How to Support Your Child's Mental Health Today

Parenting today comes with unique challenges, especially when it comes to mental health. Dive into 10 practical and relatable ways you can help your child manage stress, build resilience, and feel supported.

Parenting has always been challenging, but it feels like a whole new ballgame in today's digital age. 

Our kids are dealing with challenges we never imagined at their age—social media pressure, information overload, and the constant race to keep up. It’s no wonder mental health has become a top concern for parents. 

So, how can you help your child navigate this complicated world and maintain good mental health?

Here’s a collection of ways you can start using today to support your child's mental well-being.

1. Create a “Feelings First” Home

When your child is upset or frustrated, they must know that home is a safe space to express emotions without fear of judgment. Normalize talking about feelings by being open with your own emotions, too. When kids see that it’s okay to talk about feeling sad, angry, or even embarrassed, they’re more likely to open up when they need support.

How to Do It: Ask questions like, “How are you feeling today?” or “Anything on your mind?” Keep it casual, and they’ll feel more comfortable sharing over time. Avoid responses like “Don’t be sad” or “You’re fine” — instead, say, “I hear you, that sounds tough.”

2. Set Tech Boundaries Together

Screens are a huge part of kids' lives today. However, too much screen time can lead to stress and anxiety and even affect their sleep. Instead of banning devices, which can feel like punishment, work with your child to set healthy boundaries around screen time. This way, they’re part of the decision-making process and more likely to stick to the rules.

Try This: Create “tech-free times” during the day, like during meals or an hour before bed. You could even have a “screen-free Sunday” where family unplugs. Making it a family rule helps kids feel like they’re not alone in cutting back on screen time.

3. Teach Simple Coping Skills for Stress

Life comes with challenges; kids need tools to manage their emotions when things get tough. Teaching them basic coping skills early on can help them handle stress better. These skills can be as simple as taking deep breaths, counting to ten, or walking.

Easy Breathing Exercise: Teach them the “balloon breath.” Have them close their eyes, take a deep breath in as if they’re filling a balloon in their belly, and then slowly breathe out. This can help them feel calmer and more in control, even when upset.

4. Show Them What Self-Care Looks Like

Kids learn a lot from what they see you do. If you’re constantly stressed or burnt out, they’ll likely pick up on that and think it’s normal. Show them that taking care of yourself is essential. Whether reading a book, walking, or practicing quiet time, let them see you prioritize self-care.

Fun Family Routine: Try a “self-care night” once a week, where everyone does something relaxing they enjoy, like reading, coloring, or listening to music. This reinforces that self-care isn’t just for adults—it’s something everyone needs.

5. Help Them Solve Their Problems

It’s natural to want to intervene and fix your child’s problems. But learning to handle challenges on their own is essential for building resilience. Instead of giving them all the answers, guide them to think through solutions. Ask questions like, “What do you think you could try?” or “How would you handle this if it happens again?”

Example in Action: If your child forgets their lunch, instead of immediately delivering it to them, talk with them about ways they can remember next time. They could make a checklist or set a reminder. It’s all about teaching them to bounce back and learn from experiences.

6. Practice Gratitude Together

Gratitude is a great way to improve mental health. When kids (and adults!) focus on the good things in life, they build a more positive outlook. A simple gratitude practice can help reduce stress and increase happiness.

How to Start: At dinner or bedtime, have everyone share one thing they’re grateful for that day. You could also create a “gratitude jar” where everyone writes something they’re thankful for each week.

7. Listen Without Trying to "Fix" Everything

Sometimes, your child wants someone to listen to them without rushing to solve their problem. When they’re upset, resist the urge to jump in with advice right away. Instead, listen and validate their feelings. Just letting them vent can help them feel lighter and more supported.

Say This Instead: Try saying, “That sounds really hard. I’m here for you.” By simply acknowledging their feelings, you help them feel seen and understood. This also encourages them to keep sharing with you in the future.

8. Set Realistic Goals and Celebrate Small Wins

Kids often feel pressure to be perfect, especially with social media showing them all the “amazing” things other kids do. Help them set realistic goals that they can achieve step by step. Then, celebrate every little win along the way. This can build their confidence and remind them that progress is more important than perfection.

Example: If your child wants to improve in a sport, don’t just focus on making the team or winning every game. Instead, celebrate things like showing up to practice, trying a new skill, or working hard. These small steps are what lead to significant achievements.

9. Teach Them Healthy Social Media Habits

Social media can be a source of stress for kids, especially if they’re comparing themselves to others. Teach your child that what they see online isn’t always accurate—it’s usually just the highlights. Please encourage them to take breaks from social media and be mindful of how it makes them feel.

Tip to Try: Watch a documentary like The Social Dilemma together and discuss how social media affects mental health. This can help them become more aware of how platforms are designed to keep them hooked and why breaks are essential.

10. Spend Quality Time Together

Spending time together doesn’t have to be fancy or expensive. Simple things like cooking, playing games, or even walking the dog can help your child feel connected and supported. Quality time reminds them they’re important to you and gives them a safe space to open up about their feelings.

Simple Idea: Try a weekly “date” with each child. It could be as simple as grabbing a snack together, going to the park, or watching a favorite show. Giving them your full attention, even for 30 minutes, shows them they’re valued.

Final Thoughts

Supporting your child’s mental health doesn’t have to be complicated. It’s all about creating an open, supportive environment where they feel loved, understood, and encouraged to be themselves.

By making small changes (like listening more or setting boundaries together etc) you’re building a solid foundation for their emotional well-being.

Remember, every little effort counts!!!

For professional mental health support, visit: www.breakingthechalk.com for online therapy

FAQs

Q: How do I know if my child is struggling with mental health? A: Look for signs like changes in mood, sleep patterns, appetite, or interest in things they usually enjoy. If you’re concerned, consider talking to a mental health professional.

Q: How can I encourage my child to talk about their feelings? A: Create a comfortable, non-judgmental environment. Ask open-ended questions, and don’t force them to share. Sometimes, they may open up when you’re doing an activity together, like cooking or driving.

Q: What’s a healthy amount of screen time for kids? A: It depends on their age, but experts generally recommend limiting recreational screen time to 1-2 hours a day. Focus on quality rather than quantity, and balance it with offline activities.