As kids across the UK celebrate six weeks of sun and freedom, many parents are quietly bracing themselves for what can feel more like an endurance test. The long summer break, while joyful for many kids, often comes with a heavy dose of pressure for parents and carers.

From juggling work commitments to keeping kids entertained, and managing the financial squeeze of activity costs and holiday clubs, it’s no wonder that UK online searches for “kids activities” spike as soon as the school gates close for summer.

It’s a familiar picture across Europe too – recently, Italian parents made headlines for turning to psychological help to cope with their country’s notoriously long school holidays.  The Lombardy association of psychologists has reported a 40% increase in demand for psychological help during this period.

On Reddit, one user’s post simply asked: “How the hell do parents do summer holidays?” Hundreds of people commented, offering tips, venting frustrations, and sharing their own stress.

“The summer holidays can be a particularly stressful time for parents, as balancing work, childcare, and their own wellbeing often leaves many feeling overwhelmed. Financial pressure can also weigh heavily on parents during this time,” says Joseph Conway, BACP registered psychotherapist and mental health trainer at Vita Health Group. 

Research shows that 69% of parents have reported being stressed about organising affordable family days out.

While there’s no magic wand to make the school holidays completely effortless, Conway has shared six effective tips to help parents keep stress in-check this summer.

“Self-care is not selfish or self-indulgent, it’s essential to protect our own wellbeing over the summer holidays. We cannot show up for our children, our families, our friends, and juggle work, if we are running on empty,” says Conway. 

How to manage summer holiday stress 

• Be kind to yourself: Parents often put everyone else first – especially in the school holidays. But a few minutes of self-care each day can make a world of difference. Whether it’s a cup of tea in the garden, a walk at sunset, or simply ten minutes of quiet, make space to recharge. Embedding self-care into your daily routine also models healthy behaviours for children.
• Tame the negative self-talk: You may find negative or self-berating thoughts run through your mind, such as “I’m awful for not spending time with my kids today” or “My kids are bored because I haven’t organised enough for them”. First, imagine a friend is sharing these feelings with you. Second, question how you would respond to them. It’s likely you’d comfort your friend and give them support and reassurance. Now, try to respond to your negative or self-critical thoughts in this kinder way, giving yourself the same positive encouragement you would give to a friend.
• Manage expectations for the whole family: Not every day needs to be an Instagram-worthy adventure. Children love simple, low-cost fun – from water fights with plastic cups to face painting, bubble-blowing, or DIY movie afternoons. Write down a list of go-to activities that you feel able to do.
• Practise mindfulness together: Mindfulness is a great way to calm and centre the body, and it’s easier to integrate into family life than you might think. Take your shoes off and walk on the grass, lie on your backs and find shapes in the clouds. Or, take crayons to the park and draw what you see. Kids are great imitators and they’ll follow your lead, so it’s important to let them see you slow down and connect with the present.
• Ask for help: The old saying “it takes a village to raise a child” still rings true. Don’t hesitate to lean on friends, family, or holiday clubs when you need space. Using support is not a sign of failure, it’s a lifeline for your wellbeing during this very busy time.
• Don’t neglect adult connection: It’s really important to weave ‘adult time’ into your day. This can be tricky if you don’t have access to childcare or live close to family members who might be able to offer this support. You could arrange a picnic or play-date in the local park with other parents from school so you have the opportunity to catch up with other adults. 

“Parents often feel pressure to create a ‘perfect’ summer for their children, but in reality there is no such thing,” says Conways. “It’s actually okay for children to be bored sometimes. Independent play time or uninterrupted time alone can help a child to build problem-solving skills and teaches independence. You may find this is when your child becomes more creative and inventive.”

Conway continues: “‘No’ is a complete sentence, and this includes saying no to our children, to work and to social plans – anything that drains us when we don’t have the capacity. As a parent, taking care of your own mental health should be a priority. It’s important to remember: you’re doing your best, and that’s more than enough.”

“If you’re struggling with your mental health, it’s important to seek professional support. Book an appointment with your GP or refer yourself to an NHS talking therapies service. Know that you are not alone and there are qualified professionals who can help you.”