Exploring Children's Mental Health

This Children's Mental Health Week I have spent some time trying to share some top ways in which we as parents, carers, aunties, uncles, teachers or supporters of young people can promote positive mental wellbeing.

We hear this so often, but I wanted to give some practical ideas. Things we can all take some responsibility for, in making some small changes in our households or classrooms.

In this post I will summarise some of the information shared.

I am also going to share the launch of a new Suicide First Aid for Young People in Schools course that I am proud to be one of a small number of experienced trainers who will be delivering this training on behalf of Suicide First Aid UK.

So, here are some top tips for promoting positive mental wellbeing in the young people in our lives.

Encourage Open Conversation

Communication is so vitally important. To encourage open communication we should try to:

• Listen actively: Pay attention to what they are saying, without interrupting, trying to fix or offering advice. Show that you are interested and show empathy (this means really trying to feel what it feels like for them.)Create a safe and non-judgmental environment: Let them know that they can talk to you about anything, without fear of being judged or criticised. They won't be told off or criticised for what they tell you.
  

• Ask open-ended questions: Avoid yes or no questions and instead ask questions that encourage them to share more information and expand on their thoughts and feelings. e.g. How did that make you feel? What's going on for you?
  

• Respect their privacy: Let them know that what they share with you will remain confidential, unless they disclose information that indicates they or someone else is at risk of harm.
  

• Be patient: Some children and young people may need time to open up, so be patient and allow them to share at their own pace. It can be helpful to do an activity alongside each other that doesn't involve eye contact. (Think lego, jigsaw, cooking, walking etc.) That can make the conversation flow more naturally!
  

• Avoid making assumptions: Try to understand their perspective and avoid making assumptions about their experiences. Remember that how we experience events is all relative to our own frame of reference. It's easy for some of us, with decades of life behind us, to say 'It'll be ok' when the reality is that this may feel like a very big deal to them, as it is relative to their experience. So avoid assumptions!
  

• Show interest in their hobbies and interests: Building a rapport with them by showing an interest in their hobbies and interests can make it easier for them to open up and have a conversation with you.
  

• Validate their feelings: Acknowledge and validate the their feelings, even if you don't necessarily understand or agree with them. This can help to build trust and create a safe space for conversation.

Foster Resilience

Building resilience in children and young people requires a combination of supportive relationships, strong coping skills, and a positive mindset.

Here are some activities you can do with the children and young people in your lives to help them build resilience:

• Encourage positive self-talk: Teach them to recognise and challenge negative self-talk, and to focus on their strengths and abilities. You can role-play situations where they can practice positive self-talk.
  

• Teach problem-solving skills: Encourage them to come up with creative solutions to problems they may encounter. Work with them to know it's ok to take considered risks when tackling new problems.
  

• Foster positive relationships: Encourage your children to build and maintain positive relationships with friends, family, and teachers. Help them identify their personal values and encourage them to live by those values in their relationships.
  

• Promote physical activity: Regular exercise has been shown to improve mental health and reduce stress levels. Encourage your children to engage in physical activities they enjoy and participate in them as a family.
  

• Provide opportunities for challenge: Encourage your children to take on new challenges and experiences, such as learning a new skill or trying a new sport. Be supportive and celebrate their successes and efforts.
  

• Teach coping strategies: Teach your children healthy coping strategies for managing stress and emotions, such as deep breathing, mindfulness, and physical activity. Encourage them to practice these techniques when they are feeling overwhelmed.
  

• Encourage open communication: Encourage them to express their feelings and thoughts openly and honestly, and provide a safe and supportive environment for them to do so. Listen actively and non-judgementally, ensuring whatever emotions they are feeling are validated and accepted.
  

• Support autonomy: Give them age-appropriate opportunities to make decisions and solve problems on their own, and provide guidance when needed. Let them get stuck, watch them figure it out... and celebrate when they make some progress.
  

• Promote a growth mindset: Encourage them to view challenges and failures as opportunities for growth and learning, rather than as reasons to give up. Celebrate their efforts and progress, not just their accomplishments. Say things like "That's great that you're stuck. Wouldn't it be boring if everything was easy. When we're stuck is where we learn!"
  

• Create a supportive environment: Surround your children with a supportive and caring network of family, friends, and other supporters who believe in their abilities and potential.

