Summer holidays are a magical time filled with sunshine, laughter, and family fun. Let's not kid ourselves, summer holidays also bring stress and a huge mental load (especially for us mums). Here are some top tips to help you manage your mental well-being this summer, ensuring that both you and your children enjoy a happy, healthy holiday.

1. Establish a routine-  While the summer holidays often mean a break from the usual school routine, having some structure in your day can be beneficial for both you and your children. Set regular times for meals, activities, and bedtime. A consistent routine can help reduce anxiety and provide a sense of normalcy, making the days more manageable. This can also help you manage your workload if you are having to manage work over the summer holidays. 

2. Plan activities in advance-  Planning can alleviate the stress of last-minute decisions. Create a calendar of activities that includes a mix of outings, playdates, and quiet days at home. Having a plan can ensure that you have a variety of engaging activities to keep the children occupied, while also giving you something to look forward to. Free events are happening across the country, check out your local community pages and libraries, it doesn't have to be expensive. As a family we love our National Trust pass, our favourite is in Worcester, there is a battle plane you can visit with your children and an outdoor park. 

3. Embrace outdoor time- Spending time outdoors is great for mental health. It allows children to burn off energy and helps adults reduce stress. Plan daily outdoor activities such as trips to the park, beach, or even just a walk around the neighbourhood. Fresh air and physical activity can work wonders for everyone’s mood. I hope the weather here in the UK is good over the summer break! 

4. Incorporate mindfulness practices- Mindfulness can be a powerful tool for managing stress and maintaining mental well-being. Practice simple mindfulness exercises with your children, such as deep breathing, meditation, or yoga. These activities can help everyone stay calm and centred, even during the busiest days. Check out the guided meditations on the app and yoga which you can get your children involved with. 

5. Stay connected- Social connections are vital for mental health. Arrange playdates for your children and coffee dates or virtual catch-ups with your friends. Building a support network can provide much-needed adult interaction and a sense of community.

6. Set realistic expectations- Perhaps the most important one, something I discuss with my clients ALL the time! It's important to acknowledge that not every day will go perfectly. There will be moments of chaos and frustration. Set realistic expectations for yourself and your children, and remember that it's okay to have off days. Be kind to yourself and recognise that you're doing your best.

7. Make time for self care- Self-care is essential, especially during the busy summer months. Carve out time for activities that rejuvenate you, whether it’s reading a book, taking a bath, or pursuing a hobby. Prioritising your well-being enables you to be more patient and present with your children. Even if it i just 5 minutes in peace enjoying a cuppa. If you have support at home, tag team so both of you get some time out from parenting duties. 

8. Encourage independent play- Encouraging your children to play independently can give you some much-needed breaks throughout the day. Provide them with engaging toys, books, or creative activities that they can enjoy on their own. This fosters their creativity and problem-solving skills while giving you a moment to recharge. Don't get me wrong my older children need a lot of encouraging to play by themselves, however I find if i set them up with an activity they soon get into the swing of it. 

9. Limit screen time- While it’s tempting to rely on screens to keep children entertained, excessive screen time can negatively impact mental health. Set boundaries around screen use and encourage other activities such as reading, crafts, or outdoor play. Balancing screen time with other activities can help maintain a healthy routine. You will find this has a positive impact on their behaviour too. 

The summer holidays can be a wonderful opportunity to create lasting memories with your children, but I understand it can be as equally stressful. Establishing routines, planning activities, embracing the outdoors, and taking care of your mental health will help you navigate through the challenges. Remember to be kind to yourself, stay connected, and prioritise self-care. Here's to a joyful and mentally healthy summer for you and your family! Join the FIT MAMA app for just £1 with code REFERAFRIEND (offer ends 31st July)