10 Free (or Low-Cost) Ways for Educators to Improve Mental Health During the Summer
Teaching is one of the most meaningful—and mentally demanding—professions. The emotional labor, constant decision-making, compassion fatigue, and high-stakes pressure of working in education can take a toll over the course of the school year. That’s why summer isn’t just a break—it’s a chance to intentionally reset, recover, and reconnect with your sense of self.
But improving your mental health doesn’t have to mean spending hundreds of dollars on retreats or therapy (though both are great if accessible). You can significantly boost your emotional well-being through free or low-cost strategies that recharge your mind, body, and spirit.
Here are 10 free or budget-friendly ways educators can improve their mental health over the summer.
Spending time outdoors is one of the most powerful and accessible mental health tools. A walk in the park, sitting by a lake, hiking a trail, or even tending to a small garden can reduce stress hormones and improve mood. Just 20 minutes of nature exposure daily has been shown to lower cortisol levels.
Try this:
Visit a local park, nature preserve, or botanical garden. Make a goal to “unplug” and just observe your surroundings—engaging all five senses.
You’ve spent the year reading lesson plans and grading essays. Now it’s your turn. Choose a book that feeds your soul—whether it’s personal development, fiction, poetry, or humor. Reading can shift your perspective, spark inspiration, and improve focus.
Recommended low-cost reads:
Check your public library or use apps like Libby or Hoopla for free digital access to thousands of books.
Podcasts are a free, portable way to get insight, encouragement, and expert advice on mental health. Whether you’re driving, folding laundry, or walking the dog, there’s always time for a dose of motivation or mindfulness.
Top podcast picks for educators:
You may have rushed mornings during the school year, but summer gives you the opportunity to design a gentle, intentional start to your day. Morning rituals reduce anxiety and provide a sense of control.
Try this:
This costs nothing—but the impact on your mindset can be huge.
Summer is a great time to learn for you, not just for students. Platforms like Coursera, edX, and FutureLearn offer free mental health, mindfulness, and self-care courses from universities around the world.
Recommended options:
Many educators are “givers”—but summer is a time to practice healthy boundaries. That means not saying yes to every project, favor, or invite. Preserving your peace is a form of mental health maintenance.
Try this script:
“I really appreciate the invite/offer, but I’m focusing on my rest and personal wellness this summer. I hope you understand.”
Learning to protect your energy doesn’t cost a thing—but pays dividends.
You don’t need a fancy gym membership to boost your mental health through movement. Walking, dancing, yoga, and even stretching can all release endorphins and ease anxiety.
Free ideas:
The key is to move in a way that feels joyful—not punishing.
Cleaning out a drawer, cabinet, or closet can feel surprisingly therapeutic. Clutter can increase feelings of overwhelm, while organizing just one area can give you a sense of accomplishment and calm.
Try this:
Pick one small space (your desk, car, pantry) and commit 20 minutes to decluttering. Donate what you can. Toss what you don’t need. Enjoy the mental clarity that follows.
Mental health improves when we have things to look forward to—especially small pleasures. Create a list of 20 things that bring you peace, laughter, or comfort, and aim to do several each week.
Examples:
Most of these can be done for free or under $10.
Educators often feel isolated—especially after high-stress years. Summer is a great time to reconnect with people who make you feel safe, valued, and supported. Connection is a powerful antidote to burnout.
Ideas for low-cost connection:
Remember: you don’t need to go through life—or healing—alone.
Final Thoughts from Dr. Bryan Pearlman
You can’t pour from an empty cup, and you shouldn’t have to. Summer is your invitation to rest, reflect, and restore. While therapy, retreats, or wellness apps can be helpful, they’re not always necessary to experience real relief and growth.
You can take care of your mental health using the most important tools you already have—your time, intention, and compassion for yourself.
Educators, you give so much. This summer, give back to yourself.
Dr. Bryan Pearlman is a veteran educator, therapist, keynote speaker, and the author of Maslow Before Bloom, The Anxiety Cheat Code, and other books about education and mental health. Learn more at STLmentalhealth.com, call 314-942-1147, or email bryan@STLmentalhealth.com.
Pearlman & Associates is located at 655 Craig Road, Creve Coeur, MO 63141.
Additional resources and contacts:
Download a Free Mindfulness or Meditation App
Join a Free Educator Support Community
Follow a 30-Day Self-Care Challenge
Use Free Journaling Prompts for Reflection
Attend Free Online Webinars on Mental Health
Do Expressive Arts for Self-Care
Try free online painting, music, or journaling classes via YouTube or Skillshare’s free trial
Take a Free Online Course on Mental Health
Explore Free Worksheets and Coping Tools
Access a Mental Health Screening Tool
Call or Text for Emotional Support (Free)
NAMI HelpLine – 1-800-950-NAMI
988 Suicide & Crisis Lifeline – Dial or text 988 anytime
