Here at Academe Time, we’re passionate about empowering kids to look after their mental health. When we learn that around 1 in 7 Australian children and adolescents aged 4 to 17 have recently experienced a mental health issue, we know we can play an important role to help.
Inspired by World Mental Health Day, here are some key strategies used by our teachers, to nurture your children’s mental health.
Mindfulness
In today’s technological world our senses are often overloaded with an abundance of information. Of course, it’s amazing we have answers to most of our questions at the click of a button. However, our brains aren’t designed to take in the sheer volume of information we often consume.
The negative impact this information overload can have on children is difficulty in focusing and even worrying about the future or what has happened in the past.
Mindfulness is the act of focusing on the present moment which can reduce stress and help a child feel more grounded.
It’s a skill that can be learned at any age and is a wonderful tool for kids to have under their belts when dealing with difficult emotions.
How to teach mindfulness
One of the simplest techniques we use to teach them mindfulness is engaging the senses; what they can see, hear, smell, taste and touch.
To start, have them notice five things they can see, four things they can hear, three things they can smell and so forth. As they go through the list try to get them to be detailed in describing what they’re sensing.
Instead of them saying, ‘Towel,’ for example as an item they see, they should say, ‘I see a towel, it’s yellow and hanging on the clothesline. The towel is clean and fluffy and held up by two blue pegs.’
Being detailed in the description helps a child to hone their focus which makes it much easier to stay in the present moment.
Create a safe space to communicate emotions
It’s important to validate how a child might be feeling, even if we don’t fully understand. This not only makes them feel heard but also helps them to identify which emotion they’re feeling, so they can move through it quickly with self-compassion.
One of the ways we can create a safe space for a child to communicate is to take the time to focus on them when they’re wanting to express themselves.
Getting down to their eye level and nodding in acknowledgment as they speak, are ways we can show we’re listening.
It’s also helpful to repeat back some of what they expressed whilst also telling them you understand. For example, “I hear that you feel sad that we couldn’t go to the park today when it was raining. That must be really upsetting because I know you’ve been looking forward to it.”
How to create a safe space with emotional aides
If your child is younger, they may not be able to identify how they’re feeling so easily. In this case, try a visual aid and ask them to point to how they’re feeling. Or your child may even communicate their feelings through other means like their toys, “Blue Bear doesn’t want to move house.” You can then ask them why Blue Bear doesn’t want to move and initiate a conversation that way.
Involve them in making decisions
We often feel we know what’s best for our children but having them participate in decision-making can really help with building healthy self-confidence.
Involving your child in making decisions teaches them to consider others’ needs, helps them develop problem-solving skills and can also increase their commitment to seeing that decision through.
Small decisions for good mental health
It can be as simple as giving two options for choosing which t-shirt they want to wear. That sense of ownership helps your child feel respected and also helps them hone their sense of self, both things that lead to more confidence and good mental health.
Movement
Exercise and movement are important not only for the body but also for a child’s mind. Active movement can reduce their feelings of sadness, anxiety or low moods. It’s also likely to increase positive emotions, improve cognitive functioning and build social connections that assist their self-esteem. Regular physical activity can also assist with sleep, an essential factor when it comes to mental health.
For children aged 5–12 and 13–17, the Australian guidelines recommend at least 60 minutes a day of moderate to vigorous intensity physical activity. That may include the activity they do during school or their extra-curricular activities at lunch, after school or at weekends, along with free play and family activities.
Additionally, it’s recommended in the guidelines that screen time accounts for no more than two hours per day as a way to help your child’s mental health. After school activities are a great way to delay the evening screen time, helping your child build the life skills that support mental health through finding creativity, activity and development that interest them.
At Academe Time, we believe in providing fun and mindful educational programs for developing happy, healthy and confident children. We know that’s what every parent wants for their child.
Find out more about our programs that encourage mindful movement and good mental health at Academetime.com
