By Rachel Schwenn, MA, LCMHC-A
June is here and summer transitions are in full swing for our community. This month we’ll be doing a series to highlight the changes in family dynamics during the summer. Summer means different things for everyone, but we can probably all agree that we all feel the changes in some ways. Many kids are out of school, pools are open, families vacation. Even for adults without children, traffic patterns are different, daylight hours last longer, business hours may change.
For myself as a working adult summer looks a little different now than it did when I was a kid. Like many kids in our area, I was in year round school and had about 5 weeks off for the summer. Even with the shorter time off, that break was still highly anticipated. In the summer, the weather is more favorable for outside activities, there’s no school work to be completed, and if you’re lucky there is a vacation to the beach, mountains, or a favorite getaway destination. For many families this can be an exciting change of pace, for some, especially children and adults who are neurodivergent, the lack of structure and changes can throw off a carefully curated routine that, while maybe busy, is predictable and aids in nervous system regulation. So, how do you embrace the fun of summer while also keeping the family environment stable?
1. Daily and weekly consistency
Instead of school, kids may go to a camp, or have pool time, maybe they get to spend time at a family member or friend’s house. Adults might be doing after work nature hikes or spending more time getting together with friends. The particular activities done may be different than the regular schedule kept, and that can be part of the joy of summertime. The key is to build a framework of what to expect so that anxiety, overwhelm, and frustration are minimized. Even doing one predictable activity each day at a predictable time can have an impact on emotion regulation. Have lunch daily at 12pm, Go to the park or pool at 3pm daily or every Wednesday etc. Tanya Johnson of the Institute of Child Psychology says this builds a feeling of safety in the nervous system and allows it to rest and come out of high alert mode.
2. Decide on a Summer Bedtime & Wake up Time
It may be tempting to have the freedom of sleeping in or staying out when school or work doesn’t force us out at a particular time. However, Suzanne Torris, Certified Nurse Manager of the Vail Health Foundation tells us making sure kids and adults alike get enough sleep still remains vital. Maybe this isn’t the same time of day as other parts of the year, but keep the alternate schedule consistent. Avoid staying up too late or waking up whenever you feel like it. Keeping a set time to go to bed and wake up in the morning helps to anchor your circadian rhythm. Sleep Medicine Reviews show this aids in emotion regulation, brain development, and improved immunity. The brain is trained to release the chemicals which help you fall asleep easily and spend more time in restorative sleep, ultimately aiding in reducing stress and improving daytime mood and energy levels.
3. Add movement to your routine
You may have heard that daily movement has numerous health benefits. This is especially true when the body and mind are dysregulated. Epic Assist explains the numerous benefits of how movement, whether it be lifting weights, walking, yoga, dancing, or other forms of exercise can directly influence mental health. Movement stimulates the release of the “happy neurotransmitters” dopamine and serotonin in the brain, and can aid in body awareness synchronizing the mind and body to create a more present mindset. Ultimately, adding movement to the summer routine can reduce anxiety and depression and increase nervous system regulation, aiding in a more peaceful household.
Leave Time to Adjust and Give yourself Grace
It can be a balancing act to have routine and structure while also keeping things fun and interesting this Summer. Sharon Saline, PsyD says adding in some extra time for things to take longer than you expect can be vital to successfully following new routines. Coming with the perspective that a little extra time may be needed to adjust to a new routine will help to minimize stress. Try to think of what will work best for your summer self and follow through with those plans. But remember, the summer goal is for fun not frustration. Structure and routine can help keep things peaceful but sometimes a little flexibility is ok too.
Check out more resources on mental health, mindfulness, and personal growth from Bowman Family Services.