For many families, summer brings a welcome shift: slower mornings, later bedtimes, sunshine and space to rest. But for children and teens, that shift can also come with emotional upheaval. The routines and social anchors that support their sense of stability — school, friendships, extracurriculars — fade into the background and the result is often quieter than we expect: withdrawal, irritability, sleep disruption, or behavioural regressions.

As a child and adolescent mental health specialist, I have come to understand summer not just as a season of freedom, but also as a critical period for emotional safety and relational connection. The absence of structure can create emotional vulnerability, especially for children living with anxiety, ADHD or in households where caregivers are balancing full-time work or added stress.

While the school year focuses on academics and performance, summer is an opportunity to focus on regulation, resilience and relationships. Here are a few gentle ways families and caregivers can create emotionally safe summer spaces for children of all ages:

1, Keep light structure in place

Children thrive when the day has some rhythm. It does not need to be rigid — think predictable mealtimes, outdoor time, quiet time and screen-free moments. Teens may resist routines, but offering them ownership over their schedule can meet the need for autonomy while still providing emotional scaffolding.

2, Encourage emotional expression

Ask more than “How was your day?” Try: “What felt hard today?” or “What made you smile this week?” Children (and teens) need safe spaces to release what is on their hearts. Connection builds safety, and safety builds regulation.

3, Support digital boundaries

While screens can offer entertainment and connection, too much unstructured screen time can dysregulate mood and behaviour. Co-create a tech plan with your child or teen — one that includes tech-free zones, such as during meals or an hour before bed.

4, Notice changes in mood or behaviour

Irritability, changes in appetite, excessive sleep or isolation, and heightened emotional sensitivity can be early indicators of mental strain. Don’t wait until things “get worse”; early support changes everything.

5, Protect rest and play

We live in a culture that glorifies busyness. But children, especially neurodivergent or sensitive ones, need unstructured time to reset their nervous systems. Let them daydream, build, create or simply be. Boredom can be the doorway to imagination.

6, Offer opportunities for connection

Not all children have access to summer camps or travel. But connection does not need to cost money. Evening walks, journal prompts, garden time, cooking together, these build memories and emotional bonds that children carry with them long after summer ends.

This summer, let’s expand the definition of wellness beyond activities and achievement. Let’s ask instead:

Do our children feel seen, safe and supported?

Are we building homes and communities where mental wellness is nurtured as much as physical health?

At Simply Bloom Bermuda, we believe mental health is not a luxury; it’s a foundation. We’re committed to supporting families with practical, accessible tools that centre emotional growth and regulation — not just during crises, but year-round.

As we move through these summer months, may we hold space for both sunshine and softness, and make room for the conversations, the quiet moments and the care our children deserve.

• Chardonaé Rawlins, a child and adolescent mental health specialist, is the founder of Simply Bloom Bermuda. For more tools, resources and support for families navigating mental wellness, visitwww.simplybloombda.comor follow us @simply.bloombda on Instagram