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"Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood" (mentalhealth.gov, 2019). Taking care of our mental health is just as important as taking care of our physical health. In fact, our mental health can largely impact our physical health. For example, chronic stress taxes our immune system and over time can lead to a variety of medical conditions, such as heart disease, obesity, and digestive problems. Thus, it is important to pay attention to your mental health and take steps daily to ensure you are mentally well.
Factors that Influence Mental Health
Factors that Influence Mental Health
Nutrition is important for both physical and mental health. Eating a well-balanced diet helps our bodies and our minds function more efficiently. Additionally, healthy eating habits often lead to feelings of overall well-being. Don't forget to drink water! Dehydration can lead to many problems, such as poor concentration, fatigue, and poor mood.
Exercise also is important for both our physical and mental health. When we exercise our bodies produce endorphins that help us relax and provide us with a sense of well-being. Studies have shown that exercise raises our self-esteem and lowers stress and anxiety. Exercise also helps improve concentration and productivity.
Sleep is very important for overall health. It is the time when our bodies are able to recover from the day and prepare for the next. Adults need about 8 hours and elementary children need 9-12 hours of sleep each night. People who do not get enough sleep can become anxious and fatigued. Additionally, when you do not get enough sleep at night, your brain's ability to fully function is impaired and you are not able to perform at your best.
Positive relationships with others is an important part of mental health. People who have high quality relationships with others tend to be happier, healthier, and live longer. Relationships give us a sense of belonging and purpose. For children, the presence of a caring, trusted adult can help children better cope with difficult situations and stress. These relationships also serve as models to children for how to manage their own emotions and social relationships.
Tips for Stress Management for Children & Adults
Tips for Stress Management for Children & Adults
- Set up structure and routines. Daily routines and schedules provide predictability to our day and allow us to better manage our time.
- Make time every day to engage in an enjoyable activity. Try to find an activity that is not based in technology, such as playing outside, going for a walk, doing a puzzle, or playing a family board game.
- Write in a journal or draw a picture to represent your feelings and thoughts from the day. Consider incorporating things you are grateful for to help shift your mind to positive thoughts.
- Make time to socialize with others via phone calls or virtual hangouts. Social relationships are key to being mentally healthy.
- Practice relaxation techniques throughout the day and before bed.
Relaxation Techniques
Relaxation Techniques
Deep breathing is a common, easy to implement strategy to calm yourself when you are feeling stressed.
Blowing bubbles can help children learn to slowly exhale. It also can be a relaxing activity.
Progressive muscle relaxation is the process of tightening and relaxing muscles. This can be done with the whole body or selected parts (e.g., making tight fists and relaxing them). This video teaches children how to go through progressive muscle relaxation with the whole body. Click here for a relaxation script you can use with your child.
Mindfulness is a popular practice that focuses on bringing awareness to the present. It is " the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them" (Headspace, 2020). Practicing mindfulness increases our ability to respond to stress in a calm, productive manner. One way to learn mindfulness is by practicing meditation. The videos below are some examples of mindfulness meditations for children (and adults). For more detailed information on mindfulness and examples of meditations designed for adults, visit Headspace or Mindful.
Resources
Resources
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