Many teens find summer to be rejuvenating and struggle getting back to the grind when the school year begins. Teens don’t want to say goodbye to the warm weather, vacations, and a more relaxed schedule. I can say the same for adults too! So how can we help our teens carry over the positive impact of a summer break into the school year?
Sleep:
Many of my teen clients are sleeping more in the summer, reporting that they feel more energetic, clear, and emotionally balanced. During the school year, sleep often gets bumped to the bottom of the priority list due to schoolwork, sports, and a social life placing more demands on their schedules. Teens get by during the school year with less and less sleep, relying on naps and crashing on the weekends. This unhealthy pattern negatively impacts emotional and physical health, making them feel as though they are running on empty.
During the school year, teens should aim for 8 hours of sleep. Encourage your teen to start winding down an hour before bedtime, taking a shower, turning off electronics, and choosing a relaxing activity to help their minds quiet down. This may mean doing schoolwork right after school or when they get home from sports/activities rather than putting it off until late at night.
Healthy Eating:
During the school year, many teens skip breakfast and or lunch, saying they aren’t hungry or they don’t have time. This means their bodies don’t have fuel to run on, making them feel sluggish and can negatively impact their ability to focus. If your teen doesn’t have time to eat a sit down breakfast, they can grab something for the car or bus. A piece of fruit, dry cereal, or granola bar are some quick and easy options that can get them going in the morning. Teens can also pack lunch before they go to bed so they don’t have to worry about it in the morning and can grab it on their way out the door. Encourage balanced choices in food with fruit, vegetables, whole grains, and protein. Doing some food prep at the start of the week such as washing and portioning fruits and veggies can make it easy for the whole family to eat healthy while on the go. Remind your teen that if a car does not have gas, it won’t run. We have to look at our bodies this way too.
Get outside:
The summer brings more sunshine and warm weather, drawing us outside for swimming, socializing, sports, and vacations. During the school year, we spend much of our time in buildings with less access to the outside world. We can become deficient in vitamin D during the winter months, which can decrease mood; so getting some sunlight is especially important. We can also boost vitamin D through our diets.
Making time each day for at least 10 minutes of fresh air can do wonders for our mood. Teens can do their homework outside on the porch, throw a ball around the yard with their dog, or go for a walk around the neighborhood. If your teen can find 20 minutes for their walk (or any cardio activity), a bonus is that it releases endorphins in their brain, which can help to boost mood!
Self Care:
In the summer, teens may finally pick up a book that is just for pleasure or do an activity that seems impossible to find time for during the school year like painting. It is so important to make time for ourselves during the busy seasons in our lives. Clients often say, “I don’t have time to do something for me, I have too much homework”. Even during finals week, teens can carve out 5-10 minutes to do something for themselves such as take a bubble bath, paint their nails, read a book for pleasure, call a friend, draw or do art, treat themselves to a hot chocolate, or stretch on the floor while listening to music. We don’t have to have hours for self care in order for it to be impactful. A little moment can go a long way. Encourage your teen to take a break when they are doing homework and can feel the stress rising. They can set a timer for 10 minutes and do something just for them.
So in the end, part of the reason we long for summer and embrace it so much is because we prioritize our basic needs and make more time for ourselves. Maybe it can be possible to find emotional balance and joy during the school year without a beach after all : )