Supporting Your Child’s Mental Health During Summer Break (Without Burning Out Yourself)

Summer break is often thought of as a time for kids to unwind, relax, and enjoy a slower pace. But for many families, the long break from school routines can bring new challenges—especially when it comes to mental health. Without the structure of school, some children may experience increased anxiety, loneliness, or difficulty staying engaged. For parents, managing kids at home while juggling work, household responsibilities, or simply trying to recharge can feel overwhelming.

Here are some practical, manageable steps you can take to support your child’s emotional well-being while also caring for your own mental health.

1. Create a Light, Flexible Routine

While kids enjoy the freedom of summer, a complete lack of structure can leave them feeling unanchored. Setting up a light, flexible routine helps provide a sense of stability and predictability.

What this looks like:

• Set regular wake-up and bedtimes (with some flexibility for sleep-ins).

• Schedule basic daily activities—breakfast, outdoor play, downtime, and meals.

• Allow time for creativity, reading, and chores.

Mental health benefit: Structure reduces anxiety and gives kids a sense of control. Even a loose routine helps create balance.

2. Prioritize Connection Over Perfection

Summer is an ideal time to deepen your bond with your children. Kids may not remember every activity, but they will remember how you made them feel. Let go of trying to make every moment “Instagram-perfect.”

Try this:

• Have short but meaningful one-on-one time—like a daily walk or a shared lunch.

• Ask open-ended questions: “What’s been the best part of your day?”

• Make room for silly moments—dancing, jokes, or impromptu games.

Mental health benefit: Strong, warm relationships are the most protective factor in a child’s life.

3. Offer Choices and Encourage Independence

Giving children a sense of agency over their time helps build confidence and motivation.

Let them:

• Choose their daily activities from a list.

• Help plan a family outing.

• Decide how to tackle their summer reading or projects.

Mental health benefit: Autonomy supports self-esteem and reduces resistance. When kids feel heard, they’re more cooperative and self-assured.

4. Watch for Signs of Emotional Struggles

Some kids struggle more during breaks. Without school staff or friends around, it’s easier for signs of distress to go unnoticed. Keep an eye on:

• Withdrawal from activities they used to enjoy

• Irritability or excessive mood swings

• Changes in eating or sleeping patterns

• Constant boredom or restlessness

• Physical complaints like headaches or stomachaches without a medical cause

If you’re concerned, don’t wait—reach out to a pediatrician, counselor, or therapist.

5. Promote Mindfulness and Relaxation

Summer is the perfect time to teach calming techniques. These are skills kids can carry through life.

Ideas to try together:

• Deep breathing or guided imagery (plenty of apps and YouTube videos available)

• Yoga or stretching

• Journaling

• Spending time in nature—just observing the sights and sounds

Mental health benefit: Mindfulness improves emotional regulation, focus, and reduces anxiety in both kids and adults.

6. Limit Screen Time Mindfully

It’s tempting to let kids turn to screens to fill their time, and some of that is okay! But too much screen time can lead to irritability, sleep disturbances, and disconnection.

Set clear, realistic limits:

• Use tech breaks as rewards or transitions.

• Encourage offline hobbies like drawing, building, music, or sports.

• Designate screen-free zones or times (like during meals or an hour before bed).

Mental health benefit: Balanced screen time allows space for emotional, social, and physical development.

7. Keep Kids Socially Engaged

Social isolation can creep in over the summer. Without the daily interactions of school, some children—especially introverts—may begin to feel lonely.

Ways to stay connected:

• Arrange low-pressure meetups or playdates.

• Look into summer camps or local programs.

• Encourage them to write letters, call, or video chat with friends or family.

Mental health benefit: Social relationships build resilience and emotional support systems for kids.

Don’t Forget Yourself: Parental Self-Care Is Crucial

Supporting your child’s mental health is important—but you can’t pour from an empty cup. Summer break can be a stressful time for parents too. Here are ways to stay balanced:

1. Set Realistic Expectations

You don’t need to be your child’s full-time entertainer, chef, and activity director. It’s okay to say, “I need a break right now,” or “Let’s figure this out together.”

Remind yourself:

• Boredom can be a spark for creativity.

• Not every day needs to be productive to be meaningful.

• Good enough is enough.

  
  

2. Schedule Solo Time—Even 10 Minutes Counts

Claim a small part of the day just for yourself. Wake up 15 minutes earlier. Take a walk alone. Listen to music while making dinner.

Use the time to:

• Meditate or pray

• Journal

• Stretch or exercise

• Read something just for fun

  
  

3. Connect With Other Parents

You’re not alone in feeling overwhelmed. Talk with other parents honestly about how you’re doing. Share wins and challenges. You might even swap child care for a few hours to get some solo time.

Try this:

• Join a local parent group or online community.

• Set up a weekly coffee or park meet-up.

• Ask for help when you need it—no shame, no guilt.

  
  

4. Simplify Meals and Housework

Don’t try to cook from scratch every day or keep the house spotless. Kids can (and should) pitch in.

Shortcuts that help:

• Plan easy meals with leftovers in mind.

• Make a rotating list of chores for everyone.

• Let go of the small stuff—it’s okay if the laundry waits.

  
  

5. Reach Out for Help When Needed

Just like kids, parents can feel stressed, anxious, or burned out. If you’re feeling persistently overwhelmed, tired, or down, talk to a therapist, coach, or trusted friend. Asking for support is a sign of strength, not failure.

Final Thoughts

Summer break doesn’t have to be a mental health minefield. With some planning, flexibility, and kindness—to your kids and yourself—you can create a season that’s not only enjoyable but emotionally nourishing. Keep in mind: You don’t have to be perfect. Just being present, intentional, and willing to adjust goes a long way in helping your children—and yourself—thrive.

Take care of them by taking care of you, too. That’s the most powerful message you can send your children: that mental health matters, for everyone. Contact us today so that we can support you in your parenting journey!