May 28, 2025 – Glacial Community YMCA

Last August, Cindy joined the Y with her sister, Sally, knowing that taking care of themselves would help them face the struggles of the winter season with more strength and support. Cindy’s husband, Richard, soon joined as well. At the Y, we want to support the whole self — spirit, mind, and body — and for Cindy, that’s made all the difference.

Cindy is open about her mental health journey, sharing that depression has been a part of her life — but the Y has helped tremendously, giving her the tools, routine, and motivation to manage it. “When I don’t go, I’m down,” she says. “I feel better when I’m here.” Even small things have made a big difference — like starting a meditation practice through an app recommended by instructor Lea, or finding calm in Greg’s QiGong class. Greg also shares wellness resources – Cindy has enjoyed trying his fermented dairy recipe at home.

In the first couple of months after joining, Cindy completed the Sprint8 Challenge and began noticing positive changes. She lost 10 pounds, felt stronger and more mobile, and was encouraged by being able to do things she hadn’t in years— like reaching over to give herself a pedicure. In the past, Cindy struggled to stick with a workout plan for more than a month — but nearly a year later, she’s still staying active. She enjoys doing the Egym and classes like Yoga and QiGong, “It’s about the whole body, not just movement.”

One of the most meaningful parts of Cindy’s journey has been the relationships she’s formed. Instructors like Lea, Greg, and Angie check in, encourage her, and create spaces where she feels seen. “Angie is a motivator. She’s inspiring just being herself,” Cindy says. She also enjoys time with her “puzzle people” — fellow members who gather outside the Ehlinger Center to work on a shared puzzle, piece by piece, when time allows. Cindy and Richard come to the Y together every Monday, Wednesday, and Friday. After their workout on Friday, they unwind in the massage chairs.

Recently, the couple bought a camper, and with three young grandkids, Cindy says staying active helps her feel ready to keep up with them — just one more reason the Y has become such an important part of her life. “I don’t think any home gym could do what this place does,” Cindy says. “It’s the classes, the people, and all the little things that make it feel like home – and when you’re struggling, that kind of support means everything.”

“I don’t think any home gym could do what this place does,” Cindy says. “It’s the classes, the people, and all the little things that make it feel like home - and when you’re struggling, that kind of support means everything.”

We’d love to hear your Y story!

Signs to Watch For and Ways to Support

Mental health challenges are increasingly common among children and teens today. Research shows that 1 in 6 U.S. teenagers have a mental health condition. As a parent, this can be heartbreaking—and overwhelming. But the good news is, depression and anxiety are treatable and your support can make a difference.

In this blog, we’ll walk through the key signs of anxiety and depression in kids and teenagers, and practical ways you can help if your child is struggling.

Recognizing the Signs: What to Look For

Children don’t always have the words to express how they feel, so mental health issues often show up through behavior. Signs are things we can visibly notice like changes in behaviors, expressions of mood and differences in routine. Symptoms are what the child or teenager is experiencing inside like thoughts and emotions. They can also have physical symptoms of mental health challenges. Our mental health is impacted by our brain health. Hormone changes, nutrition, sleep schedules, vitamin deficiencies and screen time can impact the brain’s ability to regulate mood.

Depression and anxiety can look different in kids verses adults. For example, we may see irritability instead of sadness more in a child with depressive symptoms and inattention and stomach aches before we know about a child’s anxious thoughts.

Here are some common signs of anxiety and depression in children and teens:

Signs of Depression

Persistent sadness, crying, or hopelessness

Irritable mood (children may display irritability instead of sadness)

Loss of interest in activities they once enjoyed

Significant Changes in eating or sleeping habits

Low energy or fatigue

Difficulty concentrating

Feelings of worthlessness or guilt

Talking about death or suicide, even jokingly

Increased restlessness

Signs of Anxiety

Excessive worry or fear about school, friends, health, or the future

Avoiding situations that make them nervous (school, social events, bedtime)

Physical symptoms like stomachaches, headaches, or fatigue with no clear cause

Irritability or restlessness

Trouble sleeping or frequent nightmares

Perfectionism or extreme fear of making mistakes

Possible panic attacks

Difficulty concentrating

If your child is experiencing any of these symptoms for more than a couple of weeks, it’s important to take it seriously. It’s important to have the child evaluated to rule out medical issues and get the help needed if a mental health challenge is present.

When to Get Immediate Help

If your child expresses suicidal thoughts or shows signs of self-harm, seek help immediately. Call 911, go to the nearest emergency room, or contact a crisis hotline such as: 988 Suicide & Crisis Lifeline (U.S.): Call or text 988 Your child’s safety comes first.

Call or Text 988

What Parents Can Do: Ways to Support Your Child

Supporting a child with mental health challenges takes patience, empathy, and a proactive approach. Here are some practical steps:

Open the Door to Conversation

Start by letting your child know you’ve noticed they’re not acting like themselves, and that you’re there to listen—without judgment.

“I’ve noticed you seem really down lately. I just want you to know I’m here if you ever want to talk about what’s going on.”

Keep the conversation open-ended and resist the urge to jump in with solutions right away. You might also want to suggest another trusted adult they could talk to.

