Children's Mental Health: 10 Strategies to Get Them Back on Track
While there is still a considerable degree of stigma surrounding mental health issues, many adults have made strides in accepting their struggles, reaching out for help when they need it, and extending compassion toward others who are struggling.
However, up until recently, less attention had been paid to the mental health of children and teens. After all, they don’t have the responsibility of the adult world on their shoulders - what could they possibly have to be anxious or depressed about?
As it turns out, children experience many of the same mental health issues that adults do. Though the environmental causes may sometimes be different, the symptoms are no less real.
The mental health of children and the pandemic
Researchers are beginning to draw attention to the impact that the pandemic has had on the mental health of children. The isolation combined with the uncertainty of the pandemic has resulted in the perfect storm: increased mental health resource needs and a lack of healthcare professionals available to provide services.
If you have noticed a change in your child’s behavior and disposition since the pandemic started, consider taking some steps to get them the help they need. A good first step to addressing juvenile mental health is to explore each of the following ten strategies:
Meet with the teacher
Children spend more time at school than they do at home. If you haven’t already done so, set up a meeting with your child’s teacher to discuss how they’re doing in school. Though you may have an idea about how your child performs academically, their relationships with their peers and their engagement in the classroom may be more of a mystery.
By cross-referencing your notes at home with that of your child’s teacher, you’ll gain a more comprehensive understanding of how they’re doing overall.
Pinpoint the cause of mental health issues
Determining what exactly is impacting your child’s mental health is not always straightforward, but by taking the time to talk to them and watch their reactions to events and conversations, you’ll develop a solid starting point.
If your child’s difficulties do not seem to stem from anywhere in particular, and their onset is not new, it may be worthwhile to consider the possibility that they have a condition such as ADHD or autism. Treating ADHD as a newly diagnosed adult is much more difficult than it is for children who will benefit from being set up for success early on.
Create a routine
Though you may be the type of person who enjoys a fair share of spontaneity, children need consistent routines to thrive. The pandemic interrupted routine for many children through the jarring shifts from in-classroom teaching to online learning.
To help your child feel a greater sense of stability and safety, implement routines where you can. You can’t plan for every possibility, but by following a routine the majority of the time, your child will know what to expect from the day ahead of them.
Improve your relationship with your children
If you’re reading this, you’re already a good parent. As a good parent, you probably often feel like everything you do for your children isn’t enough. At the end of the day, all children want and need to be successful is solid familial relationships.
Regularly talking to your child about feelings and taking a compassion-first approach when they open up to you (even when you aren’t pleased with what you hear) will help your child know that they can come to you for support whenever they need it.
Expand their social connections
In addition to strengthening family connections, your child also needs relationships outside of the family to thrive. Now that restrictions have loosened in many parts of the world, consider enrolling your child in an after-school program, sports, or a summer camp.
Learning how to make friendships is important for their social development, as well as their mental health.
Talk about your own mental health
With so much stigma surrounding mental health, it’s not discussed as often as it should be. As a parent, you may wish to keep your struggles from your children so as not to appear weak in front of them.
In reality, the strongest thing you can do is share your struggles with them. By showing your children that it is okay to not be okay, they’ll be able to reflect on their own well-being and understand that difficult feelings are normal.
Practice mindfulness with them
Mindfulness, or the practice of being present in the moment, is an evidence-based method for improving mental health and wellbeing. You can practice mindfulness with your children by asking how they feel about something, acknowledging the validity of that feeling, and then asking them to think of three positive things that they are grateful for in their life.
Regular conversations like this will rewire your child’s mind to focus on the positive more than the negative.
Meditation
Meditation - a component of mindfulness - can be practiced with children too. There are many benefits of meditation for kids, one of which includes reduced stress and anxiety.
The best way to approach meditation with your child will depend on their age. For toddlers, simply focusing on breathing is enough, while older children can participate in a more focused practice.
Find stress-relief activities
What sparks your child’s creativity and brings them happiness? It could be anything from doing artwork or crafts, to being around animals, or to telling stories. Whatever it is, get your child involved in these activities regularly to give them a chance to relieve their stress.
Contact a healthcare professional
When the above strategies don’t seem to work, it’s time to contact a healthcare professional. Set up an initial consultation with your child’s pediatrician and express your concerns. Depending on the circumstances, your child’s doctor may recommend any of the following:
Assessments for conditions like ADHD, depression, social anxiety, and autism
Talk therapy or cognitive-behavioral therapy (CBT) with a licensed psychologist or social worker
Medication
Many parents balk at the thought of medicating their children, so know that many different resources can be explored first. While getting healthcare professionals involved might seem scary, remember that you’re only there for their opinion and help if you want it.
At the end of the day, you know your child best and are their best advocate. With a little bit of time and effort, you can get your child’s mental health back on track.
