How to Help Kids Manage Summer Depression

While most school-aged children count down the days until summer break, the season can be just as disruptive and isolating as it is fun. Routines are in disarray, kids aren’t seeing their friends every day, and there’s so much time to overeat, oversleep, and overscroll. If you find your children, or even yourself, in a low mood during the summer, here are some tips for staying mentally healthy until school starts up again.

The first thing to consider would be to create a new routine or daily schedule. This can include having specific times for meals, activities, and sleep. Having a routine can keep one from overeating when bored and sleeping until the afternoon, both which can lead to an even worse mood. Maintaining the routine of eating three meals a day and having a consistent sleep and waking schedule (with 9 hours maximum of sleep) can help maintain an internal schedule until school starts up again. 

Some other things to think about in relation to this schedule could be limiting the amount of video game time or social media scrolling - both of which may further the feeling of isolation. Additionally, planning for 15 minutes of self-care each day, whether that’s doing a skincare routine, praying, exercising, taking a walk, playing with a pet, or reading, can help restore mental health. 

The second thing to consider would be to stay connected with others to combat feelings of loneliness. This can be done through spending regular time with friends and family, camping, taking on a summer job or sport. Vacations are always fun and something to look forward to, however, the “something to look forward to” could be something as simple as a day trip to the beach, heading over to a museum, or having a picnic with friends and/or family. Quality time together is priceless for your child! 

Some other helpful tips for a healthy summer include staying hydrated and cool, encouraging or modeling body-positive self-talk, and keeping an eye out for potential substance abuse. 

We hope you have a healthy summer!

Ciera Canaday, LCSW