Stress to Strength: Tips for Supporting Your Child's Mental Health

Helping kids thrive emotionally is a journey that lasts all year long. Whether it’s managing stress, handling life’s changes, or building resilience, parents and caregivers hold the key to nurturing strong, confident kids. Michelle Brenes, PsyD, a pediatric psychologist at Joe DiMaggio Children’s Hospital, shares expert tips to support your child’s mental well-being and help them navigate life’s challenges with confidence.

1. Model Stress Management

Children look to their parents and caregivers as examples of how to manage emotions and stress. By practicing healthy coping strategies like deep breathing, mindfulness, or taking breaks during overwhelming moments, you can demonstrate that it’s okay to feel stressed and that effective ways to manage it exist. Openly discuss your own challenges and how you overcome them, reinforcing the importance of self-care.

2. Recognize Signs of Anxiety and Depression

It’s crucial to be aware of behaviors that may signal anxiety or depression in children, such as:

• Difficulty sleeping or changes in appetite.
• Trouble concentrating or staying focused.
• Increased irritability or emotional outbursts. These signs can often be mistaken for normal developmental changes, so keeping an open dialogue with your child is key to understanding their needs.

3. Normalize Adjustment Periods

Transitions, whether starting a new school or moving to a higher academic level, can feel overwhelming for children and teens. Let your child know it’s normal to feel unsettled during periods of change. Discuss how flexibility, time management, and setting realistic expectations can help them adjust over time. This is particularly important for teens entering college, as they face significant changes in schedules and academic demands.

4. Be Involved in Academics

Active involvement in your child’s academic life not only helps them stay on track but also allows you to observe changes in behavior or emotions. Attend parent-teacher conferences, check in on homework, and engage in discussions about their school day. These moments provide opportunities to offer support and identify potential stressors early.

5. Encourage Open Communication

Create a safe environment where your child feels comfortable sharing their feelings without fear of judgment. Validate their emotions by saying things like, “It’s okay to feel this way,” or “I’m here to help you work through this.” Let them know it’s always okay to ask for help, whether from you, a trusted teacher, or a mental health professional.

Prioritize Routine and Rest

Establishing consistent routines around sleep, meals, and study time can help children feel secure and grounded. Adequate sleep is especially important for emotional regulation and cognitive function, so aim to create a calming bedtime routine and limit screen time before bed.

7. Know When to Seek Professional Help

If your child’s struggles persist or worsen despite your support, don’t hesitate to reach out for professional help. Therapists and counselors can provide valuable tools and strategies tailored to your child’s unique needs.

By implementing these strategies, parents and caregivers can foster a supportive environment that promotes resilience and emotional well-being in children and teens. Remember, small actions can make a big difference in helping your child feel understood and supported.

Please visit our pediatric and neuropsychology services for more information and resources.