Making Memories Without Losing Yourself: Summer Fun, Mental Health, and the Need to Regroup

By Rose Degenhardt, MA, RCT, CCC

Registered Counselling Therapist | Founder & Clinical Director, Venture Counselling & Therapy

Inc.

Posted: July 16, 2026

Summer Is Meant to Be Enjoyed—Not Survived

By the middle of July, many of us are deep into summer mode.

The kids are home from school. Vacations are underway. Camping gear is packed and

unpacked. There are beach days, family barbecues, road trips, festivals, and endless attempts to squeeze every bit of fun out of our short Canadian summer.

And while summer is often associated with relaxation, many people find themselves feeling

surprisingly overwhelmed.

As a therapist, I often hear people say things like:

"I thought summer would be less stressful"

"Why am I exhausted when I'm supposed to be having fun?"

"I feel guilty for needing a break from all the activities."

The truth is that even positive experiences require energy. Our minds and bodies still need

opportunities to slow down, regroup, and recharge.

The Pressure to Have the "Perfect Summer"

Social media can create the illusion that everyone else is having the perfect summer.

We see:

• Family vacations

• Beach photos

• Camping adventures

• Concerts and festivals

• Smiling children making memories

What we don't see are:

• The long car rides

• The sibling arguments

• The exhausted parents

• The financial stress

• The planning, packing, and organizing behind the scenes

Many parents feel pressure to create magical summers for their children. They want to make

memories, provide experiences, and take advantage of every sunny day.

While these intentions come from a place of love, they can also lead to burnout.

Children don't need a perfectly curated summer.

They need regulated, connected caregivers.

Why We Need Time to Regroup

Our nervous systems are not designed to operate at full speed indefinitely.

Even enjoyable activities require:

• Decision-making

• Social interaction

• Sensory processing

• Emotional energy

Without intentional downtime, we can become overstimulated and depleted.

Signs you may need to regroup include:

• Increased irritability

• Feeling emotionally drained

• Trouble sleeping

• Feeling overwhelmed by small tasks

• Snapping at loved ones

• Difficulty concentrating

• Feeling disconnected from yourself

These are often signs that your nervous system is asking for rest.

Grounding: Coming Back to the Present Moment

Grounding is one of the simplest and most effective ways to support mental health during busy seasons.

Grounding helps bring us back into the present when we feel overwhelmed, anxious, or

disconnected.

Some simple grounding techniques include:

The 5-4-3-2-1 Exercise

Pause and identify:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This helps anchor your attention in the present moment.

Barefoot in the Grass

Take off your shoes and spend a few minutes standing or walking on grass, sand, or soil.

Nature has a remarkable ability to calm the nervous system.

Deep Breathing

Try inhaling for four counts, holding for four counts, and exhaling for six counts.

Longer exhales help signal safety to the brain and body.

A Personal Reflection

Summer has always been one of my favourite seasons.

I love being outside, camping, spending time with family, taking road trips, and making

memories with the people I love.

But over the years, I've learned something important.

The memories I cherish most aren't always the big events.

They're often the quieter moments.

A campfire conversation.

Watching a sunset.

Sitting on a deck with a coffee.

Listening to my granddaughter laugh.

Taking a walk with the dogs.

Those moments don't require planning, spending money, or creating the "perfect" experience.

They simply require presence.

As someone who naturally likes to stay busy, I've had to learn that rest is not wasted time.

It's what allows us to actually enjoy the life we're working so hard to create.

Summer Activities That Support Mental Health

Not every summer activity has to be exciting or expensive.

Some of the best activities for mental well-being are simple:

• Nature walks

• Family picnics

• Gardening

• Reading outside

• Paddle boarding or kayaking

• Visiting local farmer's markets

• Journaling on a deck or patio

• Watching the stars

• Having meaningful conversations around a fire

The goal isn't constant entertainment.

The goal is connection.

Connection to yourself.

Connection to others.

Connection to the present moment.

Give Yourself Permission to Pause

One of the healthiest things you can do this summer is schedule downtime with the same

intention that you schedule activities.

You don't have to earn rest.

You don't have to wait until you're exhausted.

You don't have to fill every weekend.

Sometimes the most productive thing you can do is absolutely nothing.

Final Thoughts

Summer is a season for making memories, but it should also be a season for restoring ourselves.

As you move through the second half of July, I encourage you to check in with yourself.

Are you enjoying your summer—or simply trying to keep up with it?

Make space to regroup.

Make space to breathe.

Make space to be present.

Because the best memories are often created when we're grounded enough to fully experience them.

Sign-Off

With sunshine, presence, and permission to slow down,

Rose Degenhardt, MA, RCT, CCC

Registered Counselling Therapist

Founder & Clinical Director

Venture Counselling & Therapy Inc.

A Reflection for You

What is one thing you could remove from your schedule this week to create more space for rest, connection, and enjoyment?