Maintain a Stable and Predictable Routine

Having a routine can provide structure, predictability, and stability for children, which can have several benefits for their mental health including:

• Reducing stress: Having a clear routine helps children understand what is expected of them and reduces uncertainty, which can lead to stress and anxiety.
  

• Enhancing organisation: A routine can help children develop better organisational skills and keep track of tasks, activities, and appointments.
  

• Improving sleep: Establishing a consistent bedtime routine can help children develop good sleep habits and improve their overall health.
  

• Increasing self-esteem: Children who are able to consistently follow a routine may feel more competent and confident, which can lead to increased self-esteem.
  

• Supporting learning: Routines can provide children with regular opportunities to learn new skills and knowledge, which can have a positive impact on their mental health.
  

• Promoting healthy habits: Incorporating healthy habits into a daily routine, such as exercise, can help children develop positive behaviours that contribute to their overall well-being.

Here are some positive routines that can benefit young people:

• Morning: Starting the day with a healthy breakfast, some physical activity, and good hygiene can set a positive tone for the day ahead.
  

• Homework: Dedicating a specific time each day or week to complete homework assignments can help young people stay organised and on track.
  

• Bedtime: Establishing a consistent bedtime routine, including winding down activities and reading a book, can help young people develop good sleep habits.
  

• Exercise: Incorporating regular physical activity into our daily routine, such as going for a walk, playing sports, or doing yoga, can improve physical and mental health.
  

• Creative: Engaging in creative activities, such as drawing, painting, or playing an instrument, can help young people express themselves and reduce stress.
  

• Family time: Spending quality time with family members, such as having dinner together or playing games, can strengthen family relationships and promote a sense of belonging.
  

• Gratitude: Incorporating daily practices of gratitude, such as writing in a journal or sharing positive experiences with others, can increase positive thinking and well-being.

Engage in Physical Activity

Regular physical activity can have a hugely positive impact on so many aspects of children's mental health. This is even better if it's something done with other people. Some of the benefits are:

• Reduces stress and anxiety: Exercise releases endorphins, which are natural mood boosters, and can help reduce feelings of stress and anxiety.
  

• Improves mood: Physical activity can help children feel more positive, confident, and energetic, which can enhance their overall mood.
  

• Boosts self-esteem: Regular physical activity can help children feel more physically capable, which can increase their self-esteem and confidence.
  

• Enhances concentration and focus: Exercise can improve brain function, increase blood flow to the brain, and enhance cognitive skills, such as concentration and focus.
  

• Supports better sleep: Physical activity can help regulate sleep patterns and improve the quality of sleep, which can benefit overall mental health.
  

• Promotes social interaction: Participating in physical activities with others can help children build relationships and improve social skills, which can boost their mental health and well-being.
  

• Teaches resilience: Physical activity can help children develop resilience by teaching them to overcome challenges, such as learning a new skill or pushing through discomfort.

Limit Screen Time

There is a lot of evidence that says that too much screen time can have the following negative effects on children and young people:

• Disrupted sleep patterns: The blue light emitted by screens can interfere with the natural sleep-wake cycle and lead to sleep difficulties.
  

• Decreased attention and concentration: Excessive screen time can lead to attention problems and decreased ability to concentrate, especially when it comes to learning and completing tasks.
  

• Spending too much time in front of screens can limit face to face interaction with others, which is essential for healthy social and emotional development.

Here are some tips to help reduce screen time for children's mental health:

• Set clear and consistent boundaries: Establish a routine for when screens can be used and for how long, and stick to it. Use apps on phones and tablets that automatically turn off after a certain amount of time.
  

• Encourage physical activity: Encourage children to participate in physical activities, such as sports, dance, or outdoor play, to reduce their dependence on screens.
  

• Plan screen-free activities: Plan engaging and entertaining activities that do not involve screens, such as arts and crafts, playing games, or reading books. Even better, get them to plan them with you.
  

• Limit screen time before bed: The blue light emitted by screens can disrupt sleep patterns, so limit screen time before bedtime to ensure that children get enough quality sleep.
  

• Lead by example: Children model their behaviour after adults, so it's important to demonstrate healthy screen habits yourself. Have no phones about during set out family time. Reduce distractions and be present.
  

• Provide alternative entertainment: Provide children with alternative forms of entertainment, such as books, music, or toys, to encourage them to spend less time in front of screens.
  

• Encourage unplugged time: Encourage children to disconnect from screens and spend time in nature, with friends and family, or engaging in other activities.

