By: Lynne Gallagher, LICSW and Kristen Padgett, CHW

For many teens, summer vacation is something they look forward to for weeks—because it can mean freedom, adventure, and rest. But for others, it can be a time of anxiety and uncertainty. Without the structure of school, daily social interactions, or access to teachers and other school staff, some teens face what is often referred to as the “summertime blues.” And while they may never admit it, teens often thrive on structure. When that structure disappears, it can leave them feeling lost, affecting their mood, motivation, and sense of connection.

Unlike seasonal affective disorder—which typically happens in the winter—this summer slump is more about the disruption of routine. Teens go from packed schedules and regular contact with friends to long days with little structure. Research published in JMIR Mental Health suggests that teens often turn to platforms like TikTok to share feelings of depression and loneliness during unstructured times like summer break. This shows how visible—and relatable—these emotions can be.

As parents and caregivers, we may think summer is a time to relax and recharge. You may remember endless days of play and relaxation from your own childhood. But it is important to recognize the signs that your teen may be struggling. Lack of motivation, a sudden disinterest in hobbies they once loved, and withdrawal from family and friends can all be signals that something deeper is going on.

So, what can we do to help?

Start with conversation. Even simple questions can help open the door. Ask your teen how they are feeling, and really listen to what they say. That means avoiding the urge to fix or explain things away. Just being present and nonjudgmental goes a long way.

If you or someone you know needs immediate help, the Vinfen Crisis Hotline (866-388-2242) is available 24-7. Click here for more information.

According to UNICEF Parenting tips, acknowledging a teen’s feelings helps them feel secure enough to open up. Teens are more likely to share when they are not afraid of being judged or dismissed. It is also important to validate their feelings. Even if a teen’s stressors may seem small from an adult perspective, what they are feeling is real.

Another tip: share your own emotions. SAMHSA recommends that parents demonstrate open communication—for example, by talking about their own feelings—to encourage teens to do the same. This might mean saying something like, “I’ve been feeling overwhelmed lately—how about you?” rather than making assumptions about what a teen might be going through. Guessing at their behavior can come off as judgmental and erode trust.

Of course, not every teen is ready to talk. Some may need more time or different ways to express themselves. That is something we see frequently in Lowell CHC’s School-Based Health Center, which is why we know creating a safe space is so important. Encourage your teen to talk about the highs and lows of their day, even briefly. Daily check-ins—without pressure—can plant seeds for deeper conversations down the line.

It is also worth remembering that some emotional shifts may be part of normal adolescent development. But if sadness lingers or begins to affect sleep, appetite, or self-worth, professional help may be needed. Parents should not hesitate to reach out to a pediatrician, therapist, or our school-based resources for support.

For families in our community, the School-Based Health Center (SBHC) is open all summer and available to help. You can learn more about us and how to contact us at lchealth.org.

Whether it is checking in on mental health, managing stress, or getting connected to additional care, you do not have to go through it alone—and that is so important for parents and caregivers to remember. This can quickly become overwhelming for you too without the right support.

Peer Health Exchange notes that teens are often juggling so much that they struggle to find the words to describe how they feel. That is why our support—whether as parents, mentors, or community members—matters so much. It is not about having all the answers. It is about showing up, checking in, and helping teens feel understood and supported.

So this summer, let us keep the doors of communication open—make that your priority. Because talking about our emotions is not just helpful, it is healthy. And for teens navigating the uncertainty of their summers, knowing they are not alone might be the best kind of freedom there is.

By Sidney Coffman, MS, RDN, LDN

March is National Nutrition Month, a time to focus on making informed food choices and developing healthier eating habits. Good nutrition isn’t about strict dieting or depriving yourself—it’s about eating well to feel your best and support long-term health. At Lowell Community Health Center, we work with patients every day to make small, sustainable changes that can have a big impact. Here are some of the most important steps you can take toward better health:

1. Make Half Your Plate Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants that support your immune system and overall health. They add color, flavor, and texture to meals while helping you feel full. Fresh, frozen, and canned options all count—just look for low-sodium or no-added-sugar varieties.

2. Start Your Day with a Nutritious Breakfast
Eating a healthy breakfast provides the energy your body needs to start the day. Quick and simple options like low-fat plain yogurt with fruit, a hard-boiled egg with whole wheat toast, or oatmeal topped with nuts can help keep you full and focused throughout the morning.

3. Drink More Water
Hydration is key to maintaining good health. Drinking water instead of sugary drinks helps reduce calorie intake and supports digestion, kidney function, and energy levels. If plain water isn’t appealing, try adding slices of lemon, cucumber, or berries for natural flavor. Aim for 64oz a day.

4. Fix Healthy Snacks
Snacking isn’t a bad habit—it’s about making the right choices. Healthy snacks, like raw veggies with hummus, yogurt with fruit, or a handful of nuts, can keep energy levels steady and prevent overeating at mealtime. Choosing whole, nutrient-rich foods instead of processed snacks makes a big difference in overall well-being.

5. Follow Food Safety Guidelines
Preventing foodborne illness is essential, especially for people with weakened immune systems, children, and older adults. Always wash your hands before preparing food, keep raw and cooked foods separate, cook foods to the right temperatures, and refrigerate leftovers promptly. Here is a food temperature guide from the USDA: https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

6. Get Cooking
Cooking meals at home gives you control over ingredients and portion sizes while saving money. Simple skills like chopping vegetables, roasting chicken, or cooking beans from scratch can make home cooking enjoyable and nutritious. Even small steps—like swapping out fried foods for baked options—can lead to long-term health benefits.

7. Consult a Registered Dietitian
If you need guidance on eating well, managing a medical condition, or just want to feel better, working with a registered dietitian nutritionist (RDN) can help. At Lowell Community Health Center, I am available to meet with any patient looking for personalized nutrition advice. Your health journey is unique, and together, we can create a plan that works for you.

Taking control of your nutrition doesn’t have to be overwhelming. Small changes add up, and focusing on these simple habits can improve your health and well-being. If you’d like to learn more, speak with your Lowell Community Health Center Care Team about scheduling a visit with a registered dietitian. Your future self will thank you!

*This information is adapted from the Academy of Nutrition and Dietetics (www.eatright.org).