Health Canada reports that up to 20% of children experience some form of mental illness. 70% of these set in before 8 years of age.

Summer should be a time of joy, relaxation, and fun for children. However, for some kids, anxiety can cast a shadow over their summer experiences and give them challenges with mood balancing.

Children can experience anxiety during the summer for a variety of reasons. This might include changes in routine and structure, separation from school and friends, fear of missing out (FOMO), extreme heat and severe weather, or as the summer draws to a close, the academic pressure or unknowns of a new school year.

Once you’ve identified (or even if you haven’t) the source of their anxiety, there are a number of natural ways that we can help them deal with anxiety in the summer.

Natural Ways to Help Kids with Anxiety During the Summer

Whether it's the change in routine, fear of missing out, or other factors, it's essential to support children in managing their anxiety naturally.

  1. Create a Calm and Structured Environment: Maintaining a sense of structure and routine during the summer can be reassuring for anxious children. Establish regular meal times, sleep schedules, and daily activities to promote a healthy balanced mood. Predictability helps provide a sense of stability and reduces anxiety. Additionally, create a calm environment at home by incorporating relaxation areas, and using soothing colors and natural elements.
  2. Encourage Outdoor Activities: Nature has a remarkable calming effect on the mind. Encourage your child to spend time outdoors, engage in physical activities, and enjoy nature. Outdoor play and exploration can help reduce anxiety levels, increase serotonin production, and improve overall well-being. Try activities like bike rides, hikes, nature walks, or even gardening to help them connect with the natural world.
  3. Practice Mindfulness and Deep Breathing: Teach your child mindfulness and deep breathing techniques to manage anxiety. Mindfulness exercises can help children become more aware of their thoughts and emotions without judgment. Deep breathing exercises can activate the body's relaxation response, promoting a sense of calm. Practice these techniques together and incorporate them in your daily routines or before bedtime to encourage restful sleep.
  4. Encourage Expressive Activities: Engaging in creative and expressive activities can be therapeutic for anxious children. Encourage your child to express their feelings through art, writing, or music. Provide them with art supplies, a journal, or musical instruments to explore their emotions. These activities provide a healthy outlet for emotions, promote self-expression, and help reduce anxiety levels.
  5. Maintain Healthy Eating Habits: A balanced and nutritious diet, as well as the support of a broad range of vitamins and minerals, plays a crucial role in supporting mental health. During the summer, ensure your child maintains healthy eating habits. Encourage the consumption of fresh fruits, vegetables, whole grains, and lean proteins. Avoid excessive intake of sugary snacks and processed foods, as they can contribute to mood swings and anxiety. Stay hydrated by providing plenty of water and natural fruit juices.
  6. Promote Regular Exercise: Regular physical exercise is beneficial for both physical and mental health. Engage your child in regular exercise during the summer months. Exercise releases endorphins, which are natural mood boosters. Encourage activities like swimming, biking, running, or team sports. Exercise not only helps reduce anxiety but also improves sleep quality and overall well-being.
  7. Establish Healthy Sleep Patterns: Proper sleep is essential for managing anxiety. Establish a consistent sleep routine, even during the summer months. Ensure your child gets enough sleep by setting regular bedtimes and creating a relaxing bedtime routine. Limit screen time before bed, as exposure to screens can interfere with sleep quality. Create a comfortable sleep environment by keeping the room cool, dark, and quiet.
  8. Encourage Social Connections: Social support is vital for children experiencing anxiety. Encourage your child to maintain social connections during the summer break. Arrange playdates, encourage participation in summer camps, or facilitate community involvement. Building and nurturing relationships can provide emotional support, reduce feelings of isolation, and increase overall happiness.
  9. Teach Coping Skills: Equip your child with effective coping skills to manage anxiety. Teach them techniques such as positive self-talk, cognitive reframing, and problem-solving. Encourage them to identify their anxiety triggers and develop strategies to cope with them. Role-play different scenarios and practice problem-solving skills together. These skills empower children to navigate stressful situations with confidence.
  10. Consider natural health products like Pascoe Neurapas for balance: Many natural supplements can be part of our coping toolkit. When paired with tools like positive self-talk or cognitive reframing, passion flower, valerian root and/or St. John’s wort from a natural health product can help support a healthy, balanced mood. 
  11. Lead by Example: Lastly, as a parent or caregiver, it's important to lead by example. Manage your own stress and anxiety levels, as children often mirror the behavior of adults around them. Practice self-care, engage in stress-reducing activities, and communicate openly with your child about your own emotions. Demonstrating healthy coping mechanisms sets a positive example and creates an environment where open dialogue about anxiety is encouraged.

While summer may bring its own set of challenges for anxious children, there are numerous natural ways to support their well-being. By creating a structured environment, promoting outdoor activities, teaching mindfulness, maintaining healthy habits, and fostering social connections, you can help your child navigate their anxiety and enjoy a fulfilling summer.

Always consult your doctor if you have concerns about your child’s mental health.

Remember to be patient, understanding, and seek professional help if anxiety persists or worsens. Together, you can empower your child to thrive and embrace the joys of summer!