Summer is supposed to be relaxing. It’s marketed as carefree, slow, and full of fun. But if you’re like me (or the many people I’ve worked with who have OCD or generalized anxiety) you might dread it a little. The shift from structured schedules to looser routines can be a tough adjustment. That’s especially true when you’re trying to manage both parenting and your mental health.

I’ve seen firsthand how summer break and OCD can be a tough mix. When school lets out and structure disappears, the mental load can grow quickly. If you’re feeling overwhelmed by the season’s pace (or lack of it), you’re not alone. And there are things you can do to take care of yourself while still showing up for your family.

Let’s start with the root of the summer and mental health struggle.

But first, hi! I’m Jenna Overbaugh, a licensed therapist (LPC), mom, and someone who knows firsthand what it’s like to navigate OCD and anxiety. I help people cut through the noise of fear, perfectionism, and overwhelm so they can show up for the things that matter—especially when routines shift and mental health gets loud.

If you’re new here and looking for clear steps forward, my OCD and Anxiety Cycle training is the perfect place to start. It’s packed with insight, encouragement, and real tools you can use right away. Check it out here.

Why Routine Feels So Important for OCD Brains

OCD loves predictability. (I say “loves,” but what I really mean is that it feeds off it.) Knowing what comes next gives your brain a sense of control. When you’ve got a structured day, you’re less likely to spiral into compulsions or ruminations. There’s just less room for OCD to sneak in.

During the school year, things tend to follow a rhythm. Wake up, get the kids ready, work or other obligations, dinner, bedtime routines. But once summer hits? That rhythm disappears. Suddenly, bedtime stretches, screen time increases, and there’s more open-ended space that can easily fill with anxiety.

I know that shift can feel like free-falling. For parents especially, the added layer of having kids home more often, and trying to balance it all without falling apart, can bring a wave of guilt and overwhelm. That’s why keeping some sense of routine (without becoming too rigid) is key.

And that leads right into the next issue.

The Risks of “All or Nothing” Thinking in Summer

If you have OCD or anxiety, you’ve probably fallen into this trap: If I can’t stick to the exact routine I had before, then why bother at all?

This kind of black-and-white thinking is classic with OCD. But here’s the truth: Summer break and OCD don’t have to be enemies. This season doesn’t need to be structured like the school year to still feel supportive. You don’t need a perfect routine. You just need some routine. Even small anchors throughout your day can offer a sense of steadiness.

For example, maybe mornings start with a 10-minute quiet moment before the kids wake up. Or afternoons always include outside time after lunch. It’s not about perfection. It’s about showing your brain that you’re still steering the ship, even if the waters feel different right now.

Once we let go of the all-or-nothing mindset, we can start putting practical summer health tips in place.

Need help navigating the anxiety that comes with “missing out” or not doing summer “right”? My podcast episode, FOMO Fever: Managing Summer Anxiety and Indecision, dives into that exact struggle. Check it out here for tools to quiet the noise and come back to what matters.

Practical Strategies to Maintain Balance

You don’t need a total life overhaul to feel more grounded during summer. Small, intentional actions add up (and they’re often easier to maintain).

Here are some summer health tips I recommend:

• Keep a loose structure. Set a morning anchor (like breakfast or a short walk), a midday activity, and an evening wind-down. That’s enough to provide consistency without pressure.
• Use visual cues. Whether it’s a checklist, whiteboard, or shared calendar, having your day visible can help reduce mental clutter and indecision.
• Give yourself buffer time. Plan for downtime between activities so you’re not rushing or feeling out of control. This is especially helpful when OCD thoughts are louder than usual.
• Plan for triggers. If you know certain activities or lack of plans tend to ramp up your anxiety, decide in advance how you’ll respond. Will you do a quick ERP exercise? Phone a friend? Ground yourself with an affirmation card? (Whatever works for you, do more of that.)
• Protect quiet time. Even if it’s just 5–10 minutes a day, make space for stillness. Not to ruminate or plan, but just to be.

It’s easy to feel like you’re doing something wrong when summer feels hard—but summer break and OCD naturally bring new challenges.

Check out my podcast episode, Summertime Struggles: Managing Anxiety With More Kid Time, for practical ways to stay steady and grounded—even when your nervous system feels maxed out. Read it here.

When you give yourself structure and support, you create space for flexibility—which is where real growth happens.

What If Your Child Has OCD?

Sometimes, it’s not just your own routine that feels off during summer, it’s your child’s. If your child has OCD, or you’re starting to notice signs, the lack of structure during summer break and OCD can make their symptoms more intense. I hear this a lot from parents (and I’ve lived it too): summer starts, the routines disappear, and suddenly the compulsions or anxiety skyrocket.

Kids with OCD thrive on predictability, just like adults with OCD do. But when routines change, they might struggle to feel safe or in control. You might notice more rituals, more questions, or more meltdowns when things feel uncertain.

Here’s some summer health tips that can help:

• Talk openly about the change in routine. Let them know what to expect, even if the plan is “We’re staying home today.”
• Avoid accommodating compulsions. It’s tempting to step in and fix things when they’re anxious, but that only makes OCD stronger in the long run.
• Model flexibility. You don’t need to be perfect, but when you can roll with change and talk about it, they learn to do the same.

If this sounds familiar, or if you’re wondering whether what you’re seeing is OCD or just “kid stuff,” it’s okay to have questions. It doesn’t mean something is wrong—it means you’re paying attention. And that matters.

To learn more, check out my blog post, Is it Normal? Navigating the Early Signs of OCD in Kids. It breaks things down in a clear, compassionate way so you can feel more grounded and confident. Read it here.

Summer Break and OCD: Permission to Do Summer Your Way

This part matters most: You don’t have to do summer like everyone else.

You don’t need a bucket list. You don’t need to say yes to every invite, take every trip, or create magical memories every single day. Sometimes “doing summer” means sitting outside with your coffee and watching your kids play while you take deep breaths. Sometimes it means letting things be messy and unfinished.

If your summer (and mental health) looks different from what you see online or from what your neighbors are doing, that’s okay. If you’re focused on protecting your peace and maintaining your mental health, you’re doing summer exactly right.

So many of us carry guilt around how we show up during these months. But parenting and mental health don’t take a vacation. And that’s why giving yourself permission to do it your way is the most important strategy of all.

You’re allowed to choose the slow route. You’re allowed to keep some structure when others are letting go. You’re allowed to say no, take breaks, and create boundaries. That’s what real self-care looks like during summer break and OCD.

Let’s Keep Going—Together

And if you’re ready for something more structured, my OCD and Anxiety Recovery Blueprint will help you navigate these struggles. You can start today, at your own pace.

Need a reminder that you’re not alone in this? My Break Free merch is all about turning daily moments into powerful ones. Whether it’s an affirmation card, a calming scent, or a sweatshirt that reminds you of your strength—you can find what speaks to you right here.

If podcasts are your thing, All The Hard Things is where I share real stories and strategies about recovery, parenting, and mental health. And don’t forget to grab my free phone lock screens—perfect for those moments when you need a steadying reminder right in your pocket.

This summer, give yourself the gift of grace. Keep showing up for your parenting and your mental health, even when the routine gets shaken up. You’ve got this—and I’m right here with you.