For many of us, the summer months bring fond memories of trips to the beach, sunny days spent swimming at the pool, fun family vacations and plenty of free time to spend with friends. In contrast to this brighter side of summer, it can also be an especially challenging time for the mental health of teenagers. For many teens, the unstructured summer days can lead to unhealthy sleeping and eating habits, isolation from friends and family, increased screen time, and overconsumption of social media. In fact, a survey published by Common Sense Media found that the average youth ages 8 to 12 spends 5.5 hours daily using screens, and teenagers ages 13 to 18 spend an average of 8.75 hours daily on screens (Moyer, 2022). This already high number of hours tends to increase during the summer, which is concerning since research has shown a strong correlation between social media use and increased rates of depression and anxiety in young people (Doucleff, 2023).
How can we help teenagers to avoid a decline in their mental health during the summer? Encourage the teens in your life to try out some of these ideas that will benefit their well-being and help them get the most out of the summer break:
1. Maintain regular sleep and wake times.
Sticking to typical bedtimes and wake times helps the body to maintain circadian rhythms, which keep the body regulated and functioning optimally (Paradis, 2022). Increased screen time has been linked to a decrease in the number of hours young people sleep each night, with nearly 50% of 10th and 12th graders only sleeping seven or fewer hours per night (Doucleff, 2023). Youth of this age should actually be sleeping nine hours a night, and this sleep deprivation can actually cause mental health issues like anxiety, depression and self-harm” (Doucleff, 2023).
2. Minimize screen time by journaling or meditating instead.
Avoiding screen usage before bedtime may actually help you fall asleep since “blue light from televisions, phones and other electronic devices suppresses melatonin levels and delays sleep onset” (Paradis, 2022). Instead, activities like journaling or meditation may help teenagers to relax and process their thoughts from the day. Aside from standard journaling where one can record their thoughts and worries, keeping a gratitude journal is a great way to list all the things one is thankful for or enjoyed that day (Paradis, 2022).
3. Volunteer and help our community.
There are so many worthy causes in need of support. Help your teenager to identify a cause or issue area they are passionate about, and then find organizations that are doing work in that space that could benefit from their help. Youth Community Service is a fantastic organization that organizes a wide range of public service projects throughout the Mid-Peninsula. Whether they volunteer at their local animal shelter, help out at a local coastal clean-up day, or run a food drive, community service is a great way for teenagers to learn how vital a role they can play in improving our society.
4. Get a summer job or start a business.
Earning their own paycheck and gaining work experience are valuable life skills for teenagers that can boost their self-worth. If your teenager is old enough for an official part-time job, encourage them to seek out positions and apply. Those unable to secure a typical job can instead find other business opportunities like babysitting, mowing a neighbor’s lawn or dog walking. San Mateo County Jobs for Youth and Work2Future are two organizations that provide teenagers in San Mateo and Santa Clara Counties with career development and job seeking support.
5. Learn new skills or pursue an interest by taking a class.
What better way to spend all that free time than to explore a new interest or hobby that your teen is not able to pursue during the school year? Check out your local community college or community education resources for arts, automotive, performance, or any number of interesting classes.
6. Get some exercise.
Aside from the physical health benefits, research shows that “exercise improves mental health by reducing anxiety, depression, and negative mood by improving self-esteem and cognitive function” (Sharma, Madaan & Petty, 2006). Encourage your teenager to join a gym or yoga studio, or you can even start your own family running club.
7. Plant a garden.
By planting a garden, teenagers can enjoy the sense of pride they get from nurturing a plant from seed to full bloom, or the satisfaction of preparing a delicious meal of home-grown fruits and vegetables. Many communities have community garden programs. Check out this list from Incredible Edible Mid-Peninsula, and the Sunnyvale Teaching and Demo Garden. Encourage your teenager to enjoy some fresh air by getting out in the garden with you and other community members today.
8. Spend time together as a family.
Summer is a great time for families to spend quality time together. Spending time together does not have to mean going on a vacation - it can be just as meaningful and fun to find smaller scale activities to do together throughout the summer. Movie nights, playing board games, hosting a family book club or grilling together in the backyard are just a few ideas of how you can create wonderful memories without leaving home.
9. Get professional help.
During the summer and anytime of the year, getting professional support may help teenagers to work through their feelings and challenges:
San Mateo County Behavioral Health and Recovery Services (BHRS): 800-686-0101
Santa Clara County Behavioral Health Services: 800-704-0900
National Suicide Prevention Hotline: Call or text 988, or chat online
References:
Doucleff, Michaeleen. (2023, April 25). The Truth About Teens, Social Media and the Mental Health Crisis. Retrieved from https://www.npr.org/sections/health-shots/2023/04/25/1171773181/social-media-teens-mental-health
Moyer, Melinda Wenner. (2022, March 24). Kids as Young as 8 Are Using Social Media More Than Ever, Study Finds. Retrieved from https://www.nytimes.com/2022/03/24/well/family/child-social-media-use.html
Paradis, Katie. (2022, June 29). Summertime Sadness: Helping Children Manage Summer Depression. Retrieved from https://answers.childrenshospital.org/summer-depression/
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.