As Mental Health Awareness Week approaches, it's crucial to shine a light on an often overlooked aspect of mental health – children's mental well-being. According to the Canadian Paediatric Society (CPS), one out of every five children and youth in Canada (20%) has a diagnosable mental health condition, ranging from anxiety and depression to ADHD and learning disabilities. As parents, caregivers, and educators, it's our responsibility to create a supportive environment where children feel safe to express their feelings and seek help when needed. In this blog post, we'll explore practical tips for approaching the subject of children's mental health, acknowledging their emotions, discussing difficult topics, and fostering open lines of communication.
Understanding Children's Mental Health
Children's mental health encompasses a broad spectrum of emotions, behaviors, and challenges that can impact their overall well-being. From stress and anxiety to mood disorders and behavioral issues, it's essential for parents to recognize the signs and symptoms of potential mental health concerns in their children. These may include changes in behavior, difficulty concentrating, withdrawal from social activities, mood swings, or physical complaints such as headaches or stomach aches.
Approaching the Subject
Approaching the topic of mental health with children can feel daunting, but it's essential to create an open and supportive environment where they feel comfortable expressing their feelings. Start by normalizing the conversation around emotions and mental well-being, emphasizing that it's okay to feel sad, anxious, or overwhelmed at times. Asking open-ended questions will create a dialogue between you and your child, and an opportunity for you to be an active listener, allowing your child to share their thoughts and experiences without judgment.
Here are some questions you could ask your child to open a conversation about their feelings.
"Can you tell me about something that made you smile today?"
"What was your favorite part of today?"
"What do you like to do when you're feeling happy?"
"What do you do when you feel sad?"
"Who do you like to talk to when something is bothering you?"
"What makes you feel better when you're scared or worried?"
"Can you tell me about a time when you felt really brave?"
"What do you like to do that makes you feel calm and relaxed?"
"How do you feel when you wake up in the morning?"
"What are some things you like to do with your friends?"
Acknowledging Children's Feelings
Validation is a powerful tool in supporting children's mental health. When children express their emotions, whether positive or negative, it's essential to acknowledge and validate their feelings, letting them know that their emotions are valid and that it's okay to feel the way they do. Practice empathy and active listening, showing genuine interest in understanding their perspective and offering reassurance and support. It’s important to acknowledge that, as adults, we may sometimes struggle to process or regulate our own emotions. So, a great way to help our children learn to identify and process different feelings from a young age is through books that illustrate various emotions. Asking them questions like, “When would you feel like this?” can be very effective.
One of our instructors used this method to teach her toddler about different emotions. She shared a snippet of their conversation, which beautifully demonstrates this approach in action. Remember, it’s all about validation!
Mom: “Hey baby, when would you feel happy?
Kiddo: “When I get ice cream!”
Mom: “That’s right! You do love ice cream. And when might you feel angry?”
Kiddo: “If our dog ate my ice cream!”
Mom: “Haha yes that wouldn’t be very nice of Rosco.”
Talking About Hard Topics
Discussing difficult topics such as trauma, loss, or family challenges can be hard, but it's essential to approach these conversations with sensitivity and honesty at an age-appropriate level. Providing clear and factual information while reassuring children that they are loved and supported, using language and concepts that they understand. Encourage questions and open dialogue, allowing children to express their thoughts and feelings in a safe and supportive environment. The Child Mind Institute offers an excellent guide to help parents talk about traumatic events with their children. This resource includes practical advice on how to discuss sensitive topics, support children of different age groups and identify children who may need more focused professional attention. It’s available in 16 different languages, making it accessible to a wide range of families. You can access the Multilingual Trauma Resources HERE.
Creating a Safe Environment
Creating a safe and supportive environment is crucial for nurturing children's mental well-being. Foster open lines of communication by establishing regular check-ins and family meetings where children can express their concerns and share their experiences. Encourage positive coping strategies such as mindfulness, relaxation techniques, and creative outlets for self-expression. Set clear boundaries and routines, providing a sense of stability and security for children to thrive.
Seeking Professional Help
Despite our best efforts, some children may require professional support to address mental health concerns. If you notice persistent symptoms or significant changes in your child's behavior or mood, don't hesitate to seek guidance from a qualified mental health professional. They can provide assessment, diagnosis, and evidence-based interventions tailored to your child's specific needs. The Kids Help Phone is a great resource for you to share with your children and can be used across Canada. They offer a comprehensive directory of services and programs that you can search to find local resources. They also provide a crisis text line for immediate support and a phone counseling service to connect kids with professional counsellors. You can access the directory HERE, the crisis text line HERE, and the phone counseling HERE.
Empowering Children
Empower children to take an active role in managing their mental health by teaching them self-care strategies and coping skills. Encourage healthy lifestyle habits such as regular exercise, balanced nutrition, adequate sleep, and mindfulness practices. Foster a sense of autonomy, empowering children to advocate for their own well-being and seek help when needed. There’s a mom on TikTok who creates recipe videos, and she’s found a fantastic way to foster autonomy in her three children. Each child gets to choose one meal a week and help her prepare it. Her only rules are that the meal must include a vegetable and it can't be the same as the previous week. This method not only gives kids the freedom to explore different foods but also teaches them essential cooking skills from a young age (this mama’s youngest is 5 years old!) and is a great way to develop your child’s autonomy. You can find her on TikTok HERE.
Mindfulness practices can be an excellent way for children to manage stress and stay grounded. Here are some simple, free, and easy mindfulness activities you can do together at home starting at a young age:
Deep Breathing Exercises: Teach your child to take slow, deep breaths in through the nose and out through the mouth. You can make it fun by having them pretend they are blowing up a balloon or smelling a flower.
Mindful Listening: Spend a few minutes listening to the sounds around you. Ask your child to identify the different sounds they hear, whether it's birds chirping, the hum of the refrigerator, or cars passing by.
Body Scan: Guide your child through a body scan by having them focus on different parts of their body, starting from their toes and moving up to their head. Ask them to notice how each part feels.
Gratitude Practice: Encourage your child to think about and share three things they are grateful for each day. This can be done during dinner or before bedtime.
Nature Walks: Go for a walk outside and encourage your child to notice the different plants, animals, and other aspects of nature. Ask them to describe what they see, hear, and feel.
Promoting Awareness and Advocacy
Get involved where and when you can! Help to raise awareness about children's mental health issues, advocate for policies and programs that support early intervention and access to mental health services. Join community initiatives, participate in mental health awareness events, and support organizations that prioritize children's mental wellness. For those with limited time (aka most parents), following local non-profits on social media can be a great way to stay informed, support and share what is happening within the mental health community. Stay tuned for a huge announcement from us that will have you connected to resources in your community with just a simple click!
As we observe Mental Health Awareness Week, let's commit to prioritizing the mental well-being of our children. By fostering open communication, acknowledging their feelings, and providing a supportive environment, we can empower them to navigate life's challenges with resilience and strength. Together, let's break the stigma surrounding children's mental health and create a future where every child has the opportunity to thrive emotionally, socially, and psychologically!