Summer Reset: How to Support Your Child’s Mental Health During the Break

Most kids (and teachers!) count down the days until summer begins. The promise of slower mornings, fewer obligations, and a break from school-year structure often feels like the light at the end of the tunnel.

For families in high-achieving areas like Northern Virginia, summer can offer a much-needed pause—time to catch up on sleep, enjoy outdoor activities and travel, and just breathe. But while this break can be restorative, it's important not to lose all structure. For kids especially, predictable routines are a foundation of emotional safety and regulation.

If you're looking for ways to support your child's mental health year-round, visit our therapy services page to learn more about how we can help.

Why Structure Still Matters

Structure signals safety to children. From infancy, our nervous systems begin to associate predictability with feeling secure. As children grow, that need for a basic rhythm to the day doesn’t go away. During the pandemic, we saw how children who maintained a schedule coped better.

For example, "Chase" (not his real name), a 10th grader at the time, created a daily routine to help manage his anxiety. He worked out at the same time each day, stuck to a homework schedule, and made time for socially distanced hikes with friends. These daily habits helped him stay grounded during an uncertain time. His story illustrates how even teens benefit from self-imposed structure and a sense of purpose.

Summer is now well underway, but it's not too late to press reset. There are still 6-8 weeks left to introduce healthy habits that can support your child’s emotional and physical well-being. I often say that the top "anti-depressants" and "anti-anxiety" tools are: sleep, exercise, unplugging, and volunteer work. Here's how to make the most of those (note: “unplugging” from their phones and other screens will naturally happen when more opportunities to connect, contribute and stay active are built into their days).

Sleep

Try to maintain healthy sleep hygiene over the summer. Teens especially may be tempted to stay up late gaming or scrolling and sleep into the afternoon—what I call the "teen time zone."

Sleep plays a crucial role in development, learning, and emotional regulation. During sleep, the brain consolidates memories and supports mood stability and immune function. Irregular or inadequate sleep can lead to mood swings, anxiety, attention problems, and even long-term health issues.

If your child is struggling with sleep or emotional regulation, our child and adolescent therapy services offer tailored support to help them thrive.

Tips for Healthy Sleep Habits:

• Target bedtime: Aim for sleep between 10:00 p.m. and midnight

• Wake window: Encourage waking between 7:00–9:00 a.m.

• Limit screens: Reduce blue light exposure 1–2 hours before bed

• Stay consistent: Even on weekends, regular sleep/wake times improve mood and focus

Exercise

Regular physical activity offers powerful benefits for both mental and physical health. Exercise boosts mood-enhancing chemicals like serotonin and endorphins, and even a single session can improve focus and mood for hours.

If your child isn't enrolled in an active summer camp or sports league, they may need extra encouragement to move. This can be especially challenging for kids who prefer screen time or struggle with motivation.

Ideas to Get Moving:

• Encourage your child to walk the dog daily (bonus if you go with them!)

• Check out local gyms, rec centers, yoga or pilates studios offering youth memberships

• Sign up for a family-friendly 5K, charity walk, or fitness challenge

• Look into Positive Tracks, a platform that helps kids organize charity athletic events

Looking to establish healthier routines at home? Our parent coaching services can support you in building habits that stick.

Volunteer Work

Whether through a part-time job or unpaid volunteering, work during the summer helps teens build responsibility, independence, and a sense of purpose.

Paid roles like lifeguarding, babysitting, or retail teach punctuality and accountability. But volunteer work also carries huge emotional benefits. It boosts self-worth, fosters empathy, and even decreases rates of depression and anxiety. Helping others activates the brain’s reward system and gives teens a sense of meaning.

Places to Look for Opportunities:

• Loudoun Cares and Fairfax County Volunteer

• Local animal shelters, churches, libraries, or food banks

• Offer to help elderly neighbors with yardwork or tech

Final Thoughts

As you consider how to make the most of the rest of this summer, involve your child in brainstorming ways to bring some structure, movement, and purpose into their days. Even small changes can make a big difference. And if you need help getting started, don’t hesitate to reach out to your Think Happy Live Healthy therapist —we’re here to support you and your family every step of the way.

Want more seasonal tips?

Check out our blog on how to beat summer boredom.

Author:

Susanne Navas, MEd,

Resident in Counseling

Think Happy Live Healthy