5 Survival Tips For Parents Already On The Brink Of Summer Burnout

For many, summer conjures images of carefree days, beach trips, and backyard barbecues. But for working parents, the season often brings anything but relaxation. School’s out, routines are disrupted, childcare is patchy at best, and the pressure to create “perfect summer memories” can feel relentless. Behind the scenes, there’s a real neurological reason why summer can feel so overwhelming – and fortunately, there are also ways to ease the strain.Why summer feels harder than it looksWhen we think of stress, we usually imagine work deadlines, financial worries, or late-night emails. But the brain doesn’t just respond to high-stakes events – it responds to change. And summer is full of it.1. The brain’s need for predictabilityOur brains crave predictability. The prefrontal cortex – the part responsible for planning, problem-solving, and emotional regulation – relies on routines to stay efficient.When school ends and schedules get thrown out the window, the brain has to work overtime to fill in the blanks. This increase in cognitive load is exhausting.2. Decision fatigueDuring the school year, many decisions are automated: lunch box contents, pick-up times, bedtimes. But in summer, every day brings a new set of questions:“Who’s watching the kids?”“Do we sign up for camp?”“What’s the plan for today?”This surge in decision-making drains our mental resources and elevates cortisol, the body’s primary stress hormone.3. The guilt-stress loopNeuroscientists have shown that when parents feel they’re not meeting expectations – whether those expectations are around work, parenting, or simply “making summer magical” – the brain registers it as a threat.This activates the amygdala (the brain’s fear centre), which triggers stress and can even impair memory and focus. Add in social media’s highlight reels, and the guilt-stress loop tightens.5 ways to beat summer burnoutThe good news? By understanding what’s going on in the brain, we can use proven strategies to dial down stress and protect our mental health this summer.1. Lower the bar (and the cortisol)Your brain can’t tell the difference between a tiger chasing you and a calendar that won’t stop filling up.Simplifying your schedule – even by saying ‘no’ to one event a week – sends a powerful message to your nervous system: “You are safe.”Permission to have a “boring” summer? Granted.2. Use anchoring ritualsEven among chaos, a few daily rituals can restore a sense of control. Whether it’s a family breakfast, a 10-minute walk after dinner, or a screen-free hour before bed, rituals create stability for the prefrontal cortex, helping regulate mood and stress.3. Batch your decisionsTo reduce decision fatigue, batch your choices. Plan lunches for the week on Sundays, create a rotating schedule of kid activities, or pre-select outfits.Each decision you don’t make in the moment saves precious mental energy for more important tasks.4. Move your body, change your brainPhysical activity boosts endorphins and lowers cortisol – natural stress relief for your overwhelmed brain. You don’t need a full workout; even a 15-minute walk with the kids, or a quick solo stretch session while they’re watching a movie, can work wonders.5. Name it to tame itOne of the brain’s fastest paths to calm is naming emotions. When you acknowledge, “I’m feeling overwhelmed,” you engage the prefrontal cortex and decrease amygdala activity.Saying it out loud or jotting it in a journal helps reset your nervous system. Better yet, model this for your kids – it’s a lifelong coping skill.Summer doesn’t have to be a season you “survive”. With a little brain-based insight and some intentional habits, it can be both manageable and meaningful – even in the mess. Remember: you don’t need to do it all this summer – you just need to do what matters most.Amy Brann is an applied neuroscience expert, keynote speaker, founder of Synaptic Potential, and acclaimed author. The new edition of Make Your Brain Work (Kogan Page) will be released on 3rd August 2025.Related...I'm Stressing About Summer Holiday Childcare – What Are My Options?Parents Set To Have Difficult Summer As Childcare Juggle Hits A PeakMum Shares What Childcare Is Like In Norway And We're Trying Not To Cry

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