Summer is a prime time for stress and anxiety levels to skyrocket. Having kids home running around mixed with the blazing heat is not always the best combo. It is important to have ways to lighten your load and recognize when you need a moment to step away.

Write out your schedule

The summer months can get very booked very fast, and it can be daunting to remember every detail of every day. Having a clear cut schedule is one of the most efficient ways to see and understand everything you have going on without becoming overwhelmed.

Whether it’s in a planner or on a full-fledged calendar, writing things down boosts memory retention and reduces your cognitive load, helping you avoid scrambling to remember every miniscule detail. This also gives way to enhanced focus; if you were to draft a digital version, you might be more susceptible to distractions online. Writing everything makes for better time management, and a significantly lower chance of overscheduling yourself.

Put away time for yourself

Make sure that you are leaving at least a little bit of free time on the calendar for yourself. Whether your schedule is jam packed or on the lighter side, self-care time is encouraged and incredibly helpful, especially for those who get overwhelmed by the summer craze.

Alone time is incredibly important for mental health and well-being. Slowing down and taking a break allows for your nervous system to calm down and lower cortisol levels. Time with yourself creates a space for personal growth, and the ability to explore what you are interested in. Believe it or not, time spent away from others actually strengthens relationships! Absence really does make the heart grow fonder, and spending some time alone gives you new perspectives and experiences to share with others when you step back into your normal routine.

Practice patience

Kids are bright, full of energy and, of course, you love them. That being said, sometimes their energy and yours don’t line up, and it can be easy to get frustrated.

If you physically feel yourself getting overwhelmed, step away for ten seconds and take a deep breath or two. This lowers your impulse to yell. It is easy to get annoyed when your children don’t listen or are simply bouncing off the walls with energy. When this happens, you have to remind yourself that they are still mentally developing just as they are physically. They are adopting skills for emotional regulation, but they haven’t fully figured it out just yet. You need to remember that they aren’t adults, they are kids, so you can’t expect them to act as if they are fully grown. You can also use grounding techniques to distract and calm your mind from the feelings bubbling up, such as naming five things you see, four things you touch, three you hear, two you smell, and one you taste.

I got angry. What should I do?

It’s important to give yourself grace when you lose control. It is a perfectly normal thing to happen, and sometimes you aren’t able to recognize when you get too overwhelmed. That being said, it is important to take steps to ensure that you are less likely to get angry in the future.

Use this as a teaching moment. Take a few seconds to yourself to calm down first. Make sure that you regulate your emotions before going to help your child with theirs. Then, get to eye level and apologize to your child, letting them know you made a mistake. Be sure to validate their feelings and tell them that it is okay to feel how they are feeling. Take accountability for your actions and ensure your child that you should have spoken in a more calm way. It is normal to get angry sometimes, so remember to practice self-compassion

This is an incredibly powerful teaching moment not only for your child but for yourself too. It is a good step in the child learning about regulating emotions and how to deal with conflict. For yourself, it is good to learn what your triggers are and how you can take the necessary steps to recognize and redirect your frustration so that you can be better about it in the future.

If you are having trouble or need support, North Shore Child & Family Guidance Center provides many helpful services. For more information, please call (516) 626-1971.

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