Looking after your Mental Health during the School Holidays

The school holiday is a time to unwind, relax, recharge and enjoy a break from the usual routine and stressors. However, it is a time when young people can easily fall into habits which could have a negative impact on their wellbeing. The very basic self-care strategies to maintain good mental health, such as staying active and connecting with others, are often the first ones to go. 

Mental health and wellbeing always need to be prioritized, even during school holidays. Taking care of our mental health will not only help us to enjoy the holidays more, but can also help us to feel more refreshed, balanced, and ready to tackle the next school term.

Here are 10 simple tips to help you make the most of your holiday while staying happy and healthy:

1. Stay Active

  • Exercise regularly: Go for a walk, ride a bike, swim, or try a new sport. Physical activity boosts mood and reduces stress.
  • Get outside: Spend time in nature to relax and recharge. Visit a park, beach, or hiking trail.

2. Maintain a Routine

  • Set a schedule: Balance sleep, meals, chores, and free time to create stability during the holidays.
  • Wake up and sleep consistently: Prioritize getting enough rest by keeping a regular bedtime and wake-up time.

3. Stay Connected

  • Spend time with loved ones: Enjoy quality time with family and friends through shared activities.
  • Reach out: If you are feeling lonely or stressed, talk to someone you trust, like a friend, family member, a friend’s parent, or counsellor.

4. Balance Screen Time

  • Take breaks from devices: Set boundaries on social media and gaming to prevent overuse.
  • Explore offline activities: Read a book, start a hobby, or create something artistic.

5. Practice Mindfulness and Relaxation

  • Mindfulness exercises: Try deep breathing, meditation, mindful colouring, or yoga to stay calm and centred.
  • Journaling: Write down your thoughts, feelings, or things you are grateful for to process emotions and focus on positivity.

6. Set Goals and Stay Engaged

  • Try new things: Learn a new skill, take up a hobby, or volunteer in your community.
  • Plan activities: Create a bucket list of fun or productive goals to achieve during the break.

7. Focus on Self-Care

  • Eat well: Maintain a balanced diet with plenty of fruits, vegetables and water.
  • Prioritize rest: Take time to relax and recharge, whether by reading, listening to music, or enjoying a quiet moment.

8. Seek Support When Needed

  • Recognize signs of stress: If you are feeling overwhelmed, sad, or anxious, talk to someone about it.
  • Access resources: Keep a list of mental health hotlines, websites, or local services handy for emergencies. Here are a few:
  • Kids Help Line offers free 24-hour telephone support or online chat for young people on 1800 55 1800 or www.kidshelpline.com.au
  • Casey Youth Counselling: For more information or to request a service: Call 03 9792 7279 to speak to an intake worker or Text 0417 347 909 with your name and number
  • Headspace has centres in Narre Warren, Pakenham, Dandenong and Frankston, and can be called on 1800 367 968

9. Balance Responsibilities and Fun

  • Tackle tasks gradually: Spread out chores or school prep to avoid last-minute stress.
  • Enjoy downtime: Make time for things that make you happy, like playing games, watching movies, or exploring hobbies.

10. Practice Gratitude

  • Reflect daily: Take a moment to think about things you are thankful for each day.
  • Show kindness: Help others or do something kind for someone which will also boost your own mood.

In the table below is a list with some ideas of fun, low-cost activities for the school holidays. Try to balance screen time with some of these.

List of Fun, Low-Cost Activities for the School Holidays

Outdoor Adventures

  • Have a picnic in a local park.
  • Go on a nature walk or hike and collect interesting rocks or leaves.
  • Fly a kite on a windy day.
  • Visit a nearby playground or skate park.
  • Plan a scavenger hunt with friends or family.
  • Explore your town on a bike ride.
  • Watch a sunrise or sunset.
  • Plant a small garden or grow herbs in pots.
  • Walk your own or someone else’s dog.

Creative and Artistic Fun

  • Try DIY crafts using items around the house (e.g., recycled materials).
  • Paint rocks and leave them in the neighbourhood for others to find.
  • Start a summer photo journal or scrapbook.
  • Build a fort indoors with blankets and cushions.
  • Make friendship bracelets to share with friends.
  • Watch a YouTube tutorial on drawing something specific.
  • Recreate your old photos from years ago.

At-Home Adventures

  • Have a themed movie marathon with popcorn.
  • Camp out in your backyard or living room.
  • Create a homemade obstacle course.
  • Host a board game or card game day.
  • Learn a simple magic trick or juggling.

Water Fun

  • Have a water balloon fight.
  • Set up a DIY splash pad with a hose and sprinkler.
  • Visit a local beach, lake, or public pool.
  • Create boats out of recyclables and float them in a kiddie pool.

Kindness

  • Help a friend/neighbour/stranger.
  • Make a gift for someone.
  • Try a random act of kindness.
  • Do someone a favour.
  • Teach somebody a skill.
  • Plan a surprise for someone.
  • Make a list of your good points.
  • Make a list of someone else’s good points and give it to them.

Fitness and Movement

  • Learn a simple dance routine from an online tutorial.
  • Try yoga or stretching exercises outside.
  • Organize a mini sports tournament with friends.
  • Practice skipping rope or hula hooping.
  • Have a backyard or local park relay race.

Community and Social Fun

  • Volunteer at a local charity or community centre.
  • Host a lemonade stand or bake sale with friends.
  • Organize a free swap with friends for books, toys, or clothes.
  • Write and deliver letters or cards to neighbours or relatives.
  • Explore a free museum or community event.

Learn and Explore

  • Visit the library and borrow books or movies.
  • Watch educational YouTube videos about a topic you love.
  • Try stargazing on a clear night and look up constellations.
  • Make a time capsule to open in the future.
  • Learn basic phrases in a new language.
  • Take care of a pet or help with a family responsibility.

Connect

  • Contact a friend.
  • Join a new group.
  • Write a letter to a friend.
  • Reconnect with an old friend.

Cook

  • Cook a meal for yourself.
  • Cook a meal for someone else.
  • Bake a cake/cookies/brownies.
  • Roast marshmallows.
  • Find a new recipe.

Try Something New

  • Try a new food.
  • Listen to some new music.
  • Watch a new TV show or movie.
  • Wear some new clothes.
  • Read a new book.
  • Do something spontaneous.

Write

  • Write a letter with compliments.
  • Write an angry letter (then tear it up!).
  • Write a grateful letter.
  • Write a ‘thank you’ card.
  • Write in a journal/diary.
  • Write your CV.
  • Create a comic book or write a short story.

Pamper

  • Give yourself or someone else a facial.
  • Watch a make-up tutorial and do your own or someone else’s make-up.
  • Do your own or someone else’s nails.

Music

  • Find some new music to listen to.
  • Create a new playlist for summer.
  • Listen to a podcast.
  • Play an instrument or learn a new song.

Plan

  • Set a goal.
  • Create a budget.
  • Make a 5-year plan.
  • Make a ‘to do’ list.
  • Make a ‘bucket list.’
  • Make a shopping list.

Get Organised

  • Organise your workspace.
  • Rearrange your room.
  • Sort out your stationery for next year.

Have a wonderful and restful break.

Marisa Smit

CGS Psychologist