Kids, Anxiety and Summer Boredom

Photo of three Caucasian school aged kids (two boys and one girl) sitting on a bench outside looking bored. Photo could represent how summer can increase anxiety in kids due to boredom and lack of structure. These kids may benefit from seeing a Christian counselor in Chicago like Helena Madsen at Briefly Counseling who specializes in helping kids and teens in Illinois and Florida feel better quickly.

Summer break can feel like a double-edged sword for families of kids and teens with anxiety. On one hand, the pressure of school has lifted. But on the other hand, unstructured days can lead to “summer boredom”, and for anxious kids, boredom often brings more worry, overthinking, and emotional meltdowns.

Now that the excitement of the July 4th weekend has passed, many families find themselves stuck in a mid-summer slump. Maybe the fireworks and family gatherings offered some distraction. But now what?

If you’re noticing more complaints of “I’m bored,” more emotional outbursts, or an increase in anxious behaviors, you’re not alone. Let’s talk about how you can help your anxious child or teen manage boredom and anxiety in these long summer weeks — and how this can be a great opportunity for growth, connection, and learning new skills.

Why Summer Boredom Can Be Hard for Anxious Kids

For most kids, boredom is uncomfortable. But for anxious kids, it can feel unbearable.

That’s because when there’s nothing to do, anxious minds tend to drift toward worry. “What if something bad happens?” “What if I never feel better?” “What if my friends are hanging out without me?” These thoughts can spiral quickly when the brain doesn’t have a healthy distraction or plan.

Boredom can also leave anxious kids feeling out of control. Many children with anxiety thrive on routine, predictability, and structure. Summer — especially the stretch after July 4th when camps may be over or friends are on vacation — can feel like a blank page they don’t know how to fill.

Common Mid-Summer Anxieties

Here are a few things anxious kids and teens might be worrying about this time of year:

“What if I wasted my summer?”
Teens may feel pressure to make their summer “count” — whether that means volunteering, learning a new skill, or preparing for school.
“What if I lose touch with my friends?”
Many kids worry they’ll be forgotten or left out, especially if they’re not initiating plans.
“What if I don’t like my classes or teachers next year?”
Some kids start worrying about the next school year earlier than you might expect.
“What if I’m not doing enough?”
Perfectionistic or high-achieving kids may struggle with guilt over being “lazy” even when rest is necessary.

If any of this sounds familiar, take a deep breath. This part of summer is hard for many families — and there are ways to help.

What You Can Do to Help Summer Boredom

Here are some helpful tips for getting past summer boredom:

Create a flexible routine

Kids with anxiety often feel safest when they know what to expect. That doesn’t mean you need to schedule every hour of the day. But a loose routine — like waking up around the same time, planning meals together, or designating a “quiet time” each afternoon — can be calming.

Real-life example:
Twelve-year-old Emily had started staying in bed until noon and was growing more anxious and irritable. Her mom decided to start a new morning rhythm: Wake up by 9:30, eat breakfast together, walk the dog, and then free time until lunch. Emily resisted at first, but after a week, she was sleeping better and less overwhelmed.

Plan one thing a day

Rather than trying to fill the whole day, aim to plan just one thing your child can look forward to. It can be as small as a library trip, a picnic in the backyard, or baking muffins.

This gives kids a sense of purpose without being overstimulating or overwhelming.

Tip: Let your child help plan the activity. When anxious kids feel like they have some control, they feel safer and more engaged.

Teach them how to handle summer boredom

Boredom isn’t something to avoid at all costs — it’s something kids can learn to tolerate and even use. Instead of rushing to fix boredom, try saying:

“It sounds like you’re bored. That’s okay! Sometimes our brains need space to wander. I wonder what you’ll come up with next.”

Then, have a “boredom bin” or a list of options your child can choose from when they’re stuck.

Real-life example:
Ten-year-old Jonah was constantly saying, “I’m bored!” and turning to video games. His parents made a “Boredom Jar” with slips of paper: build a Lego maze, write a silly story, call Grandma, organize your trading cards, etc. Jonah didn’t love it at first, but over time, he used the jar to kickstart creative play.

