Anisa Lewis of Positive Parenting and Coaching draws on 20+ years in education – and 16 as a parent herself – makes the point that you can’t look after your children’s wellbeing if you’re neglecting your own.
In an increasingly complex and fast-paced world, the mental health of children has emerged as a critical concern. With rising rates of anxiety, depression, and other mental health issues among young people, it is more important than ever to focus on nurturing their minds and supporting their emotional well-being. This article explores effective strategies for parents and caregivers to support children's mental health and foster a positive developmental environment.
Understanding children's mental health
Mental health is fundamental to children's overall well-being, influencing their ability to learn, form relationships, and navigate life's challenges. It is crucial to recognise that mental health needs evolve as children grow. From the early stages of development through adolescence, children face various stressors and challenges that can impact their mental health.
Strategies for parents and caregivers
1. Open communication
Creating an environment where children feel comfortable discussing their feelings is vital. Encourage regular conversations about their experiences and emotions. Teach children to express their feelings in healthy ways and reassure them that it is okay to seek help when needed. Part of this is also led by you, in the way you are communicating what is going on for you in an age-appropriate way with your young people.
Family meetings are a great way to support open communication within each of your homes. The family meeting is an opportunity that you create weekly to bring your family together in a positive way to share the highs and lows of the week, make plans, keep everyone up to speed with what is going on as well as a chance to discuss any concerns or worries that have arisen.
How to call a family meeting:
- Find a time and day of the week where you can meet regularly, and it is unlikely to get moved by other ‘life’ commitments. It can be done over a family meal, however, there are a great deal of distractions that come with mealtime, so it is not always the best forum for discussions
- Set an agenda – share wins, give compliments, look at what is happening next week, meal planning, discuss ideas for holidays/days out/things to do together, bring up an ‘issue’ that someone in the family wants to discuss, such as bedtimes, mornings, sibling fighting. Really ANYTHING can be put on the agenda. The meeting should last no more than about 10-15 minutes depending on the age of your children.
- Everyone agrees to come to the meeting to listen, to understand others points of view and perspectives and to find a way forward together.
- The meeting ends with an enriching experience for the whole family, ideas include: board games, family walks, baking, movie nights, etc.
2. Create a safe and supportive environment
A nurturing home environment can be essential for a child's mental health. Ensure that your home is a space where children feel valued and heard. Establish routines that balance activities, rest, and healthy eating help to provide stability and security.
Everyone’s family is different, you need to do what is right for you and your young people, even if this might look different to others.
Everyone’s family is different, you need to do what is right for you and your young people, even if this might look different to others.
If your kids need to run off excess energy before, they can start they day, facilitate this. If your kids need lots of physical contact from you, feed it. If your child(ren) need loads of rest at the end of the school day rather than going to different after school activities, that’s ok, build in down time into their days.
Setting your family up to success is about doing what is right for them, not the family down the road!
3. Encourage physical activity
Physical activity is beneficial for mental health. Regular exercise can reduce symptoms of anxiety and depression. Encourage your children to participate in sports, outdoor play, or activities like yoga, which promote physical and mental well-being.
When emotions are high and behaviour is not at its best, get your young people moving; bounce on the trampoline, run up and down the stairs, do star jumps or go to the local park.
Remember, there is no such thing as bad weather, only wrong clothing.
4. Monitor and limit screen time
Excessive screen time can negatively impact mental health. Set healthy boundaries for technology use and encourage activities that do not involve screens, such as reading, playing outside, or engaging in hobbies.
Screen limits start with us as parents and carers, what are you role modelling to your children with your phone use? How can you have a better relationship with the screens in your life?
Screen limits and boundaries are best done in consultation with your children, rules that are placed upon them, consequences that are decided on in the heat of an argument only lead to your child(ren) feeling controlled and moody! Talk about screens and their use and purpose when everyone is calm, so you can define some rules around screen use together.
When considering the boundaries, you are putting on screens, think about how your child is interacting with their devices, is it passive (e.g. TV watching, endless scrolling) or is it active (e.g. participants in a game, creating something on the computer etc.). Active involvement in devices uses different parts of your child’s brain than passive consumption. Not all screen use is ‘bad’.
5. Model healthy behaviour
Children learn by observing their parents. Model positive behaviour by managing your own stress and emotions effectively. Show them healthy ways to cope with challenges and maintain a balanced lifestyle.
This links back to open communication, the more you can use I-messaging to own and communicate your own needs to your family, the more your children will take this on board and reflect it back.
I-messaging in its simplest form starts with “I am feeling …. because ….” You can then go on to talk about what you did to overcome this feeling/emotion/mood/situation or perhaps look at what you could do.
The word discipline comes from the root word ‘disciple’ which means learning from the master, our young people do take their lead from you, you are their first teacher. What do you want them to learn from in relation to how you navigate the world?
Recognising signs of mental health issues
It is important to recognise the warning signs of mental health issues in children. Behavioural changes, emotional outbursts, withdrawal from social interactions, and changes in academic performance can indicate underlying problems. If you notice these signs, seek help. Early intervention can significantly improve outcomes.
Supporting children's mental health is a collective effort that requires the involvement of parents, caregivers, educators, and the community. By fostering open communication, creating safe environments, encouraging physical activity, and advocating for supportive policies, we can nurture young minds and help children thrive. Early intervention and continuous support can lead to positive outcomes, ensuring that children develop into healthy, resilient adults.
