Supporting Kids with Anxiety during Summer Break

By Jessy Weston, lmft

For many families, summer is something to look forward to – a break from school routines, time

for play, travel, and relaxation. But for kids who struggle with anxiety, summer can bring a

whole new set of stressors. The sudden shift in structure, increased social expectations, and

sensory overload of summer activities can feel overwhelming.

The good news? With some thoughtful planning, it’s absolutely possible to create a summer that

feels calm, connected, and supportive. Here are a few simple strategies to help your child feel

grounded and safe during the summer months.

1. Understand What Triggers Their Anxiety in Summer

Every child is different, but some common summer-related anxiety triggers include:

• Lack of structure or routine

• Social demands like day camps, parties, or family events

• Fear of missing out or comparison to peers

• Changes in sleep, screen time, or diet

• Sensory overload from travel, heat, or noisy environments

Pay attention to when your child seems more anxious – tracking patterns can help you anticipate

challenges and plan support accordingly.

2. Create a Gentle Routine

Kids thrive on predictability, and even a flexible routine can help them feel safe. While it doesn’t

have to match the rigidity of the school year, having a general rhythm to the day can ease a lot of

underlying anxiety.

Consider setting:

• Consistent wake-up and bedtime routines

• Regular mealtimes

• Built-in quiet time or downtime

• A visual schedule or calendar for daily activities

Involve your child in creating the routine. Having a sense of control can be empowering and

reduce anxious resistance.

3. Prepare for Transitions and Travel

New places and changing routines can be particularly tough for kids with anxiety. Whether

you’re planning a vacation or starting summer camp, help them prepare in advance.

Some helpful strategies:

•  Preview what to expect with photos, videos, or social stories

• Walk through the schedule together before the event

• Pack comfort items like favorite snacks, toys, or headphones

• Offer choices when possible to give a sense of control

The more your child knows what to expect, the safer they’ll feel.

4. Focus on Connection

What matters most is connection – your child feeling seen, heard, and supported.

Let them know:

• It’s okay to feel nervous or overwhelmed

• They can talk to you about their feelings, without judgment

• You’re in this together, and they’re not alone

A daily moment of genuine connection, whether during breakfast, bedtime, or a walk around the block, can have a lasting impact on a child’s sense of emotional safety.

Summer, Sunshine, and Mental Health

Nicole Marino, AMFT

As the days grow longer and the sun shines brighter, there’s a common expectation that we should feel lighter, happier, and more energized. Summer is often portrayed as a time of freedom, fun, and emotional ease—beaches, barbecues, and carefree vacations. For some, that’s exactly how it feels, but as a marriage and family therapist, I often meet clients who are surprised and even frustrated to find themselves struggling during the new season. This feeling can be isolating. The cultural narrative around summer and happiness can make it hard to talk about the ways mental health challenges continue during this time. I want to offer a reminder that sunshine doesn’t fix everything, and that’s okay!

The warm weather doesn’t erase grief, anxiety, or depression. In fact, for some people, the contrast between their internal world and the brightness outside can heighten feelings of loneliness or disconnection. When it seems like everyone else is “living their best life,” it’s easy to believe something is wrong with you for not feeling the same way.

This is particularly true for individuals navigating family conflict, relationship issues, or major life transitions. Summer doesn’t pause those realities. School breaks can disrupt routines that provide structure and predictability as well as increase financial stress due to the pressure to plan vacations, camps, or extra activities for kids.

While many are familiar with Seasonal Affective Disorder (SAD) in the winter, there is a lesser-known summer comparison. Some individuals experience heightened irritability, insomnia, agitation, or anxiety in response to heat and disrupted sleep patterns. For others, body image concerns may worsen with the increase in social outings, beach days, or warm-weather clothing. These seasonal stressors can take a toll, especially for those already managing chronic mental health conditions.

Here are a few things I often suggest to clients during the summer months:

1. Give yourself permission to feel what you feel. Alter your expectations for yourself and for the summer season. Your emotions are valid, even when they don’t match the season. Be compassionate with yourself and meet yourself where you’re at, no matter the season.

2. Maintain supportive routines. For those in school, when school is out and vacations begin, it’s easy for structure to vanish. Try to keep regular sleep, meals, and movement in your day to help stabilize your mood. Even when working a full-time job, the importance of maintaining a routine is present.

3. Practice gentle boundaries. If certain gatherings or expectations feel overwhelming, it’s okay to say no or set limits. Emotional self-care is so important.

4. Seek connection. Focus on meaningful interactions over idealized summer plans. A quiet at home dinner with a trusted friend can be more restorative than a packed social calendar.

5. Talk to someone. Therapy isn’t just for the “dark” times. It can also be a space to explore complex feelings that arise when things “should” feel good, but don’t. (And it is okay that they don’t! But seeking therapy can be a great outlet to process your experience).

Mental health doesn’t take the summer off. Sunshine can lift your spirits and mood—but it can’t repair old wounds, fix relational problems, or quiet intense anxiety. And it doesn’t have to. This summer, I encourage you to look beyond the surface and make room for authenticity, compassion, and care—especially for yourself. Healing doesn’t always look like a highlight reel. Sometimes it’s slow, subtle, and very much still happening in the midst of summer fun.

Prioritizing Your Mental Health During the Holidays

By Nicole marino, amft

As we enter the winter months and into the holiday season, it is so important to make sure you are checking in with yourself around your mental well-being. The holiday season can evoke a wide range of emotions for people. While some look forward to celebrations, gatherings, and festive traditions, others may feel overwhelmed, anxious, or even lonely. It’s important to recognize that mental health is just as crucial during this time as it is any other, potentially even more so. Here are some strategies to help manage your mental health during the holidays.

