconnect you to what matters.

Mindfulness Tips to Ease Summer Anxiety

Mindfulness doesn’t require long meditation sessions or lifestyle overhauls. It’s about developing moment-to-moment awareness, with an attitude of kindness and curiosity toward your experience. Here are several accessible ways to incorporate mindfulness into your summer:

1. Start with the Breath

Mindful breathing is one of the simplest and most effective ways to regulate your nervous system. Techniques like box breathing are used by clinicians, first responders, and athletes alike and have been shown to reduce physiological arousal and improve focus. Try this:

• Inhale for 4 counts

• Hold for 4

• Exhale for 4

• Pause for 4

Repeat this cycle for 1–2 minutes whenever you feel your thoughts speeding up or your body tensing. Even brief periods of conscious breathing can shift your body out of fight-or-flight mode and into a state of rest and repair.

2. Notice, Don’t Judge

When anxiety arises, it’s common to criticize yourself or try to push the feeling away. But avoidance can actually increase emotional distress over time. A more helpful approach is to gently observe the sensation and name it without judgment. Try saying to yourself:

“I notice I’m feeling anxious right now” or “This is a hard moment, and it’s okay to feel this way.”

Emotional labeling and acceptance-based strategies can help significantly reduce the intensity of negative emotions and associated behaviors. Observation without judgment builds resilience by allowing emotions to move through rather than getting stuck. This process activates the brain’s regulatory networks, promoting greater emotional flexibility and reducing the likelihood of reactive coping behaviors like avoidance, rumination, or irritability.

3. Create Mini-Rituals

Summer can sometimes feel chaotic, especially if you're managing kids, guests, travel, or work disruptions. Establishing small, intentional rituals helps reintroduce structure and predictability, which supports emotional regulation and mental clarity. Try:

• A 10-minute morning walk without your phone

• A cup of tea or coffee in silence before starting the day

• Evening reflection on what felt nourishing and/or distressing throughout the day

According to research on behavioral activation, engaging in regular, meaningful activities such as these can improve mood and reduce symptoms of anxiety and depression.

4. Practice Saying No

You don’t have to say yes to every invitation that comes your way. Overcommitting often leads to emotional, mental, and/or physical depletion and sometimes even feelings of resentment toward others. Learning to say “no” is not only healthy, it’s essential!

Here are a few ways to say no with clarity and care:

• Thanks so much for the invite. I can’t make it this weekend.

• I’d love to see you another time when I have more bandwidth.

• I appreciate you thinking of me, but I won’t be able to join. 

5. Reconnect with Nature

Missoula offers extraordinary access to natural beauty, and spending time outdoors is one of the most powerful ways to regulate your nervous system. Whether it’s walking along the Clark Fork River, hiking the “M,” or simply sitting in your backyard, time in nature can help you reset.

Numerous studies have confirmed that spending even 20–30 minutes in a natural setting lowers cortisol (a key stress hormone), reduces anxiety, and improves mood. Let your senses lead: notice the scent of pine, the sound of water, the way sunlight filters through trees.

Summer Can Feel Different This Year

Anxiety doesn’t mean you’re doing something wrong. It’s a natural response to stress, change, and uncertainty. And while we can’t always control external circumstances, we can choose how we respond. Mindfulness offers us a path back to the present moment: a way to slow down, soften the internal noise, and reconnect with ourselves and others in meaningful ways. Even small, consistent practices can shift your summer from reactive to restorative.

If you’re looking for extra support, anxiety therapy in Missoula can provide tools to help you navigate seasonal stressors with more ease and clarity. Working with a therapist at Bridger Peaks Counseling can help you better understand your triggers and develop healthier ways to cope, so you can feel more grounded, present, and connected all summer long.

You’re Not Alone: Find an anxiety therapist in missoula today

If you’re struggling with summer anxiety, our therapists are here to support you. Bridger Peaks Counseling offers compassionate, evidence-informed care to help you find steadiness, clarity, and connection—no matter the season. Follow the steps below to get paired with the right anxiety therapist:

1. Reach out to us here so we can get to know you better.

2. Explore our FAQ page or blog posts for more insights into Missoula counseling.

3. Your peace of mind is worth prioritizing—this season and every season after.

Additional Services Available in Bozeman & Missoula, MT

At Bridger Peaks Counseling, we know that no two paths to healing are the same. That’s why we offer a wide range of mental health services designed to meet you where you are. Our team provides teen counseling, depression therapy, and those seeking help with body image concerns or medication management. We also offer specialized care for postpartum anxiety and depression, grief and loss, and trauma through EMDR therapy. Whether you're looking for in-person or online support, we’re here to help you find the approach that fits best for you.

About the Author

Jen Carruth, MSW, LCSW: Director of Clinical & People Operations

Jen Carruth is a licensed clinical social worker with a deep belief in each person’s inherent capacity for healing and growth. As the Director of Clinical & People Operations at Bridger Peaks Counseling, Jen is passionate about helping individuals navigate life’s challenges with greater self-awareness, compassion, and empowerment.

Her work focuses on shining light into the places we often avoid—grief, trauma, anxiety, depression, and relational pain—so clients can move toward a more grounded and meaningful life. Jen’s clinical interests include trauma recovery, maternal mental health, childhood bereavement, and support for those healing from high-demand environments.

Overcoming Performance Anxiety: Tips from a Missoula Therapist

Performance anxiety can be a significant barrier to achieving your goals, whether you're an athlete, student, or working in a high-pressure job. It can manifest in various ways, from underperforming and physical symptoms to negative thoughts and emotional withdrawal. Understanding how performance anxiety shows up for you is the first step toward managing it effectively.

