Summer Wellness & Self-Care Toolkit

With school out, summer is often portrayed as a time of endless fun, relaxation, and adventure. However, while many enjoy the break, others face unique challenges and stressors. This season can be particularly difficult for both youth and adults, as everyone navigates different experiences and pressures that come with the warmer months.

According to a survey by the U.S. Department of Justice, Seasonal Patterns in Criminal Victimization Trends, intimate partner violence increases by 12 percent in the summer months compared to other seasons.

Some factors that come into play are:

  • Increased stresses due to summer break for children
  • Increased temperatures
  • Increase in alcohol and drug intake. NOTE: While these factors may possibly increase abuse, they are certainly not the cause of domestic violence and are not to blame; intoxication doesn’t cause abuse, and sobriety doesn’t stop it.
  • Increased numbers of parties, drinking, and idle time make teen dating violence tragic for many young people.
  • The Department of Justice also found that women ages 16 to 24 are at the highest risk of becoming victims of domestic violence.

(Source: Bridges Domestic Violence Center)

In an effort to support our community and provide helpful tools, we’re sharing free resources and opportunities for youth and adults, focusing on personal growth, educational exploration, and community engagement. We hope these summer resources provide enriching and memorable experiences so that we can make the most of this time away from school. Enjoy and have a safe summer ahead!

A Guide to Coping Skills

What do you do when you feel down? Pick one or two coping skills and practice them for at least a month. Remember, coping skills are like habits: they need time and repetition!

  1. Move: Go for a walk, stretch, dance, or sing.
  2. Release Tension: Stretch, close your fist tightly and squeeze for 10 seconds before releasing, or exercise.
  3. Practice Mindfulness: Focus on an object near you—its shape, color, size, design, temperature.
  4. Journal: Write, draw, or doodle about how you feel, your thoughts, something you’re hoping for, or something that makes you happy.
  5. Visualize: Think of something that makes you happy—a place, activity, person, or object. Stick with this memory until you feel calmer.
  6. Create: Practice your preferred craft—drawing, beading, cooking, dancing, singing, etc.
  7. Practice Repetition: Trace your hand with your finger or use box breathing.
  8. Find or Create a Moment of Peace: Enjoy taking deep breaths, listen to a soothing song, connect your fingertips with each other, and count to 10.
Wheel of Emotions adapted from Brene Browns Atlas of the Heart

Resources to Make This Summer Safe, Productive, and Exciting!

Taking Care: Supporting Yourself and Others

Explore our YouTube playlist to learn about different ways to self-care, the importance of self-care, and how you can best find the balance in caring for yourself and others.

Mind/Body Exercise Worksheets

Consider incorporating these mind/body exercises from into your routine to enhance your well-being.

Self Care and Mindfulness Apps

Headspace offers guided meditation and mindfulness practices to help reduce stress, improve focus, and enhance overall well-being.

Calm provides a variety of mindfulness exercises, including sleep stories, meditation, and relaxation techniques to help you manage stress and find peace.

Insight Timer features a vast library of free guided meditations, music tracks, and talks from mindfulness experts to support your daily meditation practice.

Guided Meditations

Tara Branch

Tara Brach – Guided meditations focused on mindfulness and compassion, offering techniques to cultivate a deep sense of awareness and self-acceptance.

Kristin Neff

Kristen Neff – Guided self-compassion meditations to help you develop kindness and understanding towards yourself, enhancing emotional resilience and well-being.

tricia Hersey

Nap Ministry: Call 1-833-LUV-NAPS for pre-recorded rest messages from Tricia Hersey to encourage and promote the importance of rest as a form of self-care.

Where to Find Help

Emergency Services

Psychiatric Emergency Rooms for children 18 and younger. Not all hospitals have these facilities, but children can be evaluated in any emergency room and hospital staff will consult with the family about next steps.


  • TEEN LINE: (310) 855-HOPE or (800) TLC-TEEN / (800) 852-8336. A teen-to-teen hotline with community outreach services, 6pm-10pm PST daily. Visit Teen Line Online for more info.
  • National Domestic Violence Hotline: 1-800-799-7233. Visit
  • In cases of emergency, call 911 immediately.

Free Counseling

Talkspace (Teenspace)

Teens ages 13-17 can gain access to Talkspace services in just a few steps:

  1. Click on ‘Get started’ and enter their birthdate and zip code to qualify.
  2. Answer a few questions about themselves.
  3. Enter a parent or guardian’s email address who will then provide consent (if the teen has chosen therapy).
Talk Space Teens Free Therapy Graphic

Teens are typically matched to a therapist licensed in New York within 24 hours. Once signed up, they have access to one live video session per month and unlimited messaging therapy from their computer or cellphone. Teens can send messages to their Talkspace therapist 24/7. Therapists generally respond every day, 5 days per week.

We hope these resources and tips help you prioritize wellness and self-care this summer.

Remember, taking time for yourself is crucial for your overall well-being.

Enjoy the summer, stay safe, and take care!

Explore more resources. 

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