Summer Self-Care Strategies:
Tips from Dr. Megan Beardmore, PhD
Summer can be a beautiful break but it also brings big shifts in routine that can feel overwhelming for some children. To help support regulation, connection, and joy during these months, try incorporating these strategies:
Balance downtime and structure: While kids need plenty of rest and relaxation, too much unstructured time can lead to boredom or anxiety. Establishing a flexible daily rhythm with a mix of quiet time and planned activities can provide comforting predictability without feeling rigid.
Pack sensory supports: Summer activities often introduce new sensory experiences, whether it’s swimming, outdoor concerts, or trips to the park. Prepare by bringing along sensory tools such as a dry change of clothes, noise-cancelling headphones, or layers to manage temperature changes. Anticipating sensory needs helps prevent overwhelm and keeps kids comfortable.
Support social connections: Summer can interrupt regular social routines, making it harder for some kids to stay connected with peers. Offering gentle guidance to set up playdates, group activities, or virtual hangouts can maintain important friendships and build social skills in a relaxed, low-pressure way.
Move, play, and soak up sunshine: Physical activity and time spent outdoors benefit both body and mind. Activities like hiking, biking, swimming, or simply playing in the yard help children expend energy, boost mood, and regulate the nervous system through natural light and movement.
Build in emotional regulation: Summer fun can sometimes bring heightened emotions. Creating playful, sensory-rich moments, such as blowing bubbles, playing with water, or swinging, can serve as calming tools that help children identify and manage their feelings while engaging their senses.
