The Hidden Challenges
While summer offers a welcome break from academic stress, it can also disrupt the routines that help children feel secure. Some common mental health challenges children and young people may face during the holidays include:
- Loss of structure: Without a daily schedule, children may feel aimless or restless.
- Social isolation: Time away from classmates can lead to loneliness.
- Increased screen time: Excessive use of devices can affect mood, sleep and self-esteem.
- Family stress: Financial pressures, lack of childcare or strained relationships can impact a child’s emotional environment.
The Opportunity for Growth
On the flip side, summer also presents a unique opportunity to nurture resilience, creativity and emotional intelligence. With the right support, children and young people can use this time to recharge, explore new interests and strengthen family bonds.
Strategies for Supporting Mental Health
Establish a Flexible Routine
Children thrive on predictability. While summer doesn’t need to be rigid, a loose daily structure can provide comfort and reduce anxiety. Some of the following could help maintain a routine during the the summer break.
- Regular wake-up and bedtimes
- Scheduled meals and snacks
- Time for play, learning and rest
- Chores or responsibilities
A visual picture calendar can help younger children understand what to expect each day.
Prioritise Physical Activity
Movement is essential for mental well-being. Physical activity releases endorphins, reduces stress and improves sleep. You could implement some of the following activities into their daily routine.
- Outdoor games and sports.
- Trampolining (good for regulation).
- Family walks in the countryside.
- Bike rides.
- Dance parties at home.
- Swimming.
Even 30 minutes a day can make a big difference.
Encourage Social Interaction
Social connection is a key protective factor for mental health. Help your child stay connected by:
- Organising playdates or group outings.
- Enrolling in summer camps or clubs.
- Scheduling video calls with friends or relatives.
- Participating in community events or volunteering.
For children who are shy, introverted or on the autistic spectrum, smaller or one-on-one interactions may feel more comfortable.
Balance Screen Time with Offline Activities
While screens can offer entertainment and learning, too much can lead to irritability, sleep disruption, addiction and reduced attention span. Set healthy boundaries:
- Designate screen-free times. (e.g., during meals, before bed)
- Encourage creative offline activities like drawing, building or reading.
- Use parental controls or timers if needed.
Modelling balanced screen use as a parent also sets a powerful example.
Create Opportunities for trying new tasks.
Children feel empowered when they contribute and achieve. Give them age-appropriate responsibilities or projects:
- Helping with cooking – teach them how to make and decorate a cake.
- Get them out in the garden – planting, weeding, watering.
- Organising their room or toys.
- Learning a new skill or hobby.
Celebrate their efforts and progress, not just outcomes.
Encourage Emotional Expression
Make it safe for your child to talk about their feelings. Use open-ended questions and active listening:
- “What was something fun or tricky about today?”
- “Is there anything you’re worried about right now?”
- “How can I help you feel better?”
You can also use creative tools like emotion charts, storytelling or drawing to help younger children express themselves.
Be Mindful of Warning Signs
While ups and downs are normal, persistent changes in behaviour may signal a deeper issue. Watch for:
- Withdrawal from activities or people
- Changes in appetite or sleep
- Frequent mood swings or irritability
- Physical complaints without a clear cause
If you’re concerned, don’t hesitate to seek support from a GP, school counsellor or mental health profession.
Ideas to Boost Well-being and Connection
Here are some simple, joyful activities that support mental health:
- Gratitude Jar: Each day, write something you’re thankful for and add it to a jar.
- Mindfulness Walks: Take a walk and notice five things you can see, hear and feel.
- Family Story Time: Read books together and talk about the characters’ emotions.
- Creative Time: Set up a craft station or writing corner.
- Kindness Challenges: Encourage acts of kindness, like writing a thank-you note or helping a neighbour.
Supporting Parents and Caregivers
Caring for your child’s mental health starts with caring for your own. The summer holidays can be demanding and are long, so remember to:
- Take breaks when you can.
- Connect with other parents or support networks.
- Set realistic expectations.
- Practice self-compassion.
Your well-being directly influences your child’s emotional environment.
Final Thoughts
The summer holidays are more than just a break from school—they’re a chance to build emotional resilience, deepen family bonds and create lasting memories. By being intentional about your child’s mental health, you can help them feel secure, supported and joyful throughout the summer and beyond. Remember childhood is fleeting so enjoy!
