For many children and teens, summer break means a break from the pressure of academics, early mornings, and the rigid structure of the school year. But for others, especially those who struggle with anxiety—the sudden shift to unstructured time can be unsettling.
Without the consistent rhythm of a daily schedule, the freedom of summer can start to feel more like uncertainty than relaxation. At APG Health, serving Orlando, we work with parents and caregivers to help young people manage seasonal transitions with tools that support emotional wellness.
Why Anxiety Can Spike During Summer Break
It might seem counterintuitive, but the absence of school can sometimes cause young people to feel anxious. Here’s why:
- Loss of structure: Many children and teens thrive on predictable routines. The school year provides a built-in framework for time, goals, and tasks.
- Reduced social interaction: Without daily contact with peers, some kids feel isolated, especially if they already experience social anxiety.
- Increased screen time: More time spent on social media can lead to comparison, overstimulation, and mood dips.
- Unclear expectations: Without academic benchmarks, kids may feel aimless, which can lead to increased worry and irritability.
If your child or teen seems more anxious during summer break, they're not alone—and there are steps you can take to support them.
Tips for Managing Anxiety Over the Summer
Helping kids feel grounded and confident during the summer doesn't mean recreating the school day. It means establishing healthy rhythms that balance rest, play, and growth.
1. Create a Flexible Routine
A daily schedule that includes meals, chores, and fun activities can help restore a sense of normalcy. Keep it light—the goal isn’t to pack every minute but to give the day shape.
Include consistent sleep and wake times, quiet hours, and designated times for physical activity, screen use, and outdoor play.
2. Encourage Physical Movement
Physical activity is one of the most effective tools for reducing anxiety. It helps regulate mood, burns off excess energy, and builds body confidence.
Consider:
- Bike rides or walks
- Community sports or swim lessons
- Dance parties in the living room
- Family hikes or outdoor games
Even small bursts of movement throughout the day can help manage stress and reduce anxieties.
3. Limit Unstructured Screen Time
While screens can offer distraction and connection, too much screen time can increase anxiety, especially when it's tied to social media.
Work with your child to set boundaries around tech use. This might include tech-free meal times, daily limits, or encouraging content that promotes creativity and calm.
4. Support Social Interaction
Lack of connection can lead to loneliness, especially for kids who need help staying socially connected. Plan regular meetups with friends, cousins, or neighbors.
For those with social anxiety, start small. Virtual hangouts, structured activities, or inviting one friend over at a time can help build comfort.
5. Stay Connected Emotionally
Use summer as an opportunity to check in emotionally. Create safe spaces for your child to talk about their feelings.
Ask open-ended questions:
- "What’s something you enjoyed today?"
- "Was there a moment you felt worried or unsure?"
- "What can we do tomorrow that might help you feel more relaxed?"
Sometimes, simply knowing someone is listening can ease anxiety.
6. Model Calm and Reassurance
Kids take emotional cues from the adults around them. When parents and caregivers model calm problem-solving, healthy boundaries, and flexible thinking, kids learn to do the same.
If you're feeling overwhelmed, take time for your own mental health, too. The more regulated you feel, the more support you can offer.
When to Seek Help
If anxiety persists or worsens, don’t wait until school resumes to get support. Therapy can offer kids and teens a space to develop coping strategies, process fears, and build resilience.
At APG Health, we offer tailored care for children and adolescents, including evidence-based approaches to anxiety and other mental health concerns. Whether your child needs help adjusting to summer or managing ongoing challenges, our team in Orlando, Ocoee, and Winter Park is here to help.
Final Thoughts
Summer break should feel refreshing—not overwhelming. With a few simple supports in place, your child can learn to enjoy the freedom of the season while feeling secure, confident, and connected.
Ready to support your child’s mental health this summer? Reach out to APG Health to schedule an appointment in Downtown Orlando. We're here to help your family thrive, no matter the season.