Practical strategies for supporting children’s mental health and wellbeing

May is recognised as Mental Health Awareness Month, a time dedicated to raising awareness about mental health issues. It's also a time to highlight the importance of taking care of our own mental health, and this includes our children's mental health too.

Stress is a normal part of life, however, when it becomes chronic or overwhelming, it can lead to various mental and physical health issues. Children may experience stress due to several factors such as academic pressure, family problems, peer pressure, or even global events. However, it’s important to ensure children have the tools to help regulate their emotions and feelings independently.

Understanding Stress in Children

Children may not always express their stress in ways that adults can easily recognise. They might complain about physical symptoms like headaches or stomach aches or show changes in behaviour such as irritability, withdrawal from activities they usually enjoy, or trouble sleeping. Therefore, it's crucial for parents and caregivers to be vigilant about signs of stress in their children.


Checking on Your Child's Mental Health

As parents or caregivers during this Mental Health Awareness Month—and indeed throughout the year—it's essential to check on your child’s mental health regularly. Here are some ways you can do this:

1. Regular Conversations: Have open and regular conversations with your child about their feelings and concerns. Ask they how they are feeling. Encourage them to express themselves without fear of judgment or punishment. Regular conversations foster trust, reassurance and security in the parent-child relationship. By discussing challenges together, parents can help children brainstorm solutions, identify coping strategies, and develop resilience.

2. Observe Changes: Keep an eye out for any changes to behaviour, emotions or physical health that could indicate stress. This could include increased irritability, difficulty sleeping, emotional outbursts, excessive worry about specific situations, fatigue, a decline in academic performance or alterations in patterns or interests.

3. Provide a Safe Environment: Try to create a safe, loving, and understanding environment at home where your child feels comfortable sharing any worries and concerns. Nurture positive relationships with family members, friends, and teachers. Strong social connections provide emotional support and a sense of belonging, which buffer against stress

4. Seek Professional Help: If you notice persistent signs of stress or other mental health issues in your child, don't hesitate to reach out and seek advice or help from a mental health professional.


Promoting Stress Management Techniques

Teaching children how to manage stress effectively is an essential part of supporting their mental health. Here are some techniques that can help:

1. Mindfulness and Relaxation Techniques: Teach your child simple mindfulness exercises like deep breathing, audio books or guided imagery to help them relax and focus. Simple Breathing exercises and techniques can also be adopted to help promote feelings of relaxation.  

2. Physical Activity: Regular physical activity is excellent for reducing stress and improving mood. Encourage your child to engage in activities they enjoy, like dancing, playing sports, cycling, or even just taking a walk.

3. Healthy Lifestyle: A balanced diet and adequate sleep are crucial for managing stress levels. Ensure your child is eating nutritious meals and getting enough sleep every night. Consistent bedtime routines help children feel secure and provide a sense of structure and predictability, which can reduce anxiety and stress. A calming bedtime routine signals to the child that it's time to wind down and prepare for sleep, promoting relaxation and stress relief.

4. Creative Outlets: Encourage time away from the screen and let your child to express their feelings through creative outlets like drawing, painting, writing, or playing music. Art encourages resilience by teaching children that mistakes are a natural part of the creative process and can lead to new discoveries. It helps them develop a growth mindset, where they view challenges as opportunities for learning and growth rather than obstacles.

Conclusion

Stress Awareness Month offers an excellent opportunity for parents and caregivers to focus on the mental well-being of children. By understanding the signs of stress in children and promoting effective stress management techniques, we can support our children's mental health not only this month but throughout their lives.

Remember that it's okay to seek professional help if you're worried about your child's mental health—your support and early intervention can make all the difference.