Validate Their Feelings

Avoid dismissing their worries or saying things like “you’re overreacting” or “just cheer up.” Instead, acknowledge their feelings as real and important. When anxiety and depression arise due to physical imbalances, they can’t just “stop worrying”. When our brain is depleted, thoughts and emotions can be very difficult to control and manage.

“That sounds really tough.” Or “Thanks for telling me. That must be so hard to be dealing with.”

Validation helps kids feel seen and understood—an essential step in healing.

Offer Hope with Facts

Mental health challenges and disorders are treatable. The body and brain can be balanced and kids and teens can learn new patterns of thinking and new ways to express and cope with emotions.

Say something like, “Anxiety is often physical too. Many people get help and can get freedom from anxiety, like the symptoms you are experiencing.”

Or: “It sounds like you may be experiencing signs of a mental health challenge, which is treatable. Some people find that a doctor, counselor or health practitioner can help them evaluate and treat what’s going on. Let’s find ways to help you with your signs and symptoms. You are not alone.”

Help Them Build Healthy Routines

Encourage habits that support mental health:

Regular sleep and wake times

Nutritious meals (eating healthy fats, proteins and produce while avoiding sugar, caffeine and processed foods.)

Physical activity (30 minutes of increased heart rate can really help the brain)

Limited screen time

Time outdoors

Relaxation practices

Even small changes in routine can help improve mood and reduce stress.

Be a Calm and Consistent Presence

Your child may not always express it, but knowing you’re a safe, steady presence can be incredibly comforting. Try to remain patient, especially during emotional outbursts or periods of withdrawal. When a child is having an outburst or anxious moment, help them calm physically, get food or rest. Then when the child is calm you can address any behavior concerns at that time.

When we experience intense anxiety, we activate the fight or flight system and our ability to think logically is impaired while our body focuses on the perceived danger. Helping a child or teen name things they can see, hear and feel in the environment they are in will help them ground more in the present moment. You can also ask them to name a list of concrete things like states, superheroes, colors or a sport’s team roster. Teaching simple breathing techniques regularly will also help a child or teen in these moments be able to recall the deep breathing and calm their system more quickly.

Understand the Role of Screen Time and Social Media

Today’s kids are growing up in a digital world, and while technology offers many benefits, too much screen time—especially on social media—can negatively impact mental health. Constant exposure to curated images, online comparison, cyberbullying, or the pressure to be “always on” can lead to increased anxiety, low self-esteem, and even depression. Excessive screen use also interferes with sleep, physical activity, and face-to-face interactions, all of which are crucial for emotional well-being.

Screen time also impacts our dopamine levels and cortisol, making it hard for our bodies to rest and maintain a stable mood. Researchers have found “that dependence on smartphones, frequent messaging, and protracted fear about not receiving back messages, particularly before bedtime, are likely associated with mood swings, suicidal thoughts, and self-injury.”(Read more here.)

Encourage balance by setting screen time limits, creating device-free zones (like bedrooms or family meals), and having open conversations about how online experiences make your child feel. Modeling healthy tech habits as a parent can also go a long way.

Seek Professional Help

If your child’s symptoms persist or worsen, don’t wait to get help. A pediatrician, school counselor, or licensed therapist can offer guidance, diagnosis, and treatment options. Therapy—particularly cognitive behavioral therapy (CBT)—is highly effective for both anxiety and depression in children and teenagers.

Anxiety and depression can often be related to a vitamin deficiency (including B12, D, Folate which are needed to produce and maintain serotonin and dopamine.), health issue including but not limited to slow thyroid, poor gut health, food allergy, shifting hormone levels or other health or genetic issues. It’s important to see a practitioner who will evaluate what may be going on and get to the root of the symptoms. There are many health issues that can impact mental health and may have similar symptoms.

Every individual is unique and the information in this blog is meant to be a guide and not professional advice. Your child or teenager may have different signs or symptoms. Consult a professional when evaluating these symptoms.

You Don’t Have to Have All the Answers

Supporting a child with anxiety or depression isn’t about fixing everything—it’s about showing up, staying connected, and getting help when needed. You’re not alone, and neither is your child.

By being observant, compassionate, and proactive, you’re already doing one of the most important things: letting them know they don’t have to go through it alone.

Over the years working as a therapist and a coach, I have seen first hand that anxiety and depression are treatable. When our bodies are balanced, we are rooted in truth and find new ways to express and manage thoughts, behaviors and emotions we can thrive. As a parent, I also have found prayer and making sure I have support is essential in supporting my family members with mental health challenges. Healing and freedom from mental health challenges come when we address the spirit, mind and body in community.

Mel Kistner, Healthy Minds Program Director

In January, the YMCA welcomed Mel Kistner as the Healthy Minds Program Director. Mel brings 12 years of experience as a clinical counselor and is a certified Christian Life Coach and Master Mental Health Coach.

Through workshops focused on topics like stress management, parenting skills, expressive arts, and mental health education, Healthy Minds offers opportunities for learning and connection. A goal of the program is to integrate resiliency skills into all YMCA programs, ensuring they become part of the Y’s fabric. Mel Kistner, our Healthy Minds Program Director, is working to develop a strong referral network so individuals can get the support they need when facing mental health challenges. If you’re feeling overwhelmed, have questions, or just need to talk, Mel is here to listen and support you.

Day: May 28, 2025

For your spirit, mind, and body

How Parents Can Help Kids with Depression and Anxiety