Stories for Good: Keeping mental health in focus during the summer break

Summer break offers valuable opportunities for students to reset – reducing chronic stress, rebuilding emotional resilience, and boosting mood through increased physical activity and sunlight. However, the loss of school structure can also bring challenges, including anxiety, loneliness, boredom, and disrupted sleep patterns.

“Many children look forward to the extra freedom that they have during the summer months,” says FCC Clinical Director Leah Morken, PhD. “Although the extra free time can be a welcomed break, it is important to build opportunities for connection, movement, and nature into activities during the summer to help maintain overall mental well-being.”

There are several simple, effective ways to support mental health throughout the summer:

Maintain a Routine
Even without school, consistent sleep and wake times, along with regular meals, help stabilize mood, and prevent daily rhythms from becoming disrupted.

Get Active Outdoors
Take advantage of the warmer weather with activities like hiking, swimming, or biking. Sunlight supports Vitamin D production and helps regulate serotonin levels, which play a key role in mood.

Create Structure
A lack of a schedule can lead to boredom and low mood. Consider building a “summer bucket list,” setting small, achievable goals, or joining local programs or clubs to create a sense of purpose.

Limit Screen Time
Excessive device use can increase anxiety and reduce meaningful social interaction. Set intentional limits to create space for other activities.

Prioritize Social Connection
Make time for in-person interactions with friends and family. Face-to-face connection is one of the most effective ways to reduce feelings of isolation.

Practice Mindfulness
Incorporate short daily practices like deep breathing or meditation. Even five to ten minutes a day can help manage stress and improve emotional regulation.

“With some planning and thoughtfulness the summer can be a time for reducing stress, exploring, and enhancing your mental health,” said Morken.

While these strategies can make a meaningful difference, additional support is sometimes needed. Family & Children’s Center offers outpatient therapy services at its 601 Franklin Street location in Winona. Licensed professionals provide counseling for children, adolescents, adults, and families in a safe and supportive environment.

In addition to Winona, therapy services are available at FCC locations in La Crosse, Viroqua, and Sparta. Services will also be expanding to Caledonia later this year.

FCC’s Outpatient Therapy program accepts most insurance plans.

To learn more or schedule services in Winona, call 507-453-9563 or visit fcconline.org.