De-stress this summer

Summer is often a time of excitement and adventure but it can also create different stressors for your family. Here are some de-stressing tips for this summer to help everyone unwind, reconnect, and enjoy the season together. 

• Try to create a relaxed daily rhythm. Don’t over-schedule your days and be sure to leave room for downtime. Aim for a loose structure: Breakfast, outdoor time before it gets too hot, quiet rest, and evening fun! Let the kids help plan the week which can help give them a sense of control.

• Schedule Screen-Free Time. Designate tech-free hours for reading, drawing/coloring, board games, or outdoor play. Use this time to model mindfulness – deep breathing, stretching, or journaling. Protect your family bonding time at dinner by designating it a tech-free time too. 

• Get outside every day. Nature is a proven stress reliever. Try evening walks, backyard picnics, or day trips to the park or hiking trail. Something as simple as watching the sunset each evening can be a relaxing family activity to unwind. Our family loves to stroll the Will Rogers Gardens to see the wildlife, flowers, and fairy homes throughout the park. 

• Take “mini getaways.” You don’t need a big vacation to make memories. Try a day at a local lake, plan a weekend camping trip, or have a “staycation” with a themed day (Hawaiian, spa, movie marathon). Relive old family vacations by recreating it at home.  

• Make sure to prioritize sleep. Summer fun can lead to late nights so aim to keep a consistent sleep routine. Use blackout curtains if it stays light late, and wind down with calming activities. Try to not let kids sleep in too late in the morning as it can negatively impact their sleep cycle.

• Carve out one-on-one time with each child each week. Even 15 minutes of solo time with your child (or partner) can reduce stress and strengthen bonds. Let your child choose what you do for your special time. Find a project you can work on together. Put ideas into a jar and choose one each week to do with each other. 

• Eat nourishing, seasonal foods which can improve mood and reduce stress. Have kids help unload the groceries so they know what snacks are in the pantry. Keep meals simple by researching 30-minute meal ideas, one pan meals, crockpot meals, etc. Involve kids in prepping healthy meals such as getting out the ingredients for a recipe, washing/chopping the food, mixing the seasonings, etc. Try farmers market visits to turn grocery shopping into an outing. 

• Don’t forget to stay hydrated this summer. It’s easy to get dehydrated in the heat when you and your family are doing fun outdoor activities. Hydration is important for overall well-being, helping with mood regulation and cognitive function. Water breaks can help remind everyone to hydrate and choosing foods/snacks with high water content can be an easy way to replenish fluids. 

• Lower your expectations. It’s okay if not every day is magical. Know your limits and your kids’ tolerance levels for activities so that you can plan accordingly and not get overwhelmed. Focus on connection, not perfection. And remember, summer it just a season and soon the crisp fall air will be here!

Courtney Reasoner, LPC is a Licensed Practical Counselor and a clinical member at Transforming Life Counseling Center.