Mindful Moments in a Hectic Season: Finding Presence During Summer’s Chaos

By Rose Degenhardt, MA, RCT, CCC

Founder, Venture Counselling & Therapy Inc.

Summer comes in hot—literally and figuratively.

There’s pressure to make it magical: day trips, beach days, barbecues, festivals, fun memories, and now—prepping for back-to-school. The to-do list is endless, the calendar full, and the expectations high. We’re told this is the season to “make memories” and “savor every moment,” but for many parents—especially moms—it can feel more like survival mode in flip-flops.

I know this feeling intimately.

My Story: Chasing Fun While Feeling Frantic

As a young mom with three little boys, I juggled a lot. I was working, attending post-secondary, and trying desperately to give my children a “real summer”—you know, the one you see on Pinterest: popsicles, splash pads, zoo trips, laughter.

But beneath all the effort to create joy, I was often exhausted, overstimulated, and

disconnected from myself.

I wanted my boys to feel loved and happy, but I was a stressed-out mom trying to “do it all,”

which often meant I wasn’t really with them in the moments I was planning so carefully. I

was doing for them, not always being with them.

That realization has deeply shaped the way I approach parenting and counselling today.

What Is Mindfulness (Really)?

Mindfulness isn’t about becoming a monk on a mountaintop. It’s simply the practice of

being fully present—in your body, in the moment, and in connection with what’s right in

front of you.

Mindfulness asks:

“Can I pause here? Can I feel this moment—whatever it is—without trying to escape it?”

It’s something you can do in bare feet at the beach, while folding laundry, or during a quick car ride to the grocery store. It’s about making the moment matter, not making it perfect.

Mindfulness with Your Children

Children don’t need a Pinterest summer—they need you.

Here are a few simple ways to practice mindful connection with your kids:

1. Slow Down on Purpose, before jumping to the next activity, pause. Sit beside them while they play. Watch their eyes light up. Let their joy be contagious. Let 10 minutes of presence mean more than 2 hours of distracted rushing.

2. Use “Anchor Moments”. Tie mindfulness to daily rhythms. Put your phone down while serving breakfast.  Make eye contact during sunscreen application. Ask one open-ended question at bedtime like, “What made you feel proud today?”

3. Practice Reflective Listening, when they’re telling you about their Minecraft world or their spilled juice, resist the urge to multitask or redirect. Just listen. Reflect. “That sounds important to you. Tell me more. ”It’s in those tiny moments that trust builds and connection deepens. Mindful Social Time: Quality Over Quantity. The same principle applies to adult relationships. We’re often “together” with friends or family—but not really connecting. Try this: Leave your phone in your bag during a lunch date. Sit on the deck with a coffee and breathe deeply between conversations. Ask deeper check-in questions like, “How’s your heart lately?” Your friendships and family ties will thank you for the intention, and Don’t Forget You: Self-Care Is Non-Negotiable. You can’t be mindful with others if you’re constantly checked out with yourself. As a mom, a therapist, and a woman who’s learned from burnout, I’m here to say: Self-care is not selfish. It’s sacred.

Here are realistic ways to care for yourself in the busy summer/back-to-school transition: Micro-moments of calm: 3 deep breaths before you start your car.

• ✍️ Daily check-in: Journal one line a day—“Today I felt ___.”

• Body scan: Before bed, notice how your body feels without judgment.

• Solo walks: Even 10 minutes can reset your nervous system.

• ☕ Say no to something: Protect your energy. Let go of guilt. Remember, your children benefit more from a regulated, present parent than from a jam-packed calendar of activities.

Back-to-School Without Burnout

As August rolls in, the back-to-school pressure often takes over. Supplies, routines, early mornings—oh my. But let’s not miss what this transition can also offer: a chance to reset. To re-choose presence. To reconnect with intention.

Use this time to:

• Create simple morning rituals (a song, a shared breakfast question)

• Ask kids how they’re feeling about the return—not just what they need

• Carve out your own mental/emotional reset as the house quiets again

Final Thoughts

You don’t need to be perfect to be present. You don’t need to do more to matter more. Whether you're in the middle of chaos or quiet, your mindful presence is one of the greatest gifts you can give—to your children, your friends, and yourself.

I look back on those early summers with so much compassion for the young mom I was—tired, loving, trying so hard. I wish I could tell her: “Slow down. You’re already enough.”

With presence over perfection,

Rose Degenhardt, MA, RCT, CCC

Founder & Therapist, Venture Counselling & Therapy Inc.