Category: Healthy Minds

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.