Ah, ‘tis the season! College finals are wrapping up, AP exams are in full swing, and year books are being distributed, fresh off the printer. Around us, flowers are blooming, the sun is finally shining, and hoodies and jeans are being swapped out with shorts and boat shoes. That can only mean one thing- We’re about to hit that time of the year again…summer break!
For many, finishing another school year and heading into summer break is the best time of the year. The last day of school seems like it can’t come soon enough! For others, it can be bittersweet as a chapter closes and we embark on our next challenge. And still for some, it can be downright upsetting to leave the comfortable routine that’s been set over the last nine months and say goodbye to the consistency of seeing classmates and teachers every day.
Wherever you fall on this spectrum, whether you’ve been day-dreaming of lounging by the pool or courageously mustering a smile when summer break is mentioned, masking your true feelings of dread, there are a few helpful strategies to keep in mind to help make summer break as enjoyable as possible and protect your mental health in the process.
Here are five tips for a successful summer break!
Summer Break Tip 1: Routine, Routine, Routine!
Let’s be honest, one of the best parts of being off from school is being able to put away that pesky 6am alarm clock, but routine does have its advantages. School is highly structured and so most days are fairly predictable. From what time to wake up, to what classes you’ll have, who you’ll see, and what activities or homework you’ll have after school, each step of the day from sunrise to sunset is planned in advance.
While there are downsides to being restricted by the confines of a routine, there’s a lot of comfort in that structure, as well. Structure and routine help us stay anchored and on task, provide predictability, reduce anxiety, and promote organization. We lose a big part of that structure when vacation comes around, which can have an adverse effect.
Though it can be tempting to fly by the seat of your pants and revel in relaxation, it can also be problematic to sleep until noon every day, miss breakfast and other meals, and to move listlessly through the day without any anchoring activity.
This summer, do your best to balance freedom and relaxation by creating a routine for yourself, such as waking up and going to bed and set times or setting weekly to-do lists to keep yourself on track.
Summer Break Tip 2: Take a Social Risk
From elementary school to college, being at school often provides us the best opportunity to have built-in social opportunities. Seeing your friends, classmates, and teachers every day can help stave off feelings of loneliness and isolation as well as foster feelings of belonging. Summer break can be challenging because we lose those daily interactions and oftentimes close friends may be away at camp or vacation.
I often have clients who tell me that there’s someone they wish they could be hanging out with but who struggle to reach out and make it happen. The number one reason I hear? “We don’t normally hang out and I don’t want to seem weird” (“what if they say no?” is a close second).
These are anxious thoughts that tend to sway us away from taking a social risk and fail to take into account the most likely or realistic outcome of initiating plans. Social connection is such an important part of our being and our anxious thoughts deter us from pursuing that connection.
So this summer, take a risk by sending that text you’ve been sitting on and seeing if your friend is available to get together. I often encourage clients to imagine how they’d feel if someone reached out to them to hang out (usually pretty great!) and point out how we don’t give ourselves the same credit when we imagine reaching out to someone else. In fact, they’ll likely be happy you did!
Summer Break Tip 3: Don’t Let Procrastination Bite You in the … (you know where!)
One of my favorite radio hosts once described June as the “Friday of Summer,” July as the “Saturday of Summer,” and August as the “Sunday of Summer.” I love this perspective and find it to be so reflective of the vibes of each of these summer months.
This summer, let’s commit to not letting August turn into one big case of the “Sunday scaries.” Even without being in class, we still have a lot of commitments over the summer! Summer reading, AP homework, annual doctors visits, strength and conditioning practice, you name it. We’re all prone to putting things off to the last minute, especially when it seems like we have all the time in the world to do them.
What we don’t want, however, is to hit mid-August and realize that the next few weeks are gonna stink as we play catch-up on what we could have worked on back in June. Do your future self a favor and start putting a dent into those summer assignments and commitments early so that you’re still able to feel light and airy come August.
Summer Break Tip 4: Try Something New!
Long explanation not required! Summer is a great time to try new things such as new camps, activities, or art projects and to take up new hobbies or learn new skills.
One way that I like to encourage clients to do this is by looking up what’s offered by Montgomery County Recreation, which offers many classes, activities, and events throughout the summer. This is a great way to get out of your comfort zone, meet new people, and hopefully find your next passion!
Summer Break Tip 5: Get Plenty of Vitamin D!
I love staying inside and playing video games as much as the next guy, but it’s important to get some sunlight! Exposure to sunlight is proven to be good for both mental and physical health. Avoid the tendency to spend all day inside and make sure to go out for a walk, sit outside, and get fresh air. Your brain will thank you!
We often think of summer break as the highlight of the year and in many cases, that’s exactly the case. But it can also be a challenging time for those who struggle without routine or connection or who are prone to procrastination and avoidance. Considering these 5 tips will help you maximize your R&R this summer and help you recharge your batteries for whatever comes next.
Lastly, don’t forget, even when school is out, there are supports you can reach out to if you’re feeling down or having a hard time. Please reach out if you need it, we’d be happy to help!
About the Author
Alex Bleiweis, LCSW-C is a licensed social worker and Therapist at Montgomery County Counseling Center in Rockville, MD. He earned his Masters of Social Work degree from the University of Maryland School of Social Work in 2021, where he was named student of the Year. He training is rooted in Cognitive Behavioral Therapy (CBT).
Among his many strengths, Alex specializes in treating young adults and professionals, career concerns, and process addictions such as gambling problems and technology addictions.
