Summer break with kids can be both joyful and exhausting. For many parents, this school-free season brings more togetherness — but also more chaos, fewer breaks, and a constant need to pivot. If you're feeling overwhelmed or stretched thin, you’re not alone. This transition affects your mental health, and that matters.
As a therapist (and a parent myself), I understand how summer can amplify the emotional load. Without the daily rhythm of school, many parents may become full-time entertainers, referees, snack distributors, and emotional anchors — all at once. If you're struggling, it doesn’t mean you're doing something wrong. It simply means you’re doing a lot. (Say it one more time for the folks in the back!)
Here’s a heartfelt guide to surviving summer break with your sanity intact — and with your heart cared for, too.
1. Proactively Create a Summer Mental Health Plan
Start by choosing a few small, steadying practices. These are your anchors — quiet pockets of time that remind you you’re still a person, not just a parent.
This could be:
- 10 minutes of quiet with coffee in the morning
- A walk alone after dinner
- One hour a week that is just yours
You don’t need a perfect schedule — you just need something that’s yours, and isn’t movable.
2. Embrace Micro-Self-Care Moments
Don’t wait for a full day off. Instead, notice the in-between moments where you can breathe.
Think:
- A few deep breaths while the kids are watching a show
- Listening to your favorite music while folding laundry
- Sitting in your car for five quiet minutes before walking inside
These aren’t indulgences — they’re care rituals that keep you going.
3. Lower the Bar, Lovingly and with Confidence
Try to let go of the guilt, or at least hold it with compassion. Frozen waffles, a little more screen time than usual, and a less-than-tidy house, staycations are not parenting failures — they are acts of letting go and being realistic in the transition.
If your child starts to feel left out or disappointed — “Everyone else is going to Disney!” — it’s okay to feel that tug yourself. Be gentle with your own emotions first. Then try responding with honesty and warmth: “It’s okay to wish for that — and it’s also okay to find our own kind of fun.” You can even invite your child into the process: “What’s one special thing we could plan together this week in the city that feels fun for us?” Collaborating helps kids feel seen, and it helps you stay grounded in what’s realistic and meaningful for your family.
Repeat after me: “It’s okay to not do it all. It’s okay for my kids to feel disappointed. We can work through it together.”
You’re nurturing, showing up, and adapting — that’s enough. Presence is always more important than perfection.
4. Stay Connected
Summer can feel isolating. Make space to connect with other grown-ups in ways that feel doable.
Try to:
- Send a voice memo to a friend
- Text someone when you’re having a tough moment
- Meet for a walk or coffee when you can
If you're working, carve out time for light chats with coworkers. If you're home with kids, a short call with another parent can be grounding. A little adult connection goes a long way.
5. Ask for Help — and Receive It
This one’s big. It’s okay to need help. Whether it’s your partner taking over bedtime, a neighbor watching the kids for an hour, or booking that therapy session — say yes to support. Support can also look like grocery pick-up, using paper plates, asking your extroverted friend to let your kids tag-along to a movie with their kids. Get creative with what help looks like and try to embrace and normalize asking for what you need.
A point worth noting: Working parents might need clearer work-life boundaries. Stay-at-home parents may need permission to step away and recharge. You are not expected to do this all alone, even if this can feel like a lonely season.
A Gentle Reminder
Taking care of your mental health during summer isn’t selfish — it’s essential. You matter just as much as your children do. Whether it’s a few minutes of quiet, a supportive conversation, or professional support, your well-being deserves time, space, and care.
If you're ready to explore what healing could look like in your relationship, therapy can be one way to help you find your footing.I offer in-person and virtual sessions for individuals and couples ready to do the work of emotional repair and reconnection.
👉 [Click here to learn more about working together. To schedule click "Request Appointment"]
💌 Or subscribe our mailing list below to receive our latest blogs on individual and relational growth.