MENTAL HEALTH TIPS & STRATEGIES

The Phoenix Centre has compiled a list of mental health tips and strategies to help children, youth and their families. You may find these tips helpful in managing your families’ mental health wellness. Check back often as the list is regularly updated.

We know it’s important to look after our physical health. Did you know it’s also important to look after your mental health? It’s important for parents to focus on self-care individually but also to have a FAMILY SELF-CARE plan. Sit down with your family and brainstorm for ideas that are good for your mind and body. Post your list where the whole family an see it as a reminder. Self care is for everyone!

Children and adults tend to thrive with a consistent schedule.  Try spending time on the weekend planning for the week ahead. Together, write down appointments (both yours and your kids’), extracurricular activities, playdates and even time for fun!  By including them in the plans children will feel valued and when family members know what to expect stress and anxiety are reduced.

Setting limits on screen time is one of the biggest challenges parents face. If screen time has replaced good sleep habits, face to face conversation or exercise in your home try establishing house rules such as setting screen-free times of day. Limiting access to devices when the family has a meal together or for one hour in the evening can help everyone focus on family time and improve face to face communication.

Children, like adults, can experience fear, stress or anxiety and need to learn how to cope.  Taking deep breaths, exercising, thinking positive thoughts, playing with pets and journaling are all good ways children can cope. Whatever works for you might also work for them!

Setting limits on TV and video games for kids isn’t always easy in today’s screen-filled world. Limiting screen time outside of education can free up more time with friends and family or playing outside. It will also reduce the amount of time they’re exposed to content which may be causing stress and anxiety.

Showing kindness to others can improve YOUR mental health. Think of something you can do as a family to help someone else: it could be a cash donation, cleaning your street or putting together a box for the food bank.

You’ve heard it before, sharing a meal together as a family is important. With today’s busy schedules it may be a challenge but when you do, make the most of it. Encourage conversation giving each person around the table the opportunity to share their thoughts and ideas. Kids who feel comfortable talking to parents about everyday things are likely to be more open when difficult things come up too!

If you are concerned about your child’s mental health it’s important to address their mental health concerns early. Sudden changes in children’s sleeping and eating habits, or if you notice they are withdrawing from family and friends, it’s best to reach out. If you or your child needs support, the Phoenix Centre is here to help.

If your child is worried about bullying either in person or online, it’s important to let them know that they are not alone and they can talk about it. Check in with your children daily and ask about their time at school, their activities online, and about their feelings. Some children may not express their emotions verbally, so you should also look out for any anxious or aggressive behaviour that may indicate something is wrong.

Remind children that we ALL need to ask for help at times. Every child needs a “safe person” at school—ideally it is someone they can trust, who knows them; someone they can turn to for help in solving a problem or dealing with a difficult situation. Older children can be asked to identify some signs they see in themselves when they are frustrated and/or falling behind. Encourage them to think about how they could manage those moments or decide to ask for support.