Overview
It’s officially summer! Summer in Texas can be hard for parents and caregivers when the summer sun is blazing and kids are out of school. The Texas System of Care (TxSOC) is dedicated to enhancing mental health services for children, youth, and families across Texas year–long, so we’ve created this summer blog series to help you find resources and mental health tips for this time of year.
In this first blog post of our summer series, we will highlight key events happening in June, July, and August and offer valuable mental health tips to help caregivers navigate the challenges of the summer heat. Join us as we explore how TxSOC can support and empower families and professionals during these warmer months.
Mental Health Tips for the Summer Heat
Summer can be fun and relaxing, but it can also be difficult for youth with lack of a regular routine, different eating habits, the summer heat, and other challenges. It’s critical for caregivers to check in with youth and learn techniques that support their mental well-being during summer break.
Here are 5 practices you can do to promote youth mental health in the dog days of summer:
1. Stay Hydrated!
Staying hydrated is always crucial for mental and physical health, but it’s even more important when we have those 100+ degree days in Texas. Dehydration affects your energy, attention, and can lead to depression and anxiety according to multiple research studies. Read about the different studies here.
Mitigate the risks of dehydration by encouraging kids to drink more water.
- Make drinking water less boring by infusing water with berries, citrus or fresh mint.
- Buy a colorful, large refillable water bottle that the child can keep with them. Having water with them will remind them to drink water throughout the day.
- Add water-rich fruits and vegetables like celery, spinach, watermelon and more to their diets.
2. Create a Cool Down Routine
Getting too hot during a summer in Texas is inevitable, so create a routine that will help your kid cool down. Encourage them to take a cool shower, run a fan, or spend time in an air-conditioned room when they come inside from the summer heat. You can also introduce relaxation techniques like deep breathing exercises, gentle yoga or stretching. Reading a book indoors can also help youth to unwind and cool down.
Kids and infants are at increased risk during extreme heat. The CDC created guidelines on steps to keep kids safe and cool.
3. Do Outdoor Activities in the Cooler Mornings or Evenings
From June to September, the Texas heat can be unbearable after 10:00 AM, but it’s important for the mental health of young people to have time to play or exercise outside. Staying active despite the heat is great for their physical health, mental health, and social well-being. Encourage youth to consider going for early morning bike rides or walks with you or with friends, or suggest they meet their friends to play outside in the evenings.
During the day, water activities are a great way for kids to stay cool and have fun. Cool off in the pool or plan a fun outing to the lake or Texas beaches. Younger kids and infants can play in splash pads. (Just remember to make sure kids regularly apply sunscreen and stay hydrated outside.)
4. Design a Fun Indoor Space for Kids
Create a space where kids can entertain themselves or relax in the air conditioning indoors. The room or area could include soft lighting, comfortable seating, and calming decor to promote relaxing activities like journaling, reading books, puzzling, or creating art. Maybe you could get your child’s input and make it something you do together. What would they find relaxing? What are they interested in? Do they want to listen to music or sketch in the room? Collaborate with them to get them to stimulate their excitement about making the room/area their chill zone.
5. Maintain a Balanced Summer Schedule
Children and teens can experience lots of summer stressors like having an irregular sleep schedule, not getting to take a vacation or participate in outdoor activities due to finances, or changes in their eating habits. As a caregiver, we encourage you to consider summer programs that create a healthy summer routine for youth. Over-scheduling can lead to burnout, but too much downtime can result in feelings of restlessness and boredom that negatively impact youth mental health. Below are a few free and affordable summer programs in Texas — make sure to check your city resources for programs near you!
Summer Events for Youth and Caregivers
- In Person Events and Activities
- Virtual Trainings and Events
- Mental Health America Webinar Recording “I Don’t Know How to Help My Child Find Balance”
- Stress Management and Resiliency Training (SMART)
- Great Lakes MHTTC Virtual Training on Practical Parenting Strategies
- National Training & Technical Assistance Center Webinar on Centering Youth Crisis Response Systems as Users & Designers
Summer Events for Educators, Mental Health Professionals, and Peer Specialists
- View the Texas School Safety Summer Events
- Southeast MHTTC Webinar on Communicating about School Mental Health: A New Graphic Tool for School Mental Health Providers & Staff
- Region 6 Peer Specialist and Family Partner Networking
- South Southwest MHTTC Virtual Training on An Introduction to the Ages and Stages Questionnaires(R) ASQ-3 & ASQ:SE-2
By integrating these tips into daily routines, educators and caregivers can help children navigate the challenges of the summer heat while supporting their mental well-being. These simple yet effective strategies align with the principles of the Texas System of Care, fostering a supportive and nurturing environment for all.
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