10 Ways Teens Can Take Care of Their Mental Health This Summer
As summer break approaches, teens may feel excited—but also anxious or overwhelmed.
Without the structure of school, it’s easy to fall into unhealthy habits or feel disconnected from others. The good news? Summer can be a powerful opportunity for self-care, growth, and healing.
Here are 10 practical, teen-friendly ways to support your mental health this summer—and when to consider teen therapy as a helpful resource.
1. Stick to a Healthy Sleep Routine
It’s tempting to stay up late and sleep in, but sleep is essential for good mental health—especially for teens. Aim for 8–10 hours of rest each night, and try to maintain a consistent schedule even when school’s out.
Tips:
- Avoid screens an hour before bed
- Keep your room cool, dark, and quiet
- Get sunlight in the morning to reset your body clock
2. Stay Physically Active
Movement boosts endorphins, helps regulate emotions, and reduces anxiety and depression. Summer gives you the freedom to explore fun ways to be active.
Ideas:
- Go for walks or hikes
- Swim or bike with friends
- Join a dance class or sports league
These are all great mental wellness activities for teens that also benefit your body and mind.
3. Limit Screen Time & Social Media Overload
Too much scrolling can lead to stress, poor sleep, and self-esteem issues. Set daily limits or take breaks from platforms that make you feel anxious or “not good enough.”
Try:
- Logging off for a few hours each day
- Muting or unfollowing accounts that trigger comparison
- Replacing screen time with reading, music, or hobbies
4. Practice Mindfulness or Meditation
Mindfulness is one of the most effective self-care tools for teenagers. It helps you stay present, reduce anxiety, and manage stress.
Try this:
- Use an app like Headspace or Calm
- Practice deep breathing for 5 minutes
- Go for a mindful walk and focus on your senses
Many teens also explore mindfulness as part of teen therapy to help manage emotions and increase awareness.
5. Plan Something to Look Forward To Each Week
Without structure, summer can feel aimless. Create small milestones to keep you motivated and excited.
Examples:
- Plan a picnic or beach day
- Try a new recipe or craft
- Organize a movie night with friends
Having things to look forward to helps boost your mood and energy.
6. Stay Connected with Supportive People
Don’t isolate yourself over the summer. Strong relationships are key for teen mental health.
Ways to stay connected:
- Text or call a trusted friend or family member
- Join a summer camp, youth group, or community class ● Talk to a therapist or counselor if you’re struggling
Teen therapy can provide a safe space to talk about friendships, identity, anxiety, or anything else you’re carrying.
7. Engage in Creative Outlets
Creativity is a powerful tool for self-expression and emotional release.
Ideas:
- Journal your thoughts or dreams
- Create art, music, or photography
- Start a blog or TikTok about something you’re passionate about
You don’t need to be “good”—just express yourself. In teen therapy, creative approaches like journaling and art can also help teens explore feelings in a healthy way.
8. Volunteer or Try a Summer Job
Helping others can lift your spirits and give you purpose. It’s also a great way to build new skills and meet people.
Options to explore:
- Volunteer at a local shelter, food pantry, or library
- Babysit or tutor younger kids
- Apply for a part-time job that interests you
Doing meaningful work is a great way to build confidence—and a common topic of discussion in teen therapy.
9. Set Gentle Goals (Without Pressure)
Summer doesn’t have to be packed with productivity—but setting light, flexible goals can help you feel more fulfilled.
Examples:
- Read a new book
- Learn a few words in another language
- Declutter your room or start a vision board
Small achievements can improve self-esteem and focus. If you feel stuck, teen therapy can help you figure out what motivates and inspires you.
10. Know When to Ask for Help
If you’re feeling down, anxious, or overwhelmed—it’s okay to speak up. You’re not alone, and support is available.
Reach out to:
- A parent, teacher, or trusted adult
- A school counselor or mental health hotline
- A licensed therapist who specializes in teen therapy
Therapy is not just for crises—it’s a space for growth, exploration, and healing.
Final Thoughts: Make This Summer One of Growth, Not Just a Break
Summer is more than a pause from school—it’s a chance to reflect, recharge, and focus on your well-being. These teen mental health tips can help you stay grounded, joyful, and connected.
Need Support?
At The Woolf Center, our licensed therapists offer compassionate, personalized teen therapy for those navigating anxiety, identity, stress, relationships, and more. We’re here to support you and your family this summer and beyond.
Serving: Rockville, North Bethesda, and Washington, DC