By: Michelle Hintz, PsyD, Licensed Psychologist
It’s easy to overlook the importance of mental health, especially when it comes to our children. But just like physical health, mental health is essential for overall well-being. As parents and caregivers, it’s our responsibility to foster an environment where mental health is prioritized and nurtured from a young age.
At the Cadenza Center, we understand the significance of early intervention and proactive measures to promote positive mental health in children. In this blog post, we’ll explore three simple yet powerful tools for mental health awareness that can empower both children and their families to embrace a journey of self-discovery, resilience, and growth.
- Mindfulness Moments
Mindfulness is a practice that encourages individuals to be present in the moment, without judgment. For children, mindfulness can be a transformative tool in managing stress, anxiety, and overwhelming emotions. Here are a few techniques parents can try to teach invaluable skills:
- Candle Breathing: Encourage your child to imagine a candle in front of them. Have them take a deep breath in, pretending to smell the sweet scent of the candle, and then slowly exhale, pretending to blow out the flame. Repeat this “blow the candles out” exercise three times to promote relaxation and focus.
- Rainbow Breathing: Guide your child to visualize a colorful rainbow in their mind. As they inhale slowly, have them imagine drawing the colors of the rainbow up from their toes to their head, and as they exhale, visualize the colors arching gracefully back down. Encourage them to trace an imaginary rainbow in the space in front of them while they breathe. This rhythmic breathing exercise helps calm the mind and body, promoting a sense of peace and balance.
- Open Dialogue
Communication is key when it comes to promoting mental health awareness in children. Create a safe and non-judgmental space where your child feels comfortable expressing their thoughts, feelings, and concerns. Encourage open dialogue by actively listening to your child without interrupting or dismissing their experiences.
Validate their emotions and reassure them that it’s okay to feel what they’re feeling. Teach them that seeking help and talking about their mental health is a sign of strength, not weakness. By fostering a culture of open communication within your family, you’re breaking down the stigma surrounding mental health and laying the foundation for lifelong emotional well-being.
- Check-In Time: Set aside dedicated time each day to check in with your child. This could be during dinner, before bedtime, or during a family walk. Ask open-ended questions like, “How was your day?” or “Is there anything on your mind that you’d like to talk about?” If your child responds vaguely by saying “it was okay,” ask a more specific question such as “tell me something fun you did at recess” or “tell me what you did in music class today.” Listen actively and empathetically to their responses without judgment.
- Emotion Narration: Encourage your child to describe their experiences using emotional language. For example, if your child recounts a funny incident from school, you could say, “It sounds like you all had a good laugh,” acknowledging the positive emotions associated with the event. Similarly, if your child expresses frustration over a challenging homework assignment, you might say, “It sounds like you’re feeling frustrated because the math problem was tricky.”
- Emotional Awareness: Teach your child to identify and name their emotions using a feelings chart or emotion cards. In early childhood, children often use general words like “good,” “bad,” “happy,” or “mad” to describe all of their feelings. By being more specific in offering interpretations, parents help children understand the difference between being “mad” and “disappointed.” For example, when a child says “I’m mad at my friend because he wouldn’t play with me,” a parent can respond by saying things like “It sounds like you are saying you were disappointed when your friend didn’t play with you. That makes sense because I get disappointed when things don’t go how I want them to as well.” This helps normalize emotions and fosters emotional intelligence.
- Physical Connection
Physical touch is a powerful form of self-care that can promote feelings of security, comfort, and well-being in children. Research has shown that hugs and cuddles release oxytocin, a hormone known as the “bonding hormone,” which reduces stress and promotes feelings of love and connection. Here are some ways parents can incorporate physical touch into their self-care routine with their children:
- Hug Time: Set aside a few minutes each day for “hug time” with your child. Encourage them to snuggle up close and embrace each other tightly. Use this time to express love and affection through physical touch, reinforcing the bond between parent and child.
- Massage Moments: Offer your child a gentle massage or back rub as a soothing way to unwind and relax together. Use calming essential oils or lotions to enhance the sensory experience and create a nurturing environment of relaxation and comfort.
By incorporating these simple tools into your family’s routine, you’re not only promoting mental health awareness but also empowering your child to navigate life’s challenges with resilience, compassion, and confidence. Remember, it’s never too early to start prioritizing mental health—and the impact it can have on your child’s future is priceless. The journey to mental wellness begins at home, and every small step you take can make a big difference in your child’s life.
Remember, our team of therapists is here to support you and your family on your journey towards greater understanding, resilience, and growth. Don’t hesitate to reach out and schedule a consultation today. Your child’s mental health matters, and we’re here to help every step of the way.
