The exams, papers, deadlines, and late nights are behind you, and summer’s long days of freedom stretch out ahead.

But summer isn’t always the uncomplicated break some college students expect it to be.

Leaving campus and returning home is a transition, and transitions take energy.

Going home can be complicated.

An open schedule can feel unmooring rather than liberating.

For some students, the quiet of summer only makes the harder feelings more difficult to ignore.

Supporting Summer Mental Health

Wherever you are this summer, your mental health deserves attention, and there are real, practical things you can do to support it.  

The following guidance, developed by Widener University’s Office of Wellbeing and Belonging for Widener students, offers advice that applies to college students everywhere.

Find Small Joys

Joy doesn’t have to be a big emotion or a dramatic experience.

Joy is often built from tiny moments that come from within, according to Catherine A. Feminella, EdD, Associate Vice President and Associate Dean for Wellbeing and Belonging at Widener University.

Joy can spring from our senses. It’s how we notice and appreciate our lives: the taste of morning coffee, the scent of blooming flowers, a hug from someone you care about, and birds outside the window.

Being open to joy means being present and bringing yourself back with kindness when you get distracted.

Summer moments worth saving can be a meandering walk in your neighborhood or park, a phone call with a friend or loved one, the flavor of iced coffee or warm tea in the morning, or spending a late afternoon sitting outside in the sun.

Stick to a Routine

One of summer’s great gifts is freedom, with no classes, homework, or meetings, but you still need structure. Your mental and physical health will benefit from a few regular habits.

Aim for seven to nine hours of sleep. Consider setting a time each night to put technology away and use timers to limit how long you spend on certain apps.

Eat well and stay hydrated. Nourish yourself with balanced meals and drink water throughout the day.  

Be active and move your body with an activity you enjoy. That can be walking, biking, yoga, hiking, swimming, or dance lessons.

Plan your time by structuring your days loosely but intentionally. Too much unplanned time can make the return to a demanding academic schedule harder than it needs to be.

Connect With Community

Being with your people is one of the most powerful things you can do for your mental health.

Friends, family, community organizations, sports teams, religious groups, and local classes. Nurture the connections that feel real to you.

 Find time for face-to-face connections with people who make you feel heard and make you feel like you belong.

That’s key to boosting your mood and fighting the isolation that summer months can sometimes bring.

A few ideas:

• Regular coffee hangouts with a friend or two.
• A community sports league or fitness class.
• Video chats with distant friends or family members.
• Time with siblings, cousins, or neighbors.
• Starting a book club, language practice group, or arts and crafts circle.

Embrace Nature

Studies consistently show that time in nature reduces stress and improves mood.

Sunshine increases vitamin D, which supports mental health.

Walk your neighborhood. Swim at an outdoor pool. Browse a farmers’ market. Read outside somewhere calm.

Bike or hike on a local trail. Go berry picking. Take a trip to the beach.

Resources Available to You This Summer

Mental health support doesn’t stop when the college semester ends.

Widener University students have free access to the TELUS Health Student Support app, which offers confidential 24/7 virtual counseling via chat, phone, or video.

TELUS also has after-hours and crisis support, services in multiple languages, and anonymous health assessments.

Students elsewhere should check their own institution to see if a similar app-based counseling service is available.

A 988 Suicide and Crisis Lifeline is available 24 hours a day, 7 days a week, 365 days a year. Call or text 988.

The Steve Fund is a resource focused specifically on the mental health of young people of color. Text STEVE to 741741 anytime to connect with a trained crisis counselor.