Helping Young People Maintain Mental Wellness During School Breaks

School breaks can be exciting — a chance to relax, sleep in, and have fun. But they also can present challenges for both young people and their caregivers. The changes in routine and structure during short or long stretches of time off can increase mental health symptoms in young people, particularly for those already at risk.

As caregivers, you most likely want breaks to be restorative for your teen with a balance of rest and fun. But you might also feel pressure to make their break meaningful or productive. Additionally, school breaks might be challenging if you don’t have the same time off from work or other commitments, or if you work from home and need to ensure you’ll have quiet space. Helping young people explore options for enjoying their unstructured time without overscheduling or leaving them feeling micromanaged can be tricky. With the right tools and some advance planning on everyone’s part, school breaks can be enjoyable for all.

Why school breaks can be difficult

During the academic year, families get accustomed to a predictable rhythm for school, work, and activities. Routines around sleep, mornings, and meals get worked into the schedule. When the structure of school is removed, the rest of the schedule can get a little wobbly, which can be unsettling.

Whether it's an extended summer break or a week-long school vacation, teens likely welcome the chance to kick back and get some time off from school. Down time can be restorative, and learning to tolerate boredom or combat it in fun ways can be healthy. But breaks can also be stressful for young people in different ways depending on their situation.

Some young people need to work or have increased responsibilities, like caring for younger siblings, that may not truly give them a break. They may feel pressured to spend time visiting extended family or doing activities the family enjoyed when they were younger but that no longer interest them or fit their schedule. Or perhaps they feel stretched between multiple family obligations if you co-parent. Other factors that can impact your teen’s mental wellness during break include:

• feeling disconnected from friends and not being sure when or how they can see them
• lack of access to regular support systems such as counselors, teachers, and coaches
• concern about academic performance if grades are released over break, or sadness about the school year ending
• unmet expectations of wanting to do something over break but then not having the resources or motivation to do so
• seasonal illnesses, like coming down with the flu or other sicknesses and then worrying about missing out on social activities.

Planning for school breaks

To best prepare for breaks, here are steps you can take (many of which can be collaborative with your teen):

• Start planning together early in a low-key way. Even shorter breaks will usually go more smoothly for everyone with some advance thought. During a relaxed moment, bring up a future break and ask your teen what they’d like to do (besides sleep and play video games), who or what they’d like to see, and what activities they want to participate in.
• Together with your teen, explore options like researching and registering for camps or other activities, keeping in mind that some of these options may require early registration (such as a winter deadline for a summer camp). Plan a fun family night to look up potential day trips, ideas for longer getaways, and other events. This can be a good reminder to request any time off from work you may need.
• If a young person usually sees a counselor or other support staff at school, or if you know the teen’s therapist will be away for an extended vacation, help your teen find out what to do if they need support during this time. Depending on their age, they can ask the staff member or therapist directly, or you can ask on their behalf. There may be self-guided wellness practices that a therapist could recommend a teen use over a break. Some schools have therapists that are available over the summer, or there may be a support group the young person can join. Keep in mind these inquiries need to start early to avoid any unnecessary or avoidable disruption in care.
• Consider your teen’s needs and social skills, as well as their ability to handle independence and responsibility. Some young people will readily say they want to go to soccer camp or take an art class during the summer. Others may need more direction with a few options suggested for them.
• Establish expectations and boundaries, reminding teens that you want to respect their independence and also ensure their safety. To avoid misunderstandings, talk in advance about what you’ll need from them, and listen to what they’re hoping for, too. For example, what feels reasonable for staying up and sleeping in, what time and space you’ll need if you work from home, and what kinds of family plans or time together are anticipated.
• Clarify which rules will stay the same and which may shift. Communicate whether rules around screen time, curfews, check-ins, use of the family car, and other limits will stay the same or be more flexible during break.
• Brainstorm together to come up with some compelling screen-free ways to unwind so devices aren’t the automatic go-to during extra downtime. Try to include a few options that involve being outside such as taking a walk with the dog, kicking around a soccer ball, or shooting hoops in the driveway or a local public court.
• Make sure there are some options at home that line up with your teen’s interests, such as cooking or baking ingredients, art or other DIY supplies, sports gear, yard games, or other device free activities. Also encourage them to invite their friends over (checking with you first about who’s coming and when).

Elements of a healthy school break

Whatever your plans for school break — whether you’re taking a family vacation, having an older sibling watch a younger sibling while you work, or sending a child to camp — you can help young people maintain their mental wellness by including:

Mental health struggles during breaks

The change in routine during a break can lead young people to struggle with mental wellness in ways they might not during the school year, or it could increase previous symptoms. Keep an eye out for signs such as:

• unusual moodiness
• behavioral changes like impulsivity or anger
• persistent sadness
• withdrawal from activities or family and friends
• excessive dieting
• substance use
• self-harm.

For more signs to watch for, see Reasons you might ask for help for a young person.

Read

• Opens in a new tabSummer Mental Health Tips for Teens: Signs Parents Shouldn’t Ignore from McLean Hospital
• Opens in a new tabHow To Tell if Your Child is Stressed This Summer from The Clay Center for Young Healthy Minds

If you’re concerned about your child’s mental health and need help, see Where to find help for a young person. If you feel your child is at risk of hurting themselves or others, contact 988 or call 911. (For more, see What To Do in a Mental Health Crisis or Crisis & Helpline Resources.)

Remember that one of the best ways to support a young person’s mental wellness is to take care of your own. For more, see Getting Support.