Child and Adolescent Mental Health
We are a year in now and we are beginning to see covid-19 is having a huge impact on everyone’s mental health including children and adolescents.
I was very kindly asked to participate once again on 96fm’s Opinion Line to share some of my best tips on helping you and your children to care for their mental health:
-
Don’t be afraid to be honest in an age and understanding appropriate way – There is a misperception that what children don’t know won’t hurt them but children are extremely perceptive and subconsciously know when something is wrong with their primary caregivers. That can be covid related but also can be applied to relationship or life challenges in general – children know when something is up, telling them that there is nothing wrong creates more confusion and anxiety within them.
-
Give them a good sense of safety and protection – routine and structure make children feel protected and gives them something constant and reliable. Spend at least 10 minutes one-on-one time with them a day where they can choose the activity. Listen to their fears and remind them that they are safe right here right now, regularly encourage them to focus on the safety of the present moment. Remind them that they can tell you anything and that you will listen to them no matter what. Tell them how loved they are by you and others around them, and get them to tell you things they love about themselves which will greatly build their self-esteem and independence.
-
Listen to them, encourage and give them space to share their thoughts and let their emotions out – ask them to tell you what they are feeling in their body and where, get them to label their feelings if they can or you can help them label the feeling, ask them to give it a colour and a shape. Use mindful breathing and visualising the feeling slowly moving through and out of their body with the breath – it takes approx 90 seconds for a strong emotion to subside and run its course when we pay attention to it. If they are struggling with emotion expression, do some role play with figurines – set the scene for them to share through their favourite characters. Fear/anxiety weakens the immune system and the best way to remedy it is to face it head on and express not suppress.
-
General health and wellbeing – Balanced diet, physical activity, brain activity, relaxation, treats in moderation, let them be bored – this will enable them to use their creativity and imaginations. Pro-actively monitor your child’s internet safety – most children’s internet usage will have increased dramatically so please know what they are doing online. Have regular screen breaks. The best way to teach is to model the behaviour you would like to see from your child, children learn by doing and imitation.
-
Give them a day off from no – they are at a point in their lives where unfortunately in the last year they have probably heard more “apologetic no’s” than they ever will in their lives – so have a “yes day” – together come up with a list of things you could say yes to and let them choose the activities for the day. Children thrive when given autonomy and responsibility.