Tips for Supporting Your Child’s Mental Health

Self-care doesn’t need to be costly or elaborate. Many simple habits can greatly benefit your child’s mental health. Here are some tips to foster good mental health habits. Remember that every child is unique, so it may take some experimentation to find what strategies work best.

Encouraging Healthy Habits

1. Engage in enjoyable activities together. Encourage your child to find hobbies and interests they love, whether it’s sports, music, reading, or art.
2. Teach the importance of taking breaks and resting. Help your child understand that it’s okay to take a break from their busy schedules to recharge.
3. Promote small acts of kindness. Encourage your child to be kind to others, which can boost their own sense of well-being.
4. Focus on the positives and practice gratitude. Help your child develop a habit of reflecting on the good things in their life.
5. Ensure they get adequate sleep. Aim for at least 8 hours of sleep each night to support their physical and mental health.
6. Maintain a balanced diet and stay hydrated. Involve your child in meal planning and preparation to encourage eating habits that promote good development.
7. Limit screen time. Guide your child to balance screen time with other activities to avoid unrealistic comparisons and promote mental health.
8. Incorporate physical activity into daily routines. Make exercise a fun and regular part of your family’s lifestyle.
9. Spend time in nature. Take your child outdoors to help them connect with nature and reduce stress.

Recognizing When to Seek Help

1. Notice changes in daily routines such as sleep, eating, social activities, or school performance. Address any significant changes that may indicate underlying issues.
2. Be aware of long-term negative thoughts, feelings, or actions. If your child struggles with these, it might be time to seek professional support.
3. Identify unhealthy coping mechanisms. Help your child find healthy ways to cope with stress and emotions.
4. Listen if they express feeling overwhelmed or isolated. Provide a safe space for your child to share their feelings and concerns.

How to Encourage Asking for Help

Encourage your child to communicate their needs clearly and seek support when necessary. Cultivate an environment of trust where they feel safe to share their feelings and concerns without judgment. Reinforce the idea that seeking help is a sign of strength, not weakness, and that everyone needs support at times. Model this behaviour by being open about your own challenges and ways you might seek assistance, demonstrating that it’s a normal and healthy part of life.

Resources for Parents and Children

• Kids Help Phone – Call 1-800-668-6868 or text CONNECT to 686868.
• 988 – Call or text 988.
• Black Youth Helpline provides various services to young people and their families, with their helpline as a point of contact to professional services. Service in French and other languages available upon request.
• RiseUp by Kids Help Phone a is mental health support service for African, Caribbean and Black youth and communities through text, phone, and online resources.
• Hope for Wellness Help Line provides immediate mental health counselling and crisis intervention to all Indigenous peoples. Support is provided on the phone or online in English and French. Telephone support is also available upon request in Cree, Ojibway (Anishinaabemowin) and Inuktitut.
• The Métis Nation of Ontario offers a 24-hour mental health and addictions crisis line with culturally specific mental health and addiction supports for adults, youth, and families in Ontario in both English and French.
• Indigenous Friendship Centres, located in 29 communities across Ontario, offer various health and social services. Check out Ontario Federation of Indigenous Friendship Centres to find a Friendship Centre near you.
• Talk4Healing offers Indigenous women help, support, and resources 24/7 through talk, text, and chat. Services are available in 14 languages.
• Brighter Days: An Indigenous Wellness Program by Kids Help Phone for First Nations, Inuit and Métis youth ages 6 to 29. This program provides a session with a Kids Help Phone Indigenous Wellness specialist and other Indigenous youth to help you find support in a way that works best for you.
• Mindyourmind is a website that provides free, interactive tools and resources to build knowledge and resilience in young people ages 14 and up. The website contains information about mental health, how to find help, support for reaching out, and information on supporting others.
• LGBT YouthLine offers confidential peer support for people ages 29 and under. Help is available through text and chat.
• Support from trusted adults: Encourage your child to reach out to parents, teachers, coaches, elders, or family doctors for guidance.