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The Science Behind Summer Stress

Updated: Jun 15

"I'm bored." "There's nothing to do." "When does school start again?" "I miss my routine."

If you can already hear echoes of these all-too-familiar phrases (whether from your kids, yourself, or that voice in your head), know you are not alone. As summer announces its glorious arrival of endless afternoons, warm weather and disrupted schedules, many of us are discovering a not-so-secret truth: summer transitions can be surprisingly stressful.


While many see summer as synonymous with relaxation and fun, the cynic in us seems to know better. Often summer can feel less like a long awaited vacation and more like navigating uncharted enemy territory – whether you're juggling work schedules with camp logistics, missing your classroom routine, or simply wondering how to fill suddenly endless days.


The Science Behind It


Here's something that might surprise you: researchers have actually validated what we've been feeling all along. Back in 1967, psychiatrists Thomas Holmes and Richard Rahe created the Social Readjustment Rating Scale, which ranks life's most stressful events. While "death of a spouse" topped the list, "begin or end of school" came in at number 27 out of 43 – ranking higher than moving houses or having trouble with your boss.


So when you're feeling overwhelmed by the transition from structured routines to summer's free-for-all, remember: science is on your side. This stress is real, it's normal, and it's not a reflection of your abilities as a parent, student, or functioning human being.


Why Summer Throws Us All Off Balance


Change in Routine: Whether you're 8 or 80, humans thrive on predictable patterns. Summer arrives like that relative who rearranges your entire house while you're sleeping – suddenly nothing is where you left it, and you're not sure where anything belongs.


Lack of Structure: When external structures disappear, we all feel a bit adrift. Days stretch endlessly without the familiar anchors of school bells, work meetings, or regular commitments. Time becomes this vast, shapeless thing we're supposed to somehow "enjoy."


Social Shifts: Summer changes how we connect with others. Regular social interactions disappear, family dynamics shift when everyone's home more, and we're all trying to figure out new ways to maintain connections when normal patterns are disrupted.


Strategies for Actually Enjoying Summer


1. Create Your Own Structure (But Make It Flexible)

Structure doesn't mean scheduling every minute. It means creating enough predictable anchors in your day so you don't feel like you're floating in a time void. Maybe it's consistent meal times, a morning routine, or regular evening walks. Find what works for you and don't feel guilty about maintaining it during "relaxed" summer months.


2. Build Your "Emergency Boredom" Arsenal

Keep a running list of go-to activities for those inevitable moments when time feels endless:

  • Local spots you never visit during busy seasons (parks, museums, that coffee shop you drive past daily)

  • Projects you've been putting off (cleaning that closet, learning guitar, finally reading that book)

  • Simple pleasures that feel special (afternoon ice cream, impromptu picnics, trying new recipes)

  • Social activities (calling an old friend, organizing a get-together, joining a community group)


3. Focus on What You Can Actually Control

You can't control the weather, other people's moods, or whether your carefully planned activities will be appreciated. But you can control your own responses, your personal boundaries, and how you structure your time. Identify what matters most to your summer well-being and prioritize those elements.


4. Don't Forget Your Social Needs

Summer often disrupts our regular social patterns, but connection is still important. Make deliberate effort to maintain friendships, create new social opportunities, or simply ensure you're getting enough human interaction to feel balanced.


A Final Reality Check


Summer stress is real, and acknowledging it doesn't make you ungrateful or a failure at relaxation. It makes you human. The transition from structured, predictable routines to summer's open-ended nature is genuinely challenging at any age.


Be gentle with yourself as you navigate this seasonal shift. Create the structure that serves you, embrace the flexibility that brings joy, and remember that everyone is figuring out their own summer rhythm. The same principles that work during busy seasons still apply: acknowledge the challenge, focus on what you can control, and be patient with the process.


The good news? Every summer teaches us something about what we need to thrive. Pay attention to what works and what doesn't – that wisdom will serve you well in future seasonal shifts. And remember, whether it's August boredom or September back-to-school anxiety not that far around the corner, this too shall pass. In the meantime, you're doing better than you think you are.


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