When a child feels anxious, stressed, angry, sad, or upset in anyway, it can seem very hard for the child and the parent to manage these emotions. We can take very simple steps to improve our mental well being and our children's mental and emotional well-being. Here are 9 simple things parents can do to help with your child's emotions (and help with your own emotions):
Stay Calm: Even if your child is begging you, crying & melting down. Your child can sense your anxiety. Take a deep breath or practice some mindfulness, and put on your “Game Face” and remain positive. Focus on your child’s strengths instead of their weaknesses. Help them follow through with their obligations whether it is with a playdate, school, church, or home. The consistency of your reactions will help your child learn to manage their emotions better. Set up a Routine: Studies show that a routine helps a child's development. With Routines, children feel safe and comforted. Routines increase a child's creativity, independence, and flexibility. Give your child some of your plans for the next day or week. Make sure backpack, clothes & homework are ready the night before. Have a family meal time or family fun time each day. Research shows that spending time together as a family strengthens family relationships, and increases a child's mental well-being. When our children feel better, the whole family feels better. A routine is also very beneficial for the mental well-being of adults. Do NOT avoid your child’s fears: Help your child face their fears. Avoiding the “thing” that causes your child’s fear will only make it worse! Letting your child stay home from school because they don’t want to be away from you will only make it harder the next time, and increase the level of their anxiety. There may be tears, tantrums & sad faces but know that with time then that will go away. The best way to conquer anxiety is to face anxiety! Be Prepared: Making sure that your child’s homework is done, tests are studied for & materials ready will help ease their anxiety. Many times, students are not wanting to come to school because their homework is not done, and missing more school will only increase that worry adding upon their stress. You can talk to your child about whatever they are feeling, and help them feel prepared through schedules, role plays, helping your child get things done, etc. Whatever your child’s fear is, you can help them feel more prepared and confident. If a child feels prepared, their big emotions will decrease. Teach your child strategies and Mindfulness: Children can be taught strategies at a young age to help deal with their anxiety. They will need your help & guidance on how to use these strategies because children won’t know how or when to use them on their own. Strategies include deep breathing, fidget or sensory toys, positive self-talk, & relaxation or mindfulness methods. If you need help with these techniques, you can read some of the other resources in this blog, call or email our School Counselor, go to some free classes at The Family Place, or check some out on google. (10 fun and easy breathing techniques for kids) Cut down Screen Time: Screen time includes tv, video games, phones, apps, computer games, and any other form of electronic. Technology is great in moderation, and can be used as a wonderful tool. However, there is a lot of research that shows excessive screen time increases anxiety, depression, headaches, eye strain, moodiness, and decreases social skills, melatonin levels (important for sleep and emotional regulation), speech, creativity, self-esteem, and the ability to focus. Your child should have a maximum of 45-60 min of screen time a day (This does not include screen time for school or homework)! Use technology as a tool rather than a distraction or a babysitter. Encourage your children to go outside and play. If you would like some technology free ideas, you can look at the post "55 Things to do during Social Isolation." Good Sleep: Make sure that your child is getting enough sleep at night. Sleep is essential to our mental and physical well-being. If we aren't getting enough sleep, it is very unlikely that we will have healthy emotional regulation. A good bedtime for elementary students is 8:30. This allows them to at least get 10-12 hours of sleep. Make sure they are not on electronics at least an hour before bedtime. This will help their brains relax and regulate their melatonin levels, which helps them sleep better. Healthy Diet: Our food is our fuel. When we eat junk, we are going to feel like junk. Studies show junk food increases anxiety and depression. If our children aren’t eating healthy, they won’t be able to function. When we have a balanced diet full of fruits and veggies, our emotions will improve. They will be more restless, anxious & emotional. Healthy food will improve anxiety and depression Exercise: Exercising is one of the best ways to improve our mood. There is a lot of research that shows exercise reduces anxiety and depression. Often times, we think of exercising as going to the gym or going on a run, but exercising can be going on a walk outside, dancing, playing outside, playing your favorite sport with your friends, or any form of movement that you enjoy. Help your child get some form of exercise at least 5 days a week for 30 minutes. If you or your child is struggling with anxiety, anger, depression, or other big emotions, try these tips. They are simple, yet powerful tools to improve our happiness and well-being.
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