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.

The Benefits of Mindfulness and Movement

By Bree Nussbaum, AMFT

Our body operates on its own every day to keep our heart pumping, our blood flowing and our lungs breathing. Since the body is so autonomous in its care for us, many of us forget to return the favor and take care of our bodies. We live cut off from our bodies, not paying attention to what information our bodies share with us or what our bodies might need from us. Fostering a deeper connection with our bodies through mindfulness and movement allows us to improve emotional, mental, physical health simultaneously. 

Exploring Mindfulness 

Did you know our central nervous system can inform our body of our emotions faster than our brains can recognize these shifts in emotion? As you begin to attune yourself to your body you may notice different sensations that can give you a heads up to how you‘re feeling. Have you ever heard the expression of a hot head who is angry? Or the feeling of having butterflies in your stomach? We use these sayings casually in conversation because we can relate to our bodies responding to situations in these ways. However, these somatic symptoms are real responses to anger and anxiety. Sometimes we notice these symptoms after it is too late and our behaviors reflect our body’s dysregulated state, e.g., lashing out in anger at a family member. By paying attention to our bodies we can slow down our nervous systems and remind our bodies we are relaxed and safe therefore making a difference in our behaviors. 

Practicing mindfulness and paying attention to your body can happen in different ways:

• In the moment. Notice in your body where you are feeling any emotion: joy, sadness, anger, fear, etc. Often, the same emotion tends to show up in the same area of our individual body. 

• Intentional practice. Set aside time to engage in physical mindfulness. Whether a body scan, progressive muscle relaxation, an informal mindful walk or mindful eating, slow your body down and pay attention to what you are doing and how your body is reacting. 

Exploring Movement 

Most people understand movement and physical activity is important for the physical body. As discussed above, our brains and bodies are so connected that there are many psychological and emotional benefits to regular movement. According to the Association of Applied Sports Psychology (AASP) regular physical activity can improve mood, reduce stress and improve ability to cope with stress, improve self esteem, increase energy and confidence and decrease symptoms of depression. So, how much exercise is needed to achieve these benefits? The AASP recommends for short term benefits just 10 minutes of low intensity aerobic exercise can show benefits. For long term benefits, the AASP says 30 minutes of exercise, 3 days a week should do the trick. Remember, exercise accumulates. So, three 10 minute walks a day are equivalent to an uninterrupted 30 minute walk.  

Reminders for movement: 

• Enjoy what you do. If you love a certain type of exercise, you are more likely to do it regularly. Explore different options. Some people are runners; however, that is not the only way to exercise. Find a dance class, walk with friends or go to YouTube to find a workout that works for you. 

• Yoga is an ancient exercise that combines certain postures with breath to incorporate mindfulness into exercise. There are many different types of yoga, find the right fit for you! 

• Notice pain, tension or differences in your body during exercise. Often, we do not pay attention to our bodies during exercise and instead put all of our focus on getting through the workout. Remember to engage all senses and care for your body especially while moving it!

Overall our bodies are beautiful and amazing vessels created to house our souls. So, let’s treat them that way through mindfulness and movement. Discuss the right options for you with your therapist or primary care provider before engaging in new mindfulness or physical activities.

RESOURCE

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.