Children’s Mental Health: Building a Foundation of Well-Being

Common Mental Health Challenges

For young kids, the world can feel overwhelming at times. They might struggle with worries, have big feelings they can’t name, or act out while still learning how to handle emotions. According to research, around 7% of kids under 18 experience anxiety, and 3% may have symptoms of depression (National Institute of Mental Health, 2020). Building a strong foundation of mental health early on can be a powerful influence for positive growth as they grow up (Jones et al., 2019).

Self-Care Tips for Children’s Mental Health

1. Help Them Recognize Emotions: Teaching kids to name and understand their emotions can help them feel safe and empower them to manage feelings like sadness, anger, or worry. Research shows that kids who can express their emotions are better at handling stress and forming positive relationships (Zeidner et al., 2021). Having these conversations also fosters authenticity and connection, creating a supportive environment for them to grow.

2. Encourage Play and Movement: Physical play isn’t just fun—it’s an essential part of children’s mental health, helping them build emotional resilience. Movement releases feel-good chemicals that help manage stress and support emotional balance. Aim for 30-60 minutes of daily activity (jumping, running, playing a sport), which has been shown to reduce anxiety and boost mood (Janssen & Leblanc, 2010). Physical activity also offers a playful and empowering experience where kids can express themselves freely.

3. Keep a Routine: Kids thrive with a consistent routine, which can make them feel secure and reduce anxiety. Predictable mealtimes, bedtimes, and after-school activities provide stability, an important part of personalized care (Jiang et al., 2017). Even small rituals, like a bedtime story, create moments of connection and calm that kids look forward to.

4. Introduce Mindfulness in Small Ways: Simple breathing exercises or quiet moments of reflection are great for helping kids find calm and focus. Research shows that even short mindfulness practices can help kids, especially those with anxiety or ADHD, feel more present and grounded (Semple et al., 2017).

5. Validate and Encourage: Kids need to feel valued and appreciated. Small gestures like praise for their efforts or a high-five can build confidence and foster authenticity (Ginsburg et al., 2007). Recognizing their achievements, big or small, makes them feel seen and supports a positive sense of self.

Is your child facing emotional or behavioral challenges? At Katz Psychological Services, we specialize in child and adolescent therapy tailored to meet each individual's unique needs. Our compassionate team is dedicated to helping your child develop the tools necessary to navigate life's obstacles and thrive.

Take the first step toward your child's well-being by scheduling an appointment with us today. Contact Dr. Jamie Katz at 480-766-3470 or email DrJamie@katzpsychological.com. We're here to support your family on the journey to healing and growth.