Self-Care for Students on Summer Break

It’s here…Summer break!!! You’ve made it this far, and we are proud of you! Some of you have been dreaming of this break for what feels like forever, right? While others, let’s be honest, are feeling kind of anxious about it. Summer break means no more sounds of your alarm waking you up early, no more assignments due at 11:59pm on Sunday, and no set schedule. To some of us, this is the best feeling ever! To others, we sort of grew to like this routine, whether we realized it or not. No matter where you stand, it’s important to practice some self-care this summer! At Tamarasa Therapy, we are here to offer some self-care tips for students on summer break. 

Set an intention

Instead of setting a strict goal or routine in the summer, set an intention. Intentions are something you desire and plan to do. By setting intentions, you eliminate the distress that comes with having to meet certain goals. Intentions allow you to express your desires without putting so much pressure on you. Instead of saying “I have to wake up at 8:00am every morning and go for a walk”, try “I want to take care of my body”. This is an intention that shows how you desire to practice self-care. You can also check in on your intentions and see if they are aligning with what you are actually doing throughout the day. 

Create a list of activities

In the summertime, it can often feel like you “wasted the day away”. To identify some of these negative behavior patterns, we can create a list of activities we can do that are more positive. You could even rank your list in order 1-10, of what you want to do most and what the reward would be from doing the activity. Having your behavioral activation plan can ease your mind when you’re wondering what to do for the day. This is also a way to write down activities that align with your intentions, which we talked about. 

Some examples of activities may include: Cook a meal, read a book, go for a walk, volunteer, watch a movie, visit a friend. 

Practice the ABC skill

The ABC skill is all about taking care of ourselves so we are less vulnerable to sickness and emotional distress.

A- Accumulate positive emotions by doing things you enjoy

B- Build mastery doing things you enjoy

C- Cope ahead. Be prepared to use coping skills to address negative thoughts that may arise.

Practice the PLEASE skill

Much like the ABC skill, the PLEASE skill is focused on our overall well-being. This is a great acronym for us to remember, especially in the summer.

P- Physical Illness. Treat illnesses or injuries in a timely manner. Remember to take your medications as prescribed.

L-List Barriers. Acknowledge that you may experience barriers and list them out in order to address. Listing them out and working through them one at a time  can reduce feelings of being overwhelmed and can make it more manageable for you.  Some examples of barriers may include: embarrassment about a problem, lack of assertiveness, fear of medical treatment, past negative experiences, finances, etc. 

E- Balanced Eating. Try to eat foods that are nourishing to your body. This can promote your health and make you feel more energized.

A- Avoid mood-altering substances. Avoid things that may impact your mood.

S- Balanced Sleep. Establish good sleep habits and a regular sleep routine. 

E- Get Exercise. Exercising has many physical and mental health benefits. Exercising boosts your mood, increases cognitive functioning, and strengthens bones and muscles.

Seek help when you need it

At Tamarasa Therapy, we are here to help you when life feels heavy. You deserve to personally heal and grow. We understand the stressors that come with being a student and we are here for you! Summer break is a time for you. Set those intentions, find activities you enjoy, take care of yourself, and let us help you do so! You are worthy of this summer break! 

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References

Linehan, M. (2024). ABC Please Skill. Dialectical Behavior Therapy (DBT) Tools. https://dbt.tools/emotional_regulation/abc-please.php

Therapist Aid. (2012). Behavioral Activation (Guide) | Therapist Aid. Therapist Aid. https://www.therapistaid.com/therapy-guide/behavioral-activation-guide