Overcoming Summer Slump

Summer Slump? Here’s How to Take Care of Your Mental Health When Routines Shift

Summer gets a lot of hype—and honestly, it’s my favorite season too. I love the sunny, hot weather. But one thing we don’t talk about enough is how summer often throws our routines completely off. Whether it’s the lack of structure, kids being home, or just the shift in daily rhythm, this season can be an adjustment in ways we don’t always expect. One thing that most of us don’t put on the summer bucket list? The mental health dip that can come when school ends, schedules change, and everything feels a little… unstructured.

Whether you're someone who finally has a break—or someone whose responsibilities just multiplied (hello, kids at home 24/7)—this season can throw us off more than we expect.

Why Summer Can Be Mentally Tough (Even If the Sun’s Out)

    • No more routine. When the structure of school or work shifts, our brain has fewer anchors in the day. That can mess with sleep, appetite, motivation, and mood.

    • More people time. For parents or caregivers, having kids home all day can feel overwhelming—especially if you’re trying to work, manage your own needs, or just breathe.

    • Too much downtime. When your schedule isn’t packed or your social calendar is quiet, it’s easy to slip into lethargy or feel like you're “wasting” the summer. For those of us who wrestle with perfectionism, achievement-driven anxiety, or that nagging sense that we should always be productive, unstructured time can feel more unsettling than relaxing.

    • Internal pressure. The cultural message is: Summer should be fun! Magical! Lighthearted! But when it’s not, we can find ourselves feeling shame, guilt, or even resistance to whatever we’re actually experiencing.

Try These Anchors Instead of “Fixing” the Slump

You don’t need a full reset—just a few supports to remind your nervous system it’s safe and held. Try picking 1–2 of the following:

    • Micro-Routines: Start your day with the same 10 minutes every morning. This might be: open blinds, drink water, write down 1 word to name how you feel. Predictability is calming.

    • "Loose" Weekly Structure: Plan a weekly rhythm instead of daily plans (like: Tuesdays = park day, Thursdays = easy dinner night). It gives structure without rigidity.

    • Self vs. Others Time Audit: If you’re always around people, schedule even 10–15 minutes alone. If you're isolated, text one person or sit in a public space while you read or journal.

    • Come Back to Your Body: Walk barefoot, stretch in the kitchen, shake out your hands between tasks. Nervous system regulation doesn’t need to be fancy to be effective.

Mental Health Resources for Summer Slumps

Here are a few things to lean on if you’re feeling dysregulated, anxious, or just blah:

Apps:

– Insight Timer (free meditations, music, nervous system tools)

– Moodnotes (simple mood tracking + CBT prompts)

– Smiling Mind (great for kids and families too)

Books:

– Rest Is Resistance by Tricia Hersey (especially if you feel pressure to be productive)

– Wintering by Katherine May (yes, even in summer—it’s about honoring cycles)

Quick Scripts for Boundaries:

– “I need a few quiet minutes before I can be present.”

– “Can we swap screen time for a body break?”

– “We’re all adjusting right now—let’s go easy on ourselves.”

Somatic Tools:

– Check out the free somatic tools PDF I created for quick nervous system resets in everyday life.

Our Vagus Nerve Guide: https://solacetherapync.com/public_resources/VagusNerveHacks.pdf

One Last Thing

If you’re struggling this summer, it doesn’t mean you’re failing. It means you’re human. And even though summer might not feel like a vacation, it can still be a season of reconnection—to your body, your breath, your capacity to adapt.