Summer often lives in our minds as a time of freedom and joy – long days spent outside slathered in sunscreen, running through sprinklers, and capping off a hot day with ice cream. For many families, the mix of idle time and busy activities is just that – a time to reset and enjoy the change in pace. Studies on mental health trends across several countries tend to support this conclusion. Some studies have found a decrease in suicidal crises and self-harm behaviors as well as overall mental health service use during summer months, followed by a sharp increase when school resumes. However, this pattern is not universal. For youths and families that rely on the structure and resources the school system provides, and for youth that struggle with social pressure and body image, summer can be a time of loneliness, sadness, and anxiety. Given these differences, it’s important for caregivers to consider how the change in pace and activities impacts their children and other family members individually and to be mindful about crafting a summer schedule that supports the whole family’s wellbeing and allows for comfortable growth.
Here are a few different ways that youths and their families can continue to promote mental health and balance into the summer:
Stick to a routine, even if very basic
For some families, summer is packed with activities, and the issue is fitting it all in. For others, the lack of structure contributes to more uneven days, where there may be large gaps of unfilled time. Creating a simple structure to the day makes it more predictable, which has positive impacts on mood, anxiety, sleep, and motivation. This might look like waking up and going to bed around the same time each day, having a regular time for meals, and balancing activities involving movement and time outdoors with more quiet play or solo activities like reading and drawing. Sleep schedules tend to shift back in summer. It’s understandable if bedtime and wake-up times extend by an hour or so. However, a difference of several hours may contribute to worsening mood and concentration and will make it more difficult to adjust when returning to school.
Plan for any required school activities
Kids and teens tend to leave their summer assignments for the last minute, making the weeks leading up to school stressful and less enjoyable. Schedule regular time to do summer reading or other assignments throughout the week. It doesn’t have to be a long time – just an hour or so a week can really chip away at the work and make it feel more manageable. If kids and teens are taking summer classes, keep the study and homework routine similar to their routine during the school year so that it’s consistent and they have time to complete their work amidst other activities and responsibilities.
Try new things
Summer can be a great time for kids and teens to meet new people and try out things they have never done before. Unlike the school year, where they may be spending time with familiar friends and peers most of the time, summer is an opportunity to branch out. For some kids, this may be baked into organized experiences like camps, swim classes, summer jobs, summer school, or sports leagues. For others, they may need more support to create these experiences. Encourage kids and teens to talk to new kids in the spaces they are inhabiting, whether it is the local park, pool, beach, or library, and give them the support they need to try new things. Gradually trying new experiences can help kids and teens build confidence and develop skills for managing anxiety.
Cultivate independence
Each school year comes with new expectations for responsibilities that kids and teens will take on as their own. For younger children, this might look like going into school independently at drop-off. For older adolescents, this might be the first time they will juggle multiple complicated subjects and teachers at once. Summer is an ideal time to practice getting ready for the responsibilities ahead. Consider their current abilities and what might be expected soon (it can be helpful to consult milestone checklists for young children, older children, and teens). Are there things you can practice like an independent drop off, taking the bus, or driving depending on their age? Practicing ahead of time can make the transition much easier and set them up to be successful.
Grow talents and interests
Kids and teens may not have time during the busy school year to nurture the things that interest them and build their skills outside of academics and extracurriculars. Summer may be a more reasonable time to create new hobbies or learn new skills. This might be through an established camp that has a specific focus like technology, arts and performance, sports and athletics, or wilderness survival or it might take a more organic path. Are there people who are in professions of interest they could shadow or apprentice to learn the basics of the trade? Can they take an online or local course to deepen their knowledge? Are there public spaces where they can observe how others engage in the skill, like a community garden? There are many options for gaining knowledge. Find out what kids and teens are interested in and help them explore how they might lean into these areas in the summer.
Get moving in the awe-inspiring outdoors
There is a growing body of research suggesting the mood-boosting impacts of exercise and physical activity, as well as more recent research on the mental health impacts of experiencing awe in nature. The longer days of summer give us more opportunities to be outside and be active. Make the most of the time by planning family hikes, bike rides, or even simple walks together, where you can pause and take in the environment around you. Local parks are free and plentiful, offering playgrounds for younger children to run around in as well as open green spaces for older children to play sports or games and for caregivers to gather and spend time with friends and neighbors.
Lean on community
For many caregivers, summer can be a time of stress where they must juggle multiple responsibilities without regular childcare. Trying to manage all of these obligations on their own often makes this stress feel even more overwhelming and isolating. Reaching out to others who may be able to assist can help lighten the load and give caregivers their own opportunities to reset. Are there other families where you may be able to swap days for childcare and date nights? Are there neighbors or family friends that have more idle time in the summer who might enjoy the company? Are there low cost or free activities that kids and teens can participate in at spaces like the local library or community center that can provide some breaks? Many caregivers feel ashamed or embarrassed asking for help when this can often be the thing that they most need. Communities are an important source of support that are often underutilized, and identifying spaces to find helpers is the first step.
Although many families look forward to the slower days of summer and embrace the warmer weather, for others, this might not be a welcome change. Particularly for those experiencing mental health challenges, the loss of the structure and built-in social time from school can make it harder to maintain activities that regulate mood, focus, and physical health. PracticeWise offers a variety of user-friendly resources to help mental health providers support youth and families during seasonal transitions, including the summer months. For more information about PracticeWise’s tools to create and implement evidence-based care that is individualized to each family’s needs, visit practicewise.com.
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About the Author
Jennifer Regan, Ph.D., serves in multiple roles on the Services and Products Development team for PracticeWise. Learn more about Dr. Regan on the PracticeWise team page.
