Every person felt the impacts of the pandemic differently and our children are no expectation. A recent report came out in 2021 showing that the rates of depression and anxiety have doubled during the pandemic – leaving 1 in 5 teens with anxiety and 1 in 4 teens with depression.
Mental health challenges have an impact on all family members, so finding ways to support and connect with our kids can have a positive impact on the whole family. Although this can feel daunting as a parent, research has shown there are actually many simple and EFFECTIVE ways to improve kids’ mental health.
So, how do we help our children stay mentally well?
1) Get outside and move every day
This may seem obvious, but it can sometimes feel more challenging as the weather starts to decline. Finding ways to engage in physical activity, ideally outside, is so important when it comes to mental (and physical) health.
Need some ideas on how to get active?
Check out these local spots:
- Go Bananas /
- Play a Latte
- Chicopee Ski and Tubing Hill
- Waterloo Rec Center (Swimming or open Track)
- Laurel Creek (snowshoeing, hiking, or skiing)
2) Build positive relationships with family
Every family strives to have a positive relationship with their children and this is a reminder that it makes a big impact! Making time to connect with your children is a two-way street to knowing about and supporting your child’s mental health.
Trying to get your kids talking? Consider:
- Asking about their day while driving in the car – for some kids, this is a less intimidating time to connect as they don’t have to look you in the face
- Asking your child for their “thorn” (a challenge), “rose” (something good that happened), and “bud” (something they are excited for) every day
- During dinner add a ritual to share ‘one thing you’re grateful for’
- Consider connecting on a weekend morning with cooking a breakfast/brunch together and chatting about your week
3) Minimize access to screens
Screens are an inevitable part of our lives. Both in, and out, of school we use screens to entertain, connect and learn. However, setting healthy boundaries on the amount of time spent on a screen and what types of content your child is engaging with on a screen does show an impact on their mental health.
When looking at screen time, consider:
Who and what is your child engaging with?
- Does their screen time impact their sleep? Aim for no screens before bed.
- Is screen time taking away from physical/outdoor play time?
- Are there ways to limit the amount of time spent on a screen?
During the pandemic, screen time increased on average by 35 minutes for children and 160 minutes for teens, and less than 20% of kids met the standard of 60 minutes of physical activity per day.
4) Eat more colours (and fish!)
Dietary compliance is a daily challenge for many families I speak with, especially when things get busy. However, although consistency isn’t realistic, overall diets higher in fruits and veggies were correlated with lower rates of anxiety and depression. Additionally, kids with higher omega-3 fatty acids were shown to have significantly improved mental health scores.
Here are some ideas on how to get your kids to eat more colours:
- Start with breakfast (smoothies, berries in cereal, veggies in scrambled eggs, etc) – this is often the most consistent meal of the day
- Find a dip that they like – if they like the dip, then offering veggies and dip can be an easy go-to snack
- Make it a game and make it fun! Consider making a meal that is all one colour, or try to eat every colour of the rainbow as a way to engage with your child. For older kids, get them involved in making the meal and they will be more likely to eat it.
- Role model what you hope to see and keep offering a variety
5) Increase social supports
A report in 2023 showed that feelings of loneliness and social isolation are equivalent to smoking 15 cigarettes per day. As depressing as this statistic is, it highlights how physically impactful our mental health is to our bodies. Finding ways for your child to build relationships outside of the home is valuable. This can be through peers or with other adults.
Need some ideas?
- Consider signing up for an extra-circular activity that focuses on one of your child’s hobbies/interests
- Visit your local community center, church, or park regularly to expand your child’s social network
- When appropriate, connect with professional services such as the Kids Help Phone, Guidance counsellor at school, Naturopathic Doctor, or Counsellor
Helping to build our children’s grit and resiliency takes time, effort, and energy, but it will help them manage the challenges that come with life experiences. For more ideas and specific support, reach out. We’re here to help physically, mentally, and emotionally.
In health,
Dr Chanel Cressman, ND
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