Taking a Break During School Breaks: Mental Health Tips for Teens and Young Adults

School breaks are an excellent opportunity for teens and young adults to recharge, reflect, and focus on their mental health. However, for many, these breaks can bring challenges, such as isolation, adjusting to family dynamics, or navigating expectations. Whether you’re heading home or staying in your college town, it’s important to prioritize self-care and mental wellness during this time. Below are helpful tips and strategies to ensure that you get the most out of your school breaks.

Combatting Isolation During School Breaks

Both students who stay at school and those who go home for the holidays can experience feelings of loneliness. It’s easy to fall into the trap of staying in bed to avoid loneliness, but reaching out for support is essential. Technology makes it easy to stay connected, no matter where you are.

Here are a few ways to stay connected:

• Schedule video calls with friends to catch up regularly.
• Attend virtual hangouts and do activities together—such as gaming, drawing, or virtual card games.
• Send old-school pen pal letters to stay in touch, or create digital letters and share them with friends.
• Build a new support network by volunteering at local events or joining community groups.

If you’re feeling particularly isolated and don’t have someone to talk to, there are resources available. The NAMI HelpLine is available to offer support, available Monday through Friday from 10 a.m. to 10 p.m. ET. For additional help, text “Friend” to 62640 to be connected to the teen and young adult helpline.

Setting Boundaries and Expectations with Family

Being home for school breaks may come with increased expectations from family members. Whether it’s helping with chores, taking care of younger siblings, or pitching in with family businesses, it’s important to communicate your boundaries. It may be tough, especially when cultural expectations in your home differ, but having an open conversation can help ease the pressure.

Here are some tips for establishing boundaries:

• Discuss what responsibilities your parents feel are necessary and what would help you mentally prepare for the upcoming semester.
• Communicate what you need to stay balanced, and make time for self-care and downtime.
• If you’re comfortable, share resources like our Boundaries info sheet to help your parents understand your needs.

Having an honest conversation with your family can help set expectations for a break that benefits everyone.

Self-Care Strategies When Visiting Family

Holiday gatherings can be stressful, especially if certain family members cause anxiety. Here are some self-care strategies to help you manage those uncomfortable interactions:

• If possible, plan to leave the event early and give yourself an exit strategy.
• Have a trusted family member or friend with you for support, and use code words to signal if you need to leave or take a break.
• Step away from stressful conversations by visiting the bathroom for a reset, or practice deep breathing exercises.
• After tense interactions, plan some self-care activities like a phone call with a friend or a small treat to soothe yourself.

If you ever need immediate support, don’t hesitate to reach out to a helpline, such as the NAMI HelpLine, The Trevor Project, or the Crisis Text Line.

Supporting Your Mental Wellness

The school year can be mentally exhausting, and breaks are a great time to reinstate self-care habits that may have fallen off during the semester. Use this time to nurture your mental health by establishing healthy routines that can continue throughout the year.

Start your day with these wellness habits:

• Make a list or journal to set goals for the day.
• Move your body- engage in physical activity.
• Enjoy a tech-free breakfast without distractions from screens.
• Practice gratitude or set intentions during your morning routine.

Evening routines can help you unwind:

• Journal about your day and set intentions for the next.
• Stretch or practice calming yoga before bed.
• Engage in a relaxing activity like reading or drawing.

Make time for activities that bring joy:

• Read a book, watch a movie, or catch up on video games.
• Take a walk or enjoy a hobby like painting or writing.
• Spend quality time with friends, whether it’s in person or virtually.

Remember to prioritize movement during the day. Whether it’s a walk, yoga, or weightlifting, staying active is essential for mental and physical well-being.

Managing Stress During Trips

Traveling can be both exciting and stressful. Whether you’re going on a road trip or flying, it’s important to plan ahead to manage any anxiety that might come up.

For a smooth trip, try these strategies:

• Pack a personal bag with things that help you relax, such as books, coloring supplies, or podcasts.
• Plan for coping mechanisms in case you feel overwhelmed, like deep breathing exercises or fidget toys.
• If you’re driving, plan for regular stops to stretch, hydrate, and eat.
• Share driving responsibilities with others to prevent fatigue and make the journey more enjoyable.

By preparing for travel and maintaining your mental wellness routine, you can reduce stress and make the most of your trip.

Conclusion: Prioritize Your Mental Health

School breaks are a time to rest, recharge, and focus on your well-being. Whether you’re dealing with isolation, family dynamics, or the stress of travel, setting boundaries, practicing self-care, and staying connected can help you navigate this time with ease. Remember, your mental health matters, and taking breaks is essential for maintaining balance throughout the school year.

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