How to Support Your Child's Mental Health

Naturally, parents are drawn to focus on things they can notice, like a child’s nutrition, safety, and academic performance.

But what about the invisible wounds—the anxious thinking, big feelings or when little ones find it hard to process emotions inside them? 

Building your child's emotional health isn't only about emergencies; it's about providing a strong base of wellness for them as they grow.

According to the World Health Organization, approximately one in seven (14%) 10–19-year-olds go through mental health issues. Though these are usually not spotted and not treated. 

The CDC reports that approximately 1 in 7 children ages 3 to 17 (13%) have been diagnosed with a mental or behavioral health condition.

If assistance is required, the compassionate team at Meridian Psychiatry and Wellness can assist families.

How to Support Your Child's Mental Health

Parenting means making room for all emotions in a child's life and showing them they should care about their inner world. 

It's about creating space for feelings—all of them.

Creating a Safe Space for Open Communication

Connection is at the root of good mental health support.

Kids usually feel comfortable talking about their emotions when they know they are accepted. This means:

1. Putting down phones and making eye contact with children during conversations

2. Listening without immediately jumping to solutions

3. Validating their feelings before offering advice

4. Creating judgment-free zones where all emotions are welcome

Set aside dedicated one-on-one time with each child weekly.

A walk around the block, making cookies together, or simply sitting on their