5 Tips for Surviving the Summer Slump!
It’s mid-summer, the time when the excitement of the school year ending has come and gone. Maybe you’ve taken a family vacation, the kids have participated in a camp (or two), and now everyone is tasked with figuring out how to spend the second half of summer. Hence, the potential summer slump!
It may be surprising to experience a slump during this time of year! But everyone faces their own version of potential challenges during the summer months! Sometimes it’s getting bored with choosing from the same list of options for how to spend the day. Maybe the kids are getting tired of the same toys or outdoor games. And now that it’s July, maybe it’s the heat (or, let’s be real, the unrelenting humidity!) that has you down. Regardless of the reason, there are a variety of ways to help!
Remember that even during the summer, it’s helpful to consider all the different ways you can engage your body and mind. Sometimes it’s a walk in the morning or evening -- going out during these times throughout the day may help reduce the challenges of heat and humidity but make sure to check the weather forecast ahead of time so that way you know what you’re “walking” into! It could be that you and your family have been enjoying some relaxing screen time throughout your summer days, but it’s starting to feel like everyone could benefit from a routine refresher. So, whether it’s for yourself, your kids, or just general curiosity, read more below for how to beat the mid-summer slump!
1. Are the kids, or you, bored, even with all the options at home?
Despite having options ranging from toys to tech, the infamous, “I’m bored” phrase may be making its way into your home. At this point in the summer, you’ve probably played with the toys inside, outside, maybe even made a trip or two to Kings Island! You’re trying to keep it entertaining for your kids, but even when you have the day packed with fun, someone might still complain about having “nothing to do” once the plans have ended.
Although it can feel like a burden to facilitate fun for the kids, or keeping yourself busy, don’t fret! Being bored at times can actually be a good thing! Yes, having fun is a hallmark part of summer, but being “bored” can provide children and adults alike the unexpected opportunity to get creative — Considering things like, how can I play differently? Think differently? Use this differently? Mix up my routine? This way of thinking gives the brain a chance to come up with something new!
*Tip: Giving kiddos a few options can also be helpful for holding off the boredom that may show up during summer days! Framing this as “creative time” or “free time” while also creating the structure of choices (3 toys to choose from) can be a great way to make the most of boredom!
2. Is it a struggle to limit screen time?
While screen time is a familiar activity for most, sometimes transitioning away from screens throughout the day can lead to behavioral, mood, and attentional challenges. Instead, there can be designated screen time windows during the day, maybe during a time of day when you know there’s already been the opportunity to play, go outside, or check off a chore! It can also be helpful to plan quiet tech time during a sibling’s nap, or when a parent has a work-from-home meeting. Coordinating in this way can make things easier for everyone!
It’s also helpful to provide specifics about screen time – how long the screen time window will be, what is allowed to be played or viewed during screen time, and that when the screen time window is over, well… it’s over. Keeping consistent and clear rules and expectations can help with reducing resistance when screen time has ended.
*Tip: Sometimes providing multiple reminders is key to helping with screen time transitions. For example, setting the expectation for the exact time that screen time window will end. Use a script such as, “Right now, you can choose screen time. If you do decide to use screen time, you will have 30 minutes to [play your game, watch videos, etc.]. It is 1pm, so that means when it is 1:30pm, screen time will be over, and it will be time to do something else. I will give you a reminder when there are 10 minutes left of screen time, then 5 minutes left, then again when it is time to put down the screen.”
Older children may prefer to use a timer themselves, which can create opportunities for developing responsibility and time-management skills!
3. Feeling beat by the summer heat?
Not only can the heat keep you inside but sometimes going out and not properly hydrating can lead to serious problems like dehydration or even heat exhaustion! If you or your family are spending long days outdoors this summer, make sure to take care of yourselves by bringing water, snacks, and maybe a few popsicles too! Electrolyte packets can help supplement what is being sweat out, but snacks with salt and sugar can also help replenish you as well.
*Tip: If you’d rather opt for indoor comfort to avoid the heat and humidity during July, consider how you can still get some movement and vitamin D while inside! Easy stretching, multivitamins, or just limiting your sun exposure to a few minutes a day can be meaningful parts of your daily routine!
4. Does it feel like the constant hustle and bustle of summertime has left you without a chance to slow down?
If you’re feeling the fun fatigue, allow yourself and your family the luxury of a “do nothing day” at home! This can mean getting to spend quality time together at home, without the expectation that there will be out-of-the-house festivities. Maybe it’s watching a movie together, building a fort, having a dance party, water balloon battle outside, or just lounging around. “Do nothing days” can be tailored to however your family likes to relax and recharge (read through my previous February self-care blog post for more ideas!).
*Tip: A “do nothing day” can be discussed the day, or days, before it actually happens to help everyone adjust their expectations. These days can also allow for creativity and self-advocacy through suggestions for how to spend the day! One way to decide between suggestions could be everyone in the family writing down what they want to do during a certain time of day, or family activity (think, at-home movie suggestions, meal suggestions, games, etc.). Then, you could put all the written suggestions in the bowl and pick the lucky winner!
This same strategy can also be used for adults who are trying to figure out how to spend their “do nothing day”. In this instance, maybe you write down all the things you enjoy doing and randomly pick a few options to help structure your very own “do nothing day”!
5. OR, are you feeling like there’s been too much downtime and you’re out of a daily routine?
A common phrase is that objects in motion stay in motion. This reflects a similar principle for people too! If you start your day completing a task, you’re more likely to keep the ball rolling and stick to your plan! This does not have to add extra stress, but can be thought of as a way that you can find your balance outside of the typical routine.
*Tip: Consider how you can have flexible structure during summer days. This may look like morning movement or “work windows” throughout the day, such as 10am to 12pm being a time for a morning walk, stretch, chores, or cleaning, then 12pm to 3pm being play time or chill time, 3pm to 4pm screen time, etc. Whatever activity you choose, starting your day with checking something off your list (even if it’s small!), can help set the tone for the remainder of the day. And if it feels like just planning something to accomplish in the morning still leaves the rest of the day too open, try searching for a local park, coffee shop, or museum that you can visit during the day to help add a new experience into the mix!
These are all great topics to talk through with a trusted therapist. At Viewpoint, our qualified clinicians can help you and your family figure out how to manage and make the most of your summer! Visit the “Services” tab on our website (https://www.viewpointpsych.com/services.html) for more information or call the office today!
We look forward to helping you make the most of your summer!
Dr. Libby Wertz
To get started with one of our therapists, fill out our online intake form here or call our intake coordinator, Kim, at 859.594.7346!
