When it comes to your kids, we know you’ll do everything that you can to help them grow and develop into happy humans. One of the biggest things that I encourage parents to aim for to improve mental wellness is routine.
In a rapidly changing world with many stimulants, our kids are striving for stability. Toddler’s brains create categories to help understand and process the world. Whenever we are faced with something “new” the brain must work harder to process and categorize that event or thing. Sometimes this can be exhausting and even stress-inducing. When our kids know what to expect they can relax and focus on their own development, turning down the sympathetic nervous system and stress response.
When building a routine, consider the following:
Be consistent about attending school – since the pandemic and online learning, attendance in schools has dramatically dropped. Although there are exceptions to the rule, keeping kids home and in an isolated environment generally does not serve them nor support their mental health in the long run. Social isolation and loneliness are key factors in exacerbating mental health conditions. Keeping them home demonstrates to kids that they have the option to engage in learning or not. Helping kids to know that they can ‘do hard things’ builds resilience – a lifelong tool that lowers the perception of daily stress.
Be consistent about bedtime – approximately 50% of children are not meeting their expected sleep guidelines which directly impacts mood and learning. With the addition of screens in bedrooms, it can be very challenging to know when kids are falling asleep. Poor sleep hygiene and inadequate sleep have been directly linked with aggravated depression and poorer performance in school. Consider removing screens from the bedroom and building a positive bedtime routine to help your kid wind down.
Be consistent about getting outside and moving – exercise has the amazing ability of improving ALL psychological outcomes no matter the age. At least 1 hour of physical movement is recommended every day. This may feel like a daunting task, depending on your lifestyle. As kids age into their teen years, there can also be increased demand to be on a screen or engaging in more sedentary activities. Building in regular movement both improves mood and takes time away from other, perhaps less advantageous, activities.
Be consistent about eating as a family – having regular meals together improves mental health in several ways. Sitting down as a family helps build connections, decrease isolation and loneliness, and demonstrates to kids that they have value. The long-term, systemic damaging effects of isolation and loneliness have been shown to be equivalent to smoking 15 cigarettes/day! In addition, a prepared family meal typically contains less sugar and more fruits and vegetables when compared to meals on the go. The Mediterranean diet (a diet that promotes whole food) has been clinically linked with lower rates of depression. No matter what meal is prepared, the benefits of sitting together are significant.
As you get back into a routine this fall with your own family, consider the benefits of firm boundaries and routine – it is sure to help set expectations and improve mood.
Here’s to happy kids and happy parents!
Dr Chanel Cressman, ND
