A Guide to Mental Health Awareness
As parents, our children's mental health is just as important as their physical health. Good mental well-being helps them lead happy, fulfilling lives. Anxiety and depression are common mental health challenges that affect children, teenagers, and adults alike. For children struggling with executive dysfunction—such as those with ADHD—these challenges can be even more difficult. Executive function skills help regulate emotions, meaning children with executive function struggles may experience emotions more intensely than their peers.
The good news? There are practical steps parents can take to support their child's mental health. Here are some strategies:
1. Encourage a Healthy, Balanced Diet
A well-balanced diet supports both physical and mental health. Parents can help by:
Preventing emotional eating: Kids may reach for snacks when they’re bored, stressed, or upset. Encourage alternative coping strategies, such as drawing, stretching, or playing outside, before reaching for food.
Focusing on nutrition: Ensure your child eats enough protein, vegetables, and fruits to keep their energy stable throughout the day.
Meal prepping together: Planning meals in advance can reduce stress around mealtimes and prevent unhealthy food choices. Involve your child by letting them pick a meal or help with age appropriate tasks in the kitchen.
Read: A strategy to make family mealtimes easier for everyone
2. Practice Mindfulness
Mindfulness exercises can help manage big emotions and improve focus. Try:
Simple focus exercises: Do a short puzzle together without distractions (no TV, music, or talking). Encourage your child to pay attention to their thoughts and bring their focus back to the task if their mind wanders.
Breathing exercises: Teach deep breathing techniques, like "smell the flower, blow out the candle," to help your child calm down in stressful moments.
Reflection time: After a mindfulness activity, discuss how they felt and whether they found it helpful.
3. Reduce Screen Time
Too much screen time can negatively impact mental health and make it harder for children with executive function struggles to focus. Try:
Setting screen time limits: Use parental controls or set a family rule for screen-free times, like during meals or an hour before bed.
Encouraging offline activities: Replace screen time with activities that promote relaxation and creativity, such as coloring, playing board games, or reading together.
Being a role model: Children learn by example, so try to limit your own screen time and engage in other activities with them.
4. Support Healthy Sleep Habits
Good sleep is essential for emotional regulation and mental health. Help by:
Creating a bedtime routine: A predictable routine, such as reading a book or taking a warm bath, signals to their brain that it's time to wind down.
Limiting screens before bed: The blue light from screens can interfere with sleep, so turn off devices at least an hour before bedtime.
Providing a calming environment: Ensure their bedroom is quiet, dark, and comfortable for a restful night.
Read: How to help kids with ADHD get to sleep peacefully
Resources for Parents
If you're looking for more ways to support your child's mental health, here are some helpful resources:
Final Thoughts
The best way to support your child’s mental health is by offering emotional and social support in a non-judgmental way. Listen to their feelings, help them develop coping strategies, and create an environment where they feel safe and loved.
Your role as a parent is powerful—by taking small, thoughtful steps, you can make a big difference in your child's mental well-being.
