6 Tips To Support Kids' Mental Health As They Go Back To School, From Child Psychologist

• Back to school can be a stressful time for families.
• According to doctors, this is an opportunity to adopt new healthy habits.
• Start with small changes and add them over time.

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You've bought all your school supplies, picked out your first day outfit, and trained yourself to wake up early to catch the bus. But doctors say there's another component to going back to school: boosting mental health and making sure your kids are ready for the emotional challenges of the school year.

"We know that having a healthy baseline of mental well-being can help you focus and increase your energy," says Mao Twin Myint, MD, chief of child and adolescent psychiatry at Children's Hospital of New Orleans. Mental health improves academic ability and your child's ability to participate in social life, she added.

Here's how to prioritize your family's mental and emotional health when kids go back to school.

Start with the basics

The foundations of mental health begin with sleep habits, diet, adequate fresh air, and exercise.

"Developing healthy habits in these areas gives children a strong foundation for overall well-being on which to build mental well-being," says Ashley Harrow, a child and adolescent psychologist at Washington Children's Hospital and Medical Center. “Omaha, Nebraska.

Sleep, healthy eating and exercise "fire the regulatory systems that help manage children's physical, cognitive and emotional needs," Harlow said.

Most school-aged children need nine to 12 hours of sleep each night. Maintaining good sleep hygiene, including turning off screens an hour before bedtime, can help children get enough rest. Children should be active for at least an hour a day, which will help them sleep better.

Focus on one change at a time

Eating well, exercising and getting enough sleep is easier said than done, especially with busy school and sports schedules. Myint recommends starting slowly and diligently with yourself, adjusting your healthy habits to show your children good self-care. Focus on one area, such as getting children at least nine hours of sleep. Once you feel comfortable, add another change, such as spending more time outside.

"It may take time, but even small practices and skills become an important foundation or seed from which we all grow," Maint said.

talk about feelings

We learn to recognize emotions in infants, but defining, naming and understanding emotions remains difficult for children and young adults. However, it is important to understand your emotional reactions, empathize and connect with your peers.

Mint recommends labeling your child's emotions when they're young; For example: "You are upset."

"Don't ask kids how they feel when they grow up," says Harlow. Instead, note the different emotions you feel and see what resonates with them. "When your kids know they're feeling anxious, angry, happy, jealous, or other important emotions, they can better respond to those emotions," says Harlow.

Teach your children healthy behaviors

"The most effective way to show your children the importance of prioritizing mental and emotional health is to set an example for them," says Harlow. So make sure you eat well, exercise and get enough sleep. When you feel frustrated or overwhelmed, you can call him. Then show your children how to deal with that feeling.

"Parents can teach their children certain skills and practices, like deep breathing or mindfulness, and then apply them in real life," Harlow said. I have a lot of experience in breathing easily when driving with children in the car.

meet regularly

"Communicating regularly is a healthy habit in itself, and it's a great way to reinforce other changes you've made," says Harlow. This is especially important for teenagers and young adults, or if you think your children don't quite understand the modern world they live in.

"Children grow up in very dynamic environments, but close and open relationships with their caregivers can be a great way to support their well-being," Harlow said.

Ask for help

Parents can work with friends, family, teachers, administrators, mental health providers and other community members to support their children's mental health, Myint says. Developing a support system can help you stay healthy, especially if you or your child are struggling.

"It takes a village," Maint said.

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