8 Tips for Supporting Mental Health in Children

As a parent, you want to be there for your children when they are anxious, depressed, or just sad. But what do you do when you're not sure how to help?

It’s 1000% normal for children to go through ups and downs regarding their mental and emotional health. Like adults, not every day is going to be picture perfect mentally, so it’s essential to start teaching kids in age-positive ways to work through these bad days. 

“A child's mental health is just as important as their physical health and deserves the same quality of support.”  - Kate Middleton

To help, we put together our top tips for supporting mental health in children that you can start practicing with your child today (and please remember, these do not take the place of reaching out to healthcare professionals if you need extra support).

8 tips to remember next time your child experiences any big feelings:

1. Give them creative outlets.

There is truly nothing better to get one's mind off of a bad day than getting creative. Getting creative is a fantastic way to relax, but it can also serve as an excellent resource for expressing stress (and all of those other emotions) when words aren’t the easiest to use. 

For kids of all ages, try:

• Painting

• Drawing

• Clay creations

• Photography

• Beading (think simple but fun jewelry making).

For kids who are a little older:

• All of the above

• Creative Writing

• Story Writing

• Poetry creation

• Songwriting

Creative outlets can also provide a great way to spend extra bonding time with your child, and can even be fun for you as well (of course, ask your child if they would rather have creative time alone, or with family members. Sometimes kids need creative time alone, and that's okay).

2. Make sure they rest. 

Did you know that according to The Cologne Children's Sleep Study, 41% of children aged two to fourteen years reported having insomnia at one point or another? Sleep is not only crucial for one's physical health, but it is also vital for good mental health. Unfortunately, when kids start experiencing mental health challenges, sleep is one of the first things that can also be affected. So, as parents and caregivers of kids, it’s essential to regularly check in with them on their quality of sleep and address any challenges they are having with their sleep as they arise. 

3. Encourage physical activity.

Even in the cold and rainy months, get your kids up and doing something active! Have them throw on their best raincoat and boots and go for a hike/scavenger hunt to search for different creatures, or play a dancing game in your living room with their favorite songs! Sports and other activities can also be a great way to get your kid active and engaged in physical activity as they get older. And don't forget to think outside of the box. If they aren't into traditional sports, there are always things like horseback riding, ice skating, rollerblading, rock climbing, and other activities! 

4. Talk to them when they are sad. 

Open communication is key for ensuring your child knows they can talk to you about their mental health (and life in general). Start chatting with them when they are young about mental health so that they feel just as comfortable expressing things about their mental health as they do their physical health. If you aren’t sure where to start, you can ask them where they can feel the sadness on their body. This helps make the idea of being sad into a reality, especially for younger children.  

5. Have fun one-on-one time. 

Never underestimate the power of spending one-on-one time with your child. Whether it's coloring, playing their favorite game, or getting outside to walk the dog, don't forget to prioritize simply playing with them. Spending quality one-on-one time with you (especially when you have more than one kid), is so important and makes them feel so special! And you never know, getting outside and playing can even help to bring out your inner child, which, let’s be honest, we all need a little more of! 

6. Check in with them about their screen time.

In today's world, it's hard to escape screens. We use them for work, school, socializing, and entertainment. While there is nothing wrong with using screens, it's important to make sure that your kids are using them in moderation and not letting them take over their lives. Too much screen time can lead to anxiety, depression, and difficulty sleeping. So be sure to have regular conversations with your kids about their screen time and help them find a healthy balance. 

7. Teach them how to relax. 

One of the best things you can do for your child's mental health is to teach them how to relax. This can be done through things like kids yoga (check out this book called Belly Breathe), mindfulness, breathing exercises (Randall the Blue Spider Goes Surfing takes this on), or any other activity that helps them feel calm and centered. When they know how to relax, they will be better equipped to deal with stress and tough emotions when they arise. 

8. Help them develop a support system outside of the family. 

As much as we would like to always be there for our kids, sometimes they need someone outside of the family to talk to as well. It's important that they have people in their lives that they can trust and who will listen without judgment. This could be a teacher, school nurse, therapist, babysitter, or anyone else who feels safe for your child.

Navigating the world of mental health with your kid can be intimidating, but it is SO important to start this conversation with them when they are young!

And remember, if you need a fun book to get the conversation going, check out our Randall the Blue Spider series, starting with Randall the Blue Spider Goes Surfing and Randall the Blue Spider Plays Pretend, which is dedicated to the adventures of Randall the Blue Spider and his friends as they navigate the world of childhood and mental health. 

Each book in the Randall the Blue Spider series features adorable bugs who live and play near the ocean. They also tackle big feelings and mental health issues that impact young kids, taught in a fun way that makes it easier to talk about tough issues in a way that leaves kids (and parents) feeling empowered and comfortable.

Written by Shana Bull and Olivia Abboud, the owner and CEO of MediaHer, a Digital Marketing Agency focused on empowering brands through social media.