Dateline: Evanston IL, by UB Counseling's Joyce Marter

As part of UB's approach to complete health and wellness, our therapists urge Chicagoland residents to take the time and really prepare to make the most out of how amazing this city is during the summer. By refueling our minds and bodies with sunshine, exercise, good food and fun, we can also be in a good space mentally and physically to successfully manage another Chicago winter season.

Because let's face it, Chicago winters are tough. During the winter months UB Chicago therapists typically encounter an increase in people seeking therapy for issues related to stress, depression, anxiety, as well as Seasonal Affective Disorder (SAD.) It is imperative that you and your family make the most out of the summer months. A little planning can go a long way to ensuring this:

The Big Picture Summer Items

First, prioritize the basics. Consider creating healthy summer plans around the following five categories:

1. Nutrition: plan to attend the farmers markets, grill healthy food outdoors, have picnics, attend events.

2. Exercise: get outside and get active, dust off those rollerblades, pump those bike tires, plan a hike.

3. Social Life: plan a BBQ or get together, join a group (beach volleyball, soccer club, etc.) through www.meetup.com.

4. Leisure/Fun: take the time to make a calendar of events, festivals and places you want to go.

5. Emotional/Spiritual: connect with nature, visit and/or tend gardens, meditate outside.

9 Ideas to Start Planning Summer Activities

These are activities proven effective from our UB therapists:

• Walk or bike to work or get outside for your lunch hour

• Eat or work outside whenever possible

• Use the daylight, get up early to exercise, meet a friend for coffee

• Make it a point to enjoy the beach and lakefront as much as possible

• Pretend you're a tourist, visit the zoos, the Botanic Gardens, Navy Pier, and neighborhoods you haven't seen

• Enjoy Ravinia and other outdoor theaters

• Attend the festivals in the city and neighborhoods, like the Air & Water Show, Blues Fest, Jazz Fest, Taste of Chicago

• Plan a weekend trip to nearby getaways, like Lake Geneva, New Buffalo, Starved Rock, Door County

• Research Chicagoland parks and forest preserves for a hike, bike or day trip

Finally, remember to talk with your employer ahead of time about taking vacation time, personal time or utilizing summer flex hours if possible to ensure work/life balance.

Bottom line: Chicago and North Shore families that take a minute to plan their summer will not only enjoy the summer more, but also be healthier and happier all year round.