Like everything, all in moderation. But if you're noticing a change in behaviour or mood after too long on the screen then it might be time to address this.

Promote Positive Self-Esteem

A healthy self-esteem allows individuals to have positive self-regard, feel confident in their abilities, and have a sense of self-respect. They are able to accept their strengths and weaknesses.

Here are some ideas of ways in which we can work with the children and young people in our lives to promote positive self-esteem:

• Encourage self-expression through art: Encourage the children in our lives to express themselves through drawing, painting, or other forms of art. This can help build confidence in their abilities and creativity.
  

• Play self-esteem building games: Play games that encourage positive self-talk. e.g. taking it in turns to say something we like about ourselves.
  

• Practice positive self-affirmations: Stand with our children in front of a mirror and repeat positive affirmations about themselves, such as "I am confident and capable" or "I am loved and valued." (Actions can make it even more fun - think muscle flexing!)
  

• Create a gratitude jar: Get the children or young people in our lives to write down things they are grateful for and put them in a jar. Read through the jar regularly to reinforce positive thoughts and emotions.
  

• Encourage physical activity: Participate in physical activities together, such as playing catch, going for a walk, or playing a sport. Physical activity has been shown to boost self-esteem and improve mood.
  

• Volunteer together: Look for opportunities to give back to the community, such as volunteering at a local food bank or helping out at a PTA event. This can help the child feel valued and appreciated, and can also foster a sense of purpose and positive self-image.
  

• Celebrate successes: Keep a record of the child's successes and achievements, and celebrate them regularly. This can help the child see their progress and feel proud of their accomplishments.
  

• Encourage goal setting: Help the child set achievable goals for themselves and celebrate their successes along the way. This can help build confidence and a positive self-image.

Remember, it's important to think of activities that match the individual child's interests, personality, and needs, to make them as enjoyable and effective as possible. As always there isn't a one size fits all!

Encourage Healthy Sleep Habits

Establishing healthy sleeping habits in children is really important for their overall health and well-being.

Here are some ways to encourage healthy sleeping habits in children:

• Establish a consistent bedtime routine: Having a bedtime routine can help signal to children that it's time to wind down and prepare for sleep. This could include activities such as brushing their teeth, reading a book, or taking a bath.
  

• Limit screen time before bedtime: The blue light emitted by electronic devices such as phones, tablets, and televisions can interfere with sleep. Encourage children to avoid screens for at least an hour before bedtime. (Top tip for those of us who take out phones to bed - use the blue light filter)
  

• Create a sleep-conducive environment: Make sure the child's sleeping area is quiet, dark, and at a comfortable temperature. Consider using curtains or blinds to block out light, and using a fan or white noise machine to help create a peaceful atmosphere.
  

• Encourage physical activity during the day: Regular physical activity can help children sleep better at night. Encourage children to play outside, engage in sports, or participate in other physical activities during the day.
  

• Limit caffeine and sugar: Consuming caffeine and sugar before bedtime can interfere with sleep. Encourage children to avoid consuming these substances, in particular in the hours leading up to bedtime.
  

• Be a good role model: Children often learn by example, so make sure you are practicing good sleep hygiene habits yourself. Set a good example by going to bed and waking up at consistent times and creating a sleep-conducive environment in your own bedroom.

Remember, every child is different and it may take time to tweak and try things to find the best sleep routine possible.

Suicide First Aid in Children and Young People in Schools

I am delighted to share that I am now able to deliver the new Suicide First Aid in Children and Young People in Schools Course. This is a first of its kind course which supports schools in creating suicide safer school communities.

The sad reality is that every year around 180 children end their life by suicide.

I believe that if every member of staff working with children was trained in how to recognise and respond to suicide risk in young people then this number would be drastically lower.

This course is evidence based, trauma informed, is assured by City & Guilds and is fantastic.

You can read more about the course including its outcomes and how to secure training in your location at https://www.bloomingmind.co.uk/suicide-first-aid-for-schools

Thank you

Finally a big thank you for all the support, likes and shares over the last few weeks.

I am loving getting out to lots of organisations across the country, sharing the message that we can improve the mental health of our workplaces and communities.

Through education and breaking down stigma one conversation at a time.

Please share my posts, the blog, my website or email to anyone you think who would benefit from a conversation with me. I can come and present into your organisation no matter the size.

Have a wonderful weekend and sending my very best wishes,

Holly