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There’s something about the summer holidays that feels like a breath of fresh air. It’s a natural pause in the year: A time to recharge, reflect, and reconnect with the people who matter most to us.
But making the most of this time can sometimes feel like a lot of pressure. When life slows down, our minds often speed up. We might worry that we’re not doing enough. We might feel nervous about starting a new year group or school. Or we may struggle to maintain our mental health as our routine shifts.
If you’re feeling anxious or overwhelmed, that’s completely normal. Here are a few simple techniques to help you cope and make the most of your summer break:
The STOPP Skill
This is a great tool to help your mind pause before reacting.
S – Stop
When you feel overwhelmed or distressed, just pause for a moment.
T – Take a breath
Breathe in slowly through your nose, hold it, and breathe out gently through your mouth. Repeat for as long as you need.
O – Observe
What’s going on? What are you thinking or feeling? What’s triggering it?
P – Pull back
Take a step back and get perspective. Is what you are thinking a fact or an opinion? How important is it really? Will it matter tomorrow? Next week?
P – Practice
The more you use this technique, the easier and more natural it will become.
This Moment
Focusing on the here and now helps calm your thoughts and reduce anxiety.
When you think too much about the past, it can bring feelings of sadness or regret. When you focus too much on the future, it can lead to anxiety and worry. Instead, bring your attention to this moment.
You can’t change the past or control the future — but you can choose what to do right now. So go and do something that brings you joy: Take a walk, call a friend, head to the park, read a book — whatever makes you feel alive and present.
Building Positive Experiences
This technique is about increasing the good in your life.
Ask yourself:
What would I like to learn?
What do I want to achieve?
What would I like to do more of?
These questions help you better understand yourself and your passions. The more you focus on building meaningful, positive experiences, the stronger your emotional wellbeing will become.
Embrace the Outdoors
Make the most of the summer by getting outside. Feel the grass under your feet, breathe in the fresh air, run through woodlands and enjoy nature’s calm. Capture the moment — not just with your phone, but in your memory.
And Finally…
Summer holidays are for you.
To relax.
To reflect.
To have fun.
So go out there — enjoy the sunshine, make memories, and just be. You’ve earned it.
