8 Steps to Reduce Anxiety Over Summer Break

Summer break never comes soon enough and never lasts long enough. It’s a much-anticipated time for college students, offering a chance to relax and step away from academic pressures. However, for many, the transition from a busy semester to a relatively unstructured break can bring its own set of anxieties. Whether it’s concerns about internships, future plans, or simply managing downtime effectively, summer break can sometimes be more stressful than expected. This blog post explores evidence-based strategies for college students to reduce anxiety and make the most of their summer break.

1. Nail Down a Routine: While it’s tempting to sleep in and take each day as it comes, maintaining a loose routine can provide a sense of stability. It also helps your brain have some amount of predictability (which reduces anxiety). Plan your day with a balance of activities, including exercise, hobbies, and social time. Also, set small, achievable goals for the summer. These can range from reading a certain number of books to learning a new skill. Goals provide a sense of purpose and accomplishment. I think physical fitness, reading, or even cooking goals lend themselves to measurable outcomes that can be easily tracked and very satisfying.

2. Get Fit: Physical activity is the number one evidence-based way to reduce anxiety. Aim for at least 30 minutes of exercise a day, whether it’s a morning run, yoga session, or playing a sport with friends. This also helps with sleep. Pay attention to your diet. Eating a diet full of fruits, vegetables, and whole grains can improve mood and energy levels. Avoid excessive caffeine (don’t consume after 11:00 am) and sugar, which can exacerbate anxiety (and actually make you feel more tired).

3. Learn How to Chill Out: Mindfulness and meditation practices can significantly reduce anxiety with few side effects. Several apps offer guided meditations that are perfect for beginners. Simple deep breathing exercises can help manage stress in the moment. Practice techniques like the 4-7-8 breathing method or box breathing to calm your mind and body.

4. Stay Connected: Maintain social connections with friends and family. Regular social interaction can provide emotional support and reduce feelings of isolation. No, it doesn’t count if you’re on Snapchat or Instagram—they are actually designed to increase your anxiety. It’s also not the same as being physically around people and interacting face-to-face. Maybe it’s a bit corny, but consider joining a summer group or club that aligns with your interests. This can be a great way to meet new people and stay engaged. I love the idea of college students joining a running club or performance group. They're challenging, social, and get you out of the house.

5. Practice Playing Again: Use the summer break to lean into hobbies you’ve pushed off during the semester. Whether it’s painting, playing an instrument, or gardening, engaging in activities you love can be therapeutic while also helping you to practice using your time without a device. Try challenging yourself to learn something new. This could be a new language, cooking, or a craft. Learning new skills can boost confidence and provide a sense of accomplishment.

6. Prep for the Future: If you’re anxious about your career, use the summer to gain experience. Internships, part-time jobs, or volunteer work can be valuable for your resume and give you a sense of direction. The days are long, so there’s plenty of time to really load up your day with a job, volunteering, fitness, and time with friends. It’s also a great time to reflect on your career goals and plan steps to achieve them. Research potential career paths, network with professionals, and consider your next steps. I especially love the idea of using summer break for informational interviews with family friends who can provide insight into job hunting and preparing for the career landscape.

7. Get Help: When anxiety becomes overwhelming, don’t hesitate to seek professional help. Summer is the time to get comfortable with a therapist. Many colleges offer counseling services during the summer, and there are also numerous online therapy options available. A great way to learn more about anxiety and how to mitigate it is by joining a support group for anxiety. Sharing experiences with other college students facing similar challenges can provide comfort and practical coping strategies.

8. Get Outside: Nature has a calming effect on the mind. Just seeing the color green reduces peoples anxiety and depression. Spend time hiking, biking, or simply walking in a park. If possible, plan a weekend getaway to a park, beach, or lake. Camping, beach trips, or mountain retreats can offer a refreshing break from daily routines and activate other senses and parts of the brain you may not use as often.

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Summer break is a valuable opportunity for college students to relax, recharge, and reduce anxiety. By establishing a routine, focusing on physical and mental health, staying connected, engaging in hobbies, planning for the future, seeking professional help if needed, and enjoying nature, students can make the most of their summer break. It’s not about balance but about attending to each of these areas to reduce anxiety and increase satisfaction. Remember, the goal is to find an authentic structure that works for you and allows you to return to the next semester refreshed and ready to tackle new challenges.

To find a therapist, visit the Psychology Today Therapy Directory.