Helping Your Teen Cope with Summer Stress: 5 Strategies to Support Their Mental Health

When most people think of summer, they picture carefree days, vacations, and a much-needed break from academic stress. But for many teens, the shift into summer can actually increase feelings of anxiety, loneliness, and emotional dysregulation. Without the structure of school, teens can struggle with inconsistent sleep, screen time overload, social disconnection, and a lack of purpose—all of which can affect their mental health.

As a parent, it can be challenging to know how to support your teen when they seem withdrawn, irritable, or overwhelmed. Fortunately, there are concrete steps you can take to help your teen feel more balanced and supported this summer.

Below, we share five evidence-informed strategies you can implement right away.

Why Summer Can Be Stressful for Teens

The freedom of summer can feel disorienting for teens, particularly those who struggle with anxiety, depression, or neurodivergence. Research from the Journal of Adolescent Health shows that mental health symptoms, especially related to mood and anxiety, can spike during times of unstructured routine—like summer break.

Additionally, without consistent peer interaction or extracurricular engagement, teens may spend more time on social media or isolated at home. This can create a feedback loop of low motivation and poor self-esteem. According to a 2021 study published in JAMA Pediatrics, excessive screen time and lack of physical activity are both strongly associated with worsening mental health outcomes in adolescents.

With awareness and a few practical tools, parents can help create a summer experience that supports—not strains—their teen’s well-being.

5 Tangible Ways to Support Your Teen's Mental Health This Summer

1. Create a Consistent Daily Routine (Even If It’s Flexible)

Teens thrive on predictability. While your teen doesn’t need a schedule packed with activities, they do benefit from a consistent wake-up time, regular meals, and daily touchpoints. Having some form of rhythm helps regulate their internal clock and promotes mental stability.

Try sitting down with your teen at the start of summer to co-create a loose weekly schedule. Include time for sleep, movement, hobbies, screen time limits, and chores. When teens are part of the planning process, they’re more likely to feel empowered and follow through.

Tip: Anchor the day with two or three non-negotiables, like morning hygiene, a midday walk or break, and a consistent bedtime.

2. Encourage Purposeful Activity

Summer is a great time for teens to explore interests that don’t revolve around academic achievement. Volunteering, part-time jobs, or creative projects give teens a sense of purpose, autonomy, and connection—key protective factors for mental health, according to Psychological Bulletin.

If your teen isn't ready for a big commitment, start small: encourage them to take on a creative project, help plan a family meal, or learn a new skill online. These tasks foster competence and break up long stretches of idle time that can contribute to anxiety or depression.

3. Prioritize Face-to-Face Connection

While social media can help teens stay in touch, it doesn’t replace the benefits of real-life interaction. Teens who feel isolated over summer are more likely to experience mood swings, irritability, and self-doubt.

Support your teen in making (and maintaining) summer connections. This could include helping them plan a weekly friend meet-up, encouraging participation in community events, or hosting a relaxed family gathering. If social anxiety is a barrier, start with low-pressure options like one-on-one hangouts or interest-based group activities.

Reminder: Teens need support, not pressure. Gently explore their social goals and offer encouragement without pushing.

4. Monitor Mental Health Warning Signs

Summer can mask mental health issues that were more visible during the school year. Without the demands of homework or classroom structure, you may notice changes like:

• Excessive sleep or fatigue
  
• Loss of interest in favorite activities
  
• Isolation from family and friends
  
• Increased irritability or emotional outbursts
  
• Difficulty with focus or motivation
  

If these symptoms last more than a couple of weeks or significantly disrupt daily functioning, it’s a sign your teen may need professional support.

5. Model and Teach Coping Skills

Teens benefit when they see adults managing stress with healthy coping tools. Model strategies like deep breathing, journaling, mindful walks, or open communication about emotions. Invite your teen to try these tools with you—without pressure or expectation.

You can also introduce simple practices together, such as:

• Daily check-ins ("What’s one thing you’re feeling today?")
  
• Mindful mornings (stretching, gratitude practice, or journaling)
  
• Coping menus (a list of go-to calming strategies they can use independently)
  

Building emotional resilience is a skill that takes time—and summer provides a unique opportunity to nurture it without academic pressure.

Final Thoughts

As summer unfolds, it’s important to remember that supporting your teen’s mental health isn’t about perfect parenting—it’s about showing up with intention, consistency, and care. By building structure into their days, encouraging meaningful engagement, and modeling healthy coping skills, you’re creating a foundation for emotional growth that can last well beyond the summer months. Small, steady actions can make a big difference. And if your teen needs additional support, know that help is available. At Simply Bee, we’re here to walk alongside your family with compassion and expertise—because no one should navigate this journey alone.

Looking to support your teen this summer?

Contact Simply Bee today to learn more about our Summer Adolescent Intensive Outpatient Program (IOP) and schedule a free consultation.