5 Summertime Well-being Tips for Kids and Teens
School is out and most kids are on cloud nine. Between school, sports and other activities, the time between September and June can be overwhelming. Summer is here!! Now is the time to slow down a bit, enjoy the weather, enjoy one another, and take some time off.
Summer is also a good time to keep in mind some simple skills to improve kid and teen well being before the school kicks in gear again. Here are 5 tips to maintain positive mental health in kids/teens this summer:
Engage in a variety of activities. Variety is the spice of life! It stimulates brain activity, creates a well-rounded individual, and encourages social and emotional development. If a child engages in a variety of activities on a regular basis, they have more of an opportunity to develop a wider range of interests. Having a wide range of interests is something that can make finding and keeping friends easier. It also is a great way to cure boredom. Since most of us are creatures of habit, here are some ways to think about increasing variety in activities by choosing from different categories:
Mind Stimulating Activities: reading, math, mind exercises, trivia games, crossword puzzles, geography games, science experiments)
Physical Activities: exercise, sports, bike riding, skateboarding, walking, hiking, swimming
Creative: arts and crafts, imaginative play, dancing, acting, music, singing
Relaxing and Reflective Activities: time spent in nature, spiritual/ faith based experiences (ex. meditation or prayer), talking with others, goal setting and planning, visiting a museum, etc.
Promote balance Creating a balance between school, leisure activities, organized activities, family, friends, chores, and all the other areas of life can be challenging for a child and you as their parent. One of the biggest challenges parents have is helping their child engage in other activities besides their preferred activity. Video games and social media seem to be the most common preferred activities and the biggest source of conflict and disagreement within the home. Balance helps us maintain good mental health as well as physical health. Teaching this skill early and modeling it consistently are two important ways to get kids to make it a part of their routine. Have children change activities at least every 2-3 hours; alternate between sedentary activity and movement activities. Also, alternate between solitary activities and those that involve engagement with other people. If this is new for your family the push for balance may come with some push back from your child- consistency with the expectation and demonstrating balance through your behaviors (unplugging) will decrease the frustration over time.
Maintain a healthy sleep schedule Establishing routines is important for your kid and teen’s well being. We are innately programmed to function better when we have healthy routines. So, just because your kids and teens CAN sleep in and stay up late because they don’t have to get up early for school or other obligations doesn’t mean they SHOULD. Keeping a regular sleep schedule and maintaining good sleep hygiene will contribute to a more even mood pattern and lower the likelihood of tantrums/outbursts/meltdowns/ rudeness, as well as make the transition to a new school year easier.
Learn a relaxation strategy. Maybe this can be a family imposed skill. Learning to relax benefits everyone. Deep breathing is a healthy way to reduce stress and anxiety. Begin by breathing in through your nose and out through your mouth. Breathe from your diaphragm. Count to 4 slowly as you breathe in. Count to 6 as you breathe out. Do at least 10 breaths each time you practice. Even my 2 year old knows deep breathing and it is a life saver from tantrums.
Join a group or camp. Get involved! Summer is a great time to practice social skills like boundary awareness and setting, effective communication, recognizing social cues, conflict resolution, and working with others while having some FUN . Summer is packed with opportunities to attend a camp or sign up for a group. Also, get a head start by joining a summer therapy or educational group to gain skills and be ready for the new school year!
If you or someone you know could benefit from one of the many services offered by Brynne Angelle, LCSW please contact (337)565-0900.
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