Balance downtime with social connection

Photo of three teen female friends (one Caucasian, one Black, and one appearing to be Hispanic) all sitting on a curb outside laughing with their arms around each other. Photo could represent how these girls are managing to balance their downtime this summer along with their need for social connection as suggested by one of the girl's Christian counselor in Chicago. Too much alone time can increase anxiety. But many anxious kids avoid social situations because they’re worried about being judged, rejected, or not knowing what to say.

Help your child make low-pressure connections — like inviting one friend over, attending a small group event, or FaceTiming a cousin. Even just texting a friend can help anxious kids feel more connected.

Tip: Don’t force big social events if your child isn’t ready. Start small and celebrate the effort.

Practice coping skills together for summer boredom

Summer offers a great chance to practice emotional regulation skills without the stress of school.

Try these together:

Deep breathing (try “box breathing”: in for 4, hold for 4, out for 4, hold for 4)
Movement breaks: jumping jacks, yoga, a dance party
Journaling or drawing about feelings
Listening to calming music
Practicing positive self-talk

Real-life example:
Fourteen-year-old Lila started using a daily “calm down corner” her mom set up in the living room. It had fidget toys, coloring pages, headphones with calming music, and her journal. She used it after rough mornings and found it helped her reset for the day.

Keep an eye on screen time

It’s tempting to let screens fill the space during summer. And a little screen time is okay! But too much can worsen anxiety, especially if your child is comparing themselves to others or avoiding real-world engagement.

Instead of removing screens altogether, create healthy boundaries:

No screens until after one planned activity
Screen-free meals or certain hours of the day
Replace scrolling with engaging options (like learning a new skill or family board games)

Validate their feelings

Sometimes we want to talk our kids out of being anxious or bored. But what they often need first is to feel Photo of smiling Caucasian mom sitting at a white table with her school aged daughter who has her back to the camera. Photo could represent how this mom is validating her daughter's feelings as they talk as suggested by the girl's Christian child therapist in Chicago, Helena Madsen at Briefly Counseling who specializes in working with kids and teens with anxiety in Illinois and Florida. heard.

Try saying:

“That makes sense.”
“I hear you. Summer can feel really long sometimes.”
“You’re not the only one who feels that way.”

Validation helps kids feel safe — and when kids feel safe, they can move through tough emotions more easily.

Don’t forget self-care for you

When your child is anxious and bored, it can drain your own energy quickly. Make sure you’re taking time for yourself — even 10 minutes to drink a cup of coffee in peace, go for a walk, or talk to a friend.

Your calm presence is one of the most powerful tools your child has. Taking care of yourself is taking care of your child.

When to Seek Extra Help for Summer Boredom and Anxiety

If your child’s anxiety seems to be getting worse — if they’re withdrawing completely, struggling with sleep or eating, or having frequent meltdowns — it may be time to talk with a child therapist like myself who specializes in kids and teens with anxiety at Briefly Counseling.

Sometimes, a few sessions with a counselor can make a big difference. Kids and teens often learn best from a neutral adult who can teach them tools in a fun, engaging way.

Final Thoughts on Summer Boredom and Anxiety

The middle of summer can be a tough time for anxious kids — and their parents. The excitement has faded, and the return to school still feels far away. But with a few intentional steps, this time can also be an opportunity.

Your child can learn how to handle boredom, build resilience, and connect with others in meaningful ways.

So take a deep breath. You don’t need to be perfect. You just need to be present, consistent, and open to trying new things.

And remember: boredom isn’t a problem to solve — it’s a doorway to creativity, connection, and growth.

Begin Anxiety Counseling in Chicago, Illinois and Florida for Anxious Kids and Teens!

Photo of smiling school aged Black girl sitting on a white couch with an open laptop on the white table in front of her while wearing white headphones. Photo could represent how much she is enjoying her Christian counseling session for kids with her solution focused brief therapist Helena Madsen at Briefly Counseling serving Illinois and Florida. If your child or teen is struggling with anxiety, there is hope! Anxiety is highly treatable and child therapy for anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring child therapist in Chicago, IL and FL, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or complete my Contact Form to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

I am now also licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.