Acknowledge Your Feelings

It’s so important to acknowledge and sit in the emotions that come up for you during the holidays, even the more “negative” emotions. It's normal to experience a mix of joy and stress. Journaling, talking to someone you trust, or meditating can be helpful ways to process emotions and identify what’s weighing on your mind.

Set Realistic Expectations

Holidays often come with high expectations, whether it’s creating the perfect get-together, finding the ideal gifts, or maintaining traditions. Try to set realistic goals and be flexible with yourself and your situations. Remember that it’s okay for things to not be perfect (they’re not meant to be!). Simplifying your plans can lead to a more enjoyable and less stressful experience.

Prioritize Self-Care

Self-care is essential, especially during busy times. Carve out moments for yourself, whether that means enjoying a good book, going for a walk, or participating in your favorite hobby. Make a conscious effort to engage in activities that recharge your energy and bring you joy.

Reach Out for Support

If you’re feeling overwhelmed, don’t hesitate to reach out for support. Talk to friends or family (anyone you trust) about how you’re feeling or consider seeking professional help if needed. Sometimes, simply sharing your thoughts can lighten the pressure and emotional burden. Remember, you’re not alone in this experience and others can relate!

Create New Traditions

If certain traditions are a source of stress or sadness, consider creating new ones. This can be an opportunity to adapt your celebrations to better fit your current feelings and circumstances. Finding what works for you can foster a sense of new beginnings.

Limit Social Media Exposure

Social media can amplify comparison. It’s easy to get caught up in the seemingly perfect lives of others. If you find yourself feeling down after scrolling, consider taking a break from social media during the holidays. Focus instead on real-life interactions and experiences. Focus on the things going on in your life that you are grateful for.

Practice Mindfulness

Mindfulness can be a strong tool during the holidays. Taking a few moments each day to practice deep breathing, meditation, or grounding techniques can help reduce stress and increase your overall well-being. Being present in the moment allows you to appreciate the little joys that the season brings.

Give Back

Engaging in acts of kindness or giving back to the community can provide a sense of purpose and connection. Volunteering your time or resources can remind you of the positive impact you can have on others!

While this season of time can bring a lot of joy and happiness, it can also take a toll on your mental health. By using these tips and reminders, you can better navigate the season ahead and know what is going to be best for you and your emotions. Ultimately, your mental health is the priority so the holidays can look however you want them to!

Falling Into Wellness: Navigating Mental Health This Autumn

By Olivia grossklaus, AMFT

As the leaves change and the air turns chilly, fall brings a blend of beauty and challenges. While many welcome the change of season from hot summer days to cozy autumn mornings, the shift in seasons can also have a profound impact on all of our mental well-being. Understanding these dynamics and embracing healthy habits can help all us navigate this transitional period with resilience and joy. Here’s how to prioritize your mental well-being this fall.

Embrace the Change, Both Inside and Out

Fall represents a transition, in weather and in life. Embrace this change as an opportunity for growth. Reflect on what this season means for you and how you can set new intentions. This could involve starting a new hobby, focusing on personal goals, or simply adopting a more mindful approach to your daily routine.

Despite the cooler temperatures, spending time outdoors can significantly boost your mood. The beautiful fall foliage and crisp air provide a refreshing backdrop for walks, hikes, or picnics. Nature has a calming effect, and exposure to natural light can help combat feelings of sadness. Aim for at least 20-30 minutes outside each day to reap the mental health benefits.

Acknowledge Seasonal Affective Disorder (SAD)

For some, the onset of fall marks the beginning of Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. The reduced sunlight can lead to feelings of sadness, lethargy, and isolation. If you notice these symptoms, know you’re not alone. It’s crucial to seek support, whether through therapy, support groups, or connecting with loved ones who may understand your experiences, or are just there to listen.

Maintain a Routine

As summer fades, many people experience disruptions in their schedules. Establishing a consistent daily routine can provide a sense of stability and predictability. Include time for self-care, work, social activities, and relaxation. A well-structured routine helps to manage stress and keeps you grounded during seasonal transitions.

Stay Connected

As the days get shorter, it’s easy to retreat into solitude. However, staying connected with friends and loved ones is essential for mental health. Schedule regular catch-ups, whether in person or virtually, and engage in group activities. Sharing experiences and feelings with others can provide comfort and support, making the transition into fall much easier. It is also important to stay connected with yourself and your needs during this transition. Journaling or scheduling in some quiet time throughout the day is a great way to do this.

Practice Mindfulness and Gratitude

The fall season invites us to slow down and reflect. Incorporate mindfulness practices into your routine, such as meditation, journaling, body scans, or yoga. These activities can help ground you in the present moment and reduce anxiety. Additionally, cultivate gratitude by taking time each day to acknowledge the things you appreciate, from the beauty of the changing leaves to the warmth of your favorite sweater.

Prepare for Winter

As fall progresses, it’s wise to prepare for the winter months ahead. Consider strategies to boost your mood during the darker days, such as investing in a light therapy box, planning winter activities, or scheduling regular check-ins with a therapist. Having a plan in place can provide reassurance and help you feel more in control.

While the fall season can present challenges to mental health, it also offers a chance for renewal and reflection. By acknowledging your feelings, prioritizing self-care, and staying connected with others and yourself, you can navigate this transition with grace. Embrace the beauty of the season, and remember that it is always okay to seek help if and when you need it.