Identifying Your Anxiety Symptoms

Performance anxiety can manifest in different ways, and it’s important to identify your unique triggers and symptoms. Here are some common signs:

1. Physical Symptoms: These can include nausea, muscle tension, sweating, or even headaches. These are often signs that your body is in a state of stress.

2. Behavioral Withdrawal: Some people may underperform or intentionally pull back to avoid failure. This can be an attempt to protect yourself from judgment, but it only reinforces the cycle of anxiety.

3. Racing Thoughts: Constantly replaying scenarios, worrying about potential mistakes, or having intrusive negative thoughts can all lead to overwhelming anxiety and self-doubt.

4. A Combination: You might experience a mix of these symptoms, such as sweating while also mentally ruminating or withdrawing from the situation altogether.

Grounding Techniques to Reduce Anxiety

Grounding techniques can help bring you back to the present moment, reducing physical symptoms of anxiety and calming your nervous system.

Box Breathing

This technique involves controlling your breath to slow your heart rate. To practice box breathing:

   1. Inhale deeply through your nose for a count of four seconds.

   2. Hold your breath for four seconds.

   3. Exhale through your mouth for four seconds.

   4. Hold your breath again for four seconds.

   5. Repeat this process for several rounds, focusing on breathing through your stomach.

Five Senses Technique

This involves grounding yourself by engaging your senses in the present moment:

   1. Sight: Look around and notice five things you can see.

   2. Touch: Notice four things you can feel (e.g., the ground under your feet, the texture of your clothes).

   3. Sound: Identify three things you can hear.

   4. Smell: Identify two things you can smell.

   5. Taste: Identify one thing you can taste (or the sensation of taste in your mouth).

By focusing on your senses, you break the cycle of anxious thoughts and anchor yourself in the present.

Reframe Your Thoughts Around Mistakes

Instead of seeing mistakes as something to be ashamed of, try viewing them as opportunities for learning. When you make a mistake, ask, “What can I learn from this?” or “How can I improve next time?” This mindset shift can make a huge difference in how you approach challenges and setbacks.

Remember, mistakes don’t define you. They are just part of the process, and you can use them to grow stronger and more resilient. The more you embrace this, the less power anxiety will have over you.

Uncovering the Root Fear of Anxiety

Performance anxiety often has deep roots—something beneath the surface that activates feelings of fear or insecurity. For many people, the underlying fears might include:

• Fear of Failure: Worrying that failure will make you look incompetent or unworthy.

• Fear of Judgment: Concern about how others perceive you and whether you will be judged or criticized.

• Fear of Embarrassment or Shame: The anxiety that comes from the possibility of being humiliated or exposed.

A key step in overcoming anxiety is separating your worth from your performance. The outcome of an event, whether successful or not, does not define who you are as a person. You are worthy of love, respect, and compassion, regardless of how you perform in any given moment.

By affirming your intrinsic value, you can release some of the pressure that performance anxiety creates. This mindset shift allows you to focus on the process instead of obsessing over the outcome.

Taking Action: How Small Steps Help Alleviate Anxiety

Taking action, even imperfect action, is one of the best ways to alleviate anxiety. The longer you avoid or ruminate on a task, the more your anxiety will grow. Instead, try taking small, manageable steps toward your goal. This will help you build momentum and confidence over time.

When you do make a mistake, take a moment to reflect and evaluate it from a neutral perspective. Instead of criticizing yourself, think about what you can learn from the experience. Ask yourself: “What went well? What can I do differently next time?”

If anxiety continues to feel overwhelming, you're not alone. At Bridger Peaks Counseling, our anxiety therapists provide compassionate support to help you better understand your patterns. Anxiety counseling in Missoula, MT can also help you develop sustainable tools to move forward with more ease and clarity.

By approaching mistakes with curiosity rather than judgment, you can break the cycle of negative thinking and build a more resilient, growth-oriented mindset.

Final Thoughts from an Anxiety Therapist in Missoula, MT

Performance anxiety can be overwhelming, but it doesn’t have to control your life. By recognizing your anxiety, using grounding techniques, reframing mistakes, and separating your worth from your performance, you can start to reduce the grip of anxiety and build greater confidence in yourself. Remember, it’s okay to make mistakes, and it’s okay to feel nervous. What matters most is how you respond to those feelings and how you continue to move forward with self-compassion and determination.

You are capable of more than you realize, and with the right tools, you can overcome the anxiety holding you back. Trust the process, be patient with yourself, and take small steps toward your goals. You’ve got this.

Get Support for Perfomance Anxiety in Missoula, MT Today

Whether you're stepping onto a stage, presenting at work, or simply trying to show up fully in everyday situations, you don’t have to face this alone. At Bridger Peaks Counseling, we help individuals navigate performance anxiety with curiosity, compassion, and practical tools that actually work. Anxiety therapy can uncover what’s beneath the pressure, shift unhelpful patterns, and build confidence from the inside out.

1. If you’re ready to feel more grounded, focused, and free to perform at your best—reach out today to schedule a consultation.

2. Learn more about anxiety and treatment options by exploring our blogs.

3. You deserve support that helps you show up as your fullest self, not just in high-pressure moments, but in your everyday life too.

Other Services We Offer In Addition to Anxiety Counseling

At Bridger Peaks Counseling, we’re dedicated to offering a diverse range of mental health services to support your unique needs. Our anxiety therapists provide teen counseling, group therapy, couples counseling, and body image counseling. We also offer specialized care for depression, grief and loss, and online therapy options. Other services include EMDR, postpartum anxiety and depression counseling, and psychiatric care.