The wellbeing guide to brat summer

Before you say anything, we are not late to the party on this one! There’s two possible reasons you’re rewinding Brat right now. One, the summer heat is finally here. Two, the heady heights of these past months have left you in need of some drastic TLC. Three? As the undercurrents of anxiety throughout the album dictate, you may feel the paranoia of these aestival shifts setting in — and summertime sadness is really not the vibe this year.

It’s furiously feral in a luminous shade of green. An infectious and pulsating wave of debauchery has overtaken this season, leaving nothing untouched, from presidential campaigns and beyond. But this fever perhaps is nothing new. Summer, for many reasons, can leave us feeling a bit burnt out. Late nights laced with copious socialising on sometimes sticky dancefloors leading to the onset of continual ‘hangxiety’ and confusion on a yearly basis. But this doesn’t have to be the case. 

Without taking the fun out of it, you’re in desperate need of a pit stop. In this section, we create an oasis of calm for you as an antidote for a life lived at full throttle. Whatever is bringing you to a screeching halt, we offer a wellbeing approach to hangovers, anxiety, avoidance and sleeping less. 

Everything is Relaxing: How ditch a hangover

Inspired by good weather and good company, summer may lure us into excess. Here is how you can soften the blowout:

Hydrate before drinking: Be sensible and begin with a glass of water, and continue to alternate between alcoholic beverages and water throughout the drinking session. This is especially important in the summer heat.

Get a balanced meal: A meal rich in proteins, healthy fats, and complex carbohydrates can help to slow alcohol absorption into the bloodstream. Protein shakes and high quality protein supplements are excellent at providing essential nutrients for digestion and metabolism.

Nausea-defying supplement routines: Consider taking a B-complex vitamin and milk thistle before heading out to support your liver function. Ginger and B6 reduce feelings of nausea and digestive discomfort.

Electrolytes: Once at home, drink a tall glass of water before bed and keep a bottle of water by your bedside. Replenish lost electrolytes with a drink such as natural coconut water or a carefully designed electrolyte drink.

Digestive enzymes: Digestive enzymes help a sluggish digestive system caused by poor sleep and alcohol consumption. These enzymes help to break down nutrients, helping you to regain your energy.

Mindful eating tips:

Whilst it can be tempting to binge on beige-coloured foods like chips and pizza all day long, incorporating a rainbow array of fruit and veggies along with complex carbs, proteins, and good fats can support your liver and stabilise your blood sugar. 

The science says:

Complex carbs allow for a slow, gradual release of glucose into the system that prevents spikes in blood sugar. Proteins are needed for the repair of liver cells and the overall functioning of the organ. Good fats maintain the integrity of the cell membrane and reduce inflammation, promoting good liver health.

Try homemade guacamole on toast for a vibrant snack. Getting your greens in this way provides you with healthy fats, vitamins, minerals, fibre, complex carbs, and antioxidants.

Activated charcoal is known to absorb toxins, giving you a clearer head. It’s said to trap chemicals and toxins in its porous surface, preventing their absorption in the gastrointestinal tract.

When the club closes, Charlie often sinks into a deep melancholic reflection, mirrored in the album’s more sombre tracks. We offer some simple tips to lighten the mood.

Practical anti-anxiety tips

Morning sunlight: You need at least 15–30 minutes of natural sunlight in the morning to reset your internal biological clock and uplift your mood.

Mindfulness practices: Meditate or do deep-breathing exercises to help bring a restful state to your mind and help lower levels of stress.

Physical activity: Regular physical activity of any nature, even a short walk, helps in reducing anxiety and improving general well-being.

Digital detox: Limit screen time before sleep. It helps in reducing anxiety and provides better quality of sleep. 

Bedtimes: Try as much as you can to go to bed and rise at the same time daily, even during weekends.

Sleep environment: Make your bedroom a sleep-enticing  zone by keeping it cool, dark, and quiet. 

Avoid stimulants: Reduce the intake of caffeine and nicotine, especially at bedtime.   

Healthy boundaries

Saying No: Learn to say no to commitments that overstretch your capacity.

Work-Life Balance: Enable clear boundaries between work and personal time so as not to get burned out.

Stress management

Time Management: Effective planning and prioritising tasks to avoid last-minute stress.

Relaxation Techniques: Practice exercises like yoga, deep breathing, or progressive muscle relaxation regularly.

Curate your own oasis of calm

Creating a Positive Environment: Keep living and workspaces clean, organised, and relaxing; with an environment conducive for relaxation and productivity.

Reducing Noise Pollution: Get earplugs or use noise-cancelling devices.