As the school year winds down and summer looms ahead, many parents feel a strange mix of anticipation and dread. Maybe you've been running on empty for months-juggling work, school drop-offs, extracurriculars, endless meal prep, and the emotional labor of parenting. You love your kids deeply, and yet... the idea of a full summer of togetherness might feel overwhelming. If that's where you are, you're not alone.
Parental burnout is real, and it's okay to name it. It's not a failure. It's a signal-your mind and body letting you know they need rest, support, and space. So before you fill the summer calendar with camps, activities, and family outings, let's pause. Let's start with you
1. Begin with Self-Compassion
Burnout often whispers unkind things in our ear: "You should be more patient." "You're not doing enough." "Why is this so hard for you?" These inner messages only make things worse. So here's a different voice to try on:
"This is hard because it's hard-not because I'm doing it wrong."
That's self-compassion. According to researcher Dr. Kristin Neff, self-compassion involves treating yourself with the same kindness you'd offer a friend. If you're exhausted, short-tempered, or feeling disconnected, you deserve support not shame. Try placing a hand on your heart, taking a deep breath, and saying: "I'm doing the best I can. I am human. I deserve care, too."
2. Mindfulness: Making Room for What's Real
You don't need an hour of quiet meditation to benefit from mindfulness (though if you can get that, go for it!). Mindfulness is simply paying attention to the present moment, on purpose, with kindness. It might look like: - Taking a few deep breaths while your coffee brews
- Noticing the feel of the sun on your face during a walk
- Savoring the sound of your child's laughter, even in a messy moment
Mindfulness helps create tiny pauses in the rush of parenting, and those pauses can give you just enough space to respond, rather than react.
3. Practical Tips for Recovering from Burnout Before Summer
Let's be honest-rest doesn't just "happen" for parents. It takes intention. Here are some small, manageable ways to refill your cup before summer is in full swing:
- Lower the bar. Let go of perfection. Messy dinners, screen time, or laundry piles don't make you a bad parent. They make you a real one.
- Build micro-rests into your day. Even five minutes in the car alone, stretching before bed, or listening to a podcast while folding clothes counts.
- Ask for help. Share the load. Whether it's your partner, a neighbor, or a friend-people often want to help but don't know how unless you ask.
- Declutter the schedule. Say no to one more end-of-year obligation if it's tipping you over the edge. Protect your bandwidth.
4. Planning for Summer with Intention, Not Overwhelm
Summer doesn't need to be packed with Pinterest-worthy activities to be meaningful. In fact, slower days with fewer transitions can be healing for everyone-especially kids who've also been navigating the stress of school and routines.
Here are some ways to make summer feel more joyful and manageable:
- Create gentle rhythms instead of strict schedules. Kids benefit from some predictability, but you don't need a minute-by-minute itinerary. "Morning play, afternoon rest, evening walk" can be enough.
- Use the "one thing a day" rule. Instead of planning full days, aim for one anchor activity-like a trip to the library, a backyard picnic, or water play in the driveway. Let the rest of the day unfold naturally.
- Build in alone time for everyone. Even extroverted kids (and especially introverted parents) need breaks. Designate quiet time or independent play as part of the daily rhythm.
- Let nature do the heavy lifting. Parks, trees, sprinklers, and sidewalk chalk-kids don't need fancy toys to be engaged. And being outdoors boosts everyone's mood.
- Include yourself in the plan. What would nourish you this summer? Maybe it's a solo walk, a book club, or even a few afternoons off. Don't leave yourself off the calendar.
5. Reconnect with What Matters Most
Summer offers a chance to slow down and reconnect-not just with your kids, but with yourself. Ask yourself:
- What kind of memories do I want to make?
- How do I want to feel this summer?
- What do I want my kids to remember-not about what we did, but how home felt?
It doesn't have to be perfect to be meaningful. Connection comes in the in-between moments-side-by-side in the car, eating popsicles on the porch, laughing over a silly joke. Let those moments count.
Dear parent: You are not alone. You are doing enough. You are enough.
This summer doesn't have to be about doing more. It can be about being more present, more rested, more you.
Give yourself permission to enter this season with gentleness. You-and your kids-deserve it.
Seeking parenting support or support for your family, connect with one of our Calgary therapists by clicking here to book a session or a free 15-minute consultation
Disclaimer:
The content contained in this post is for informational/educational purposes only. It is not intended to be a substitute for professional advice, consultation, diagnosis, or treatment. Please seek the advice of your qualified mental healthcare provider in your area with any personal questions you may have.
Aspen Psychology Group is accepting clients at this time, Alberta residents can book an appointment here. Also, PsychologyToday.com is a great resource for finding a mental health professional in your area