Staying Mentally Healthy When School is Out: Tips for Parents and Kids
by Julianna Kaiafas, CFC Behavioral Health Intern
The moment the school year ends, most families breathe a huge sigh of relief. No more struggles of trying to wake up early, pack lunches, figure out how the kids are getting to school, or the burden of homework. While summer break brings relaxation and fun for many, it can also present certain challenges and obstacles. Without school, there is a loss of a structured routine, less time with friends, and boredom can also set in. Now, we will explore some strategies to manage and enhance your mental well-being during the summer.
1. Have a Routine
During the summer time, having a routine is incredibly important. Maintaining a schedule provides structure, a sense of purpose, and can significantly reduce anxiety. Having a daily routine with set times can provide predictability, which in turn can reduce stress and improve one’s mood. For example, having set times for wake-up, meals, and bedtimes can lead to very positive outcomes in a child’s physical and mental well-being. It is also important to have designated quiet times and active play. A good balance between rest and activity is key for mental well-being.
2. Stay Physically Active
Staying physically active during the summer is essential for both your physical and mental well-being. There are several activities a child can engage in, both indoors and outdoors. There are indoor active games that your child can participate in, including hide and seek, freeze dance, yoga, Twister, and many more. Outdoor activities can include tag, capture the flag, soccer, biking, nature walks, and more. Overall, staying physically active can help children manage stress, boost their moods, and improve sleep.
3. Manage Screen Time and Social Interactions
During the summer, children are likely to spend more time on their devices than they would during the school year. Often, this can lead to feelings of loneliness or a sense of comparison to the lives of others. Too much screen time can take a toll on your mental health; however, if balanced correctly, it is not all that bad. For example, parents could use screens for bonding by playing a video game together or watching a movie as a family. Additionally, parents can manage screen time by setting limits and encouraging their children to engage in other activities, such as reading, playing outside, or pursuing other hobbies.
4. Volunteer or Give Back
A way to increase kids’ sense of purpose and engagement is by exploring age-appropriate opportunities to help others. Some of these may include picking up trash, helping neighbors or other community members with their needs, or donating toys or clothes. Even just small acts of kindness can make all the difference. Ultimately, serving others can improve one’s mood and help build empathy.
5. Check in with Yourself as a Parent
As a parent, it is essential to make sure you are taking time for your mental health. There are several ways to do this, including staying connected with friends, family, and support groups; seeking extra help if you feel overwhelmed; or simply taking a few quiet minutes during the day. Kids often take their cues from their parents, so you must take some time to focus on yourself. Recognizing and taking care of your needs is not selfish; it’s essential.
Final Thoughts
Summer break is a time of relaxation, fun, and growth. But summer is also a time that can come with emotional stress and other mental health struggles. Ultimately, by prioritizing mental well-being, families can make the most of this time and enter the upcoming school year better than ever. The summer season should be a time of happiness, well-being, and connections for both parents and children.