Which of These 7 Factors is Affecting Your Child’s Mental Health and Wellbeing?
Children’s mental health psychological wellbeing is influenced by so many factors.
In my work as a clinical psychologist I always consider the “whole child”. Their relationships, environment, and overall health.
By looking at these interconnected areas, we can better support their mental health.
Below, I’ve summarised seven key areas you can focus on to improve your child’s mental health, each with practical tips underneath.
1. The Power of Parent-Child Relationships
Your relationship with your child is the foundation of their mental health.
I know how challenging it can be to maintain a strong connection, especially when life gets hectic.
But the time you invest in building trust, showing love, and being present for them can make all the difference.
Listening to both their words and their feelings and helping “contain” these (also called co-regulation) creates a safe base for your child.
You are gradually empowering them to navigate their emotions and challenges with confidence.
Your bond is their anchor.
Quick Tips to Strengthen Your Bond:
- Daily Check-ins: Spend 10 minutes each day chatting with your child, without distractions.
- Active Listening: Acknowledge their feelings first, then offer guidance or solutions.
- Shared Activities: Find an activity you both enjoy and make it a regular part of your routine.
TAKE THE QUIZ!
2. The Impact of School Environment
The school environment plays a massive role in your child’s mental health and wellbeing.
It’s where they spend a large part of their day, and the experiences they have there can shape their self-esteem, relationships, and emotional resilience.
Does your child feel safe and happy at school?
I understand how challenging it can be to ensure your child is thriving in such a setting, especially if issues like bullying or academic pressure arise.
By staying engaged with their school life and building open communication with your child, you’ll be in a better position to help them navigate these challenges.
Quick Tips to Support Your Child’s School Wellbeing:
- Regular Check-ins: Ask open-ended questions about their day to encourage meaningful conversations. (But give them time to decompress after school before you ask questions!)
- Teacher Collaboration: Build a positive relationship with teachers to stay informed about your child’s progress.
- Empower Problem-Solving: Help your child develop strategies to address issues at school, such as role-playing difficult conversations or brainstorming solutions together.
3. The Role of Nutrition in Mental Wellbeing
What your child eats has a direct impact on their mental health, mood and behaviour.
I know it’s not always easy to ensure they’re eating a balanced diet, especially with busy schedules and picky eaters.
However, the nutrients they get from their food play a crucial role in their mood, energy levels, and ability to focus.
For example, omega-3 fatty acids, which are important for brain health and optimal nervous system functioning, can be found in flaxseeds, chia seeds, and walnuts.
Similarly, a diet rich in fruits and vegetables provides essential vitamins and micronutrients that support brain function and emotional stability.
By making mindful choices about what goes on their plate, you can support their emotional resilience and overall happiness.
Quick Tips for Better Nutrition:
- Balanced Breakfast: Start their day with a mix of protein, healthy fats, and whole grains. This will balance their blood sugar levels and stabilise mood and energy.
- Eat the Rainbow: Encourage your family to include a variety of colourful fruits and vegetables in every meal to ensure they get the variety of nutrients needed for their brain, nervous system, and of course the rest of their body!
- Involve Them in Cooking: Let your child help prepare meals to make healthier eating fun and engaging.
4. The Importance of Physical Activity
Physical activity is crucial for your child’s mental and emotional wellbeing.
Regular exercise increases the production of endorphins, which are natural mood enhancers. It also boosts the levels of serotonin and dopamine, neurotransmitters that help regulate mood, sleep, and focus.
Studies show that children who are physically active are less likely to experience anxiety and depression, and they perform better academically.
Exercise also improves sleep quality, which is essential for emotional regulation and cognitive function.
Quick Tips for Getting Active:
- Active Mornings: Start the day with 10 minutes of stretching or a quick yoga session to energise and set a positive tone.
- After-School Sports: Enrol your child in a sport they enjoy, or organize regular playdates with physical activities like playing in the park or a nature hike.
- Movement Breaks: Incorporate short, fun activity breaks during homework time, such as dancing to a favourite song or a quick game of catch.
5. The Role of Sleep in Mental Wellbeing
Adequate sleep is the cornerstone of your child’s mental and emotional health.
Sleep is when the brain processes emotions, consolidates memories, and restores energy levels.
Lack of sleep can lead to irritability, difficulty concentrating, and an increased risk of anxiety and depression.
Research shows that children who get enough sleep have better emotional regulation, perform better in school, and are generally happier.
Quick Tips for Better Sleep:
- Consistent Bedtime: Establish a regular sleep schedule, even on weekends, to maintain a healthy sleep cycle.
- Screen-Free Wind Down: Implement a screen-free hour before bed, focusing on calming activities like reading or listening to soft music.
- Create a Sleep-Friendly Environment: Ensure their bedroom is cool, quiet, and dark. Consider using blackout curtains and white noise machines if needed.
6. Difficult Life Events and Setbacks
When your child faces difficult life events like family illness, bereavement, or divorce, it can shake their sense of safety and security.
These experiences can lead to feelings of anxiety, sadness, or a sense of being “out of control.”
Your child might withdraw, feeling misunderstood, or act out due to overwhelming emotions.
While we can’t always prevent these events, as parents, we can offer extra support and nurturing to help them feel more secure during these challenging times.
Quick Tips for Helping Children Cope With Setbacks:
- Create a Memory Box: Help your child collect items that remind them of a lost loved one or happy memories, giving them a tangible way to process their feelings.
- Regular Check-ins: Set aside a specific time each day to talk about how they’re feeling, making it part of their routine so they know they have a safe space to share.
- Involve Them in Decisions: Where appropriate, let your child have a say in decisions that affect them, such as choosing how to spend a family day, to help them feel more in control.
7. Growing Up With Pre-Existing Health Conditions
Growing up is challenging, and for children with pre-existing health conditions, these challenges can be even more complex.
Whether it’s a chronic illness, a physical disability, or a neurological difference like autism, these conditions can amplify everyday stressors.
For example, transitions, such as moving from primary to secondary school, can be particularly overwhelming, with new environments causing sensory overload or anxiety.
It’s crucial to understand the unique needs of your child so you can give them tailored support that helps them navigate these difficulties effectively.
Quick Tips for Managing Health Challenges or Differences:
- Personalized Timetables: Create a visual timetable that includes their health care routines alongside school activities to help them anticipate their day.
- Quiet Time: Build regular, scheduled breaks into their day to allow them to decompress in a calm, quiet environment.
- Medical Liaison Plan: Develop a communication plan with teachers and healthcare providers to ensure everyone is aware of your child’s needs and can respond appropriately during school hours.
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Dr Lucy Russell is a UK clinical psychologist who works with children and families. Her work involves both therapeutic support and autism assessments. She is the Clinical Director of Everlief Child Psychology, and also worked in the National Health Service for many years.
In 2019 Lucy launched They Are The Future, a support website for parents of school-aged children. Through TATF Lucy is passionate about giving practical, manageable strategies to parents who may otherwise struggle to find the support they need.
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