Get Outside This Summer!

By Bree Nussbaum, lmft

With Memorial Day weekend around the corner, the start of summer is approaching quickly. The change in season can feel refreshing for some with longer daylight hours, warm weather, and often more flexible schedules. On the other hand, from some of my clients, I have heard that summer can feel draining as the beautiful days bring about pressure to “do” so much. For some, a stormy summer day can feel quite welcome. However, you are gearing up for the season ahead, I encourage you to spend time outside. 

You may have heard someone say, “Go outside and touch some grass!” It is not just a common phrase thrown around, but it holds real truth as touching grass actually produces many health benefits. In a 2024 study, researchers found that touching real grass produced a sense of comfort, relaxation, decreased anxiety levels, and lower blood pressure. Not to mention, this was just after 5 minutes! Consider taking a walk to the lakefront this summer and sitting in the grass watching the waves crash in for a quick detox from the chaos of work, family or whatever stressor you are facing. 

Additionally, a way to experience two-fold benefits is to be active outside in nature. There are so many ways to move in Chicago during the summer including walking, running, biking, swimming, paddleboarding, kayaking, golfing, yoga– and the list could go on. Consider joining an after work activity like an adult softball or volleyball league. According to a 2013 study, “green exercise” is more beneficial for mental health compared to indoor exercise or activities. 

Getting outside this summer doesn’t have to be solely exercise. Gardening is an amazing skill to practice mindfulness. Feeling the dirt on your hands, stretching and reaching to pull a weed, and feeling the sunshine on your face are all ways to distract your mind and feel present in the moment. Those who spend time outdoors gardening release dopamine which can lead to improved memory, less anxiety and feeling more joyful. City living can make this challenging, however, consider working with what you have like creating an indoor garden with houseplants, a small garden in your outdoor space or joining a community garden. 

Finally, whether summer feels energizing or draining to you, consider how spending some time outdoors might be helpful for you. Maybe that is a solo walk, or maybe you thrive working alongside new friends in a community garden and hosting a barbecue with your fresh garden produce. Whatever it is, I am sure you can find the right fit for you! 

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10838459/

 https://pmc.ncbi.nlm.nih.gov/articles/PMC3710158/

https://extension.psu.edu/programs/master-gardener/counties/adams/news/the-many-mental-health-benefits-of-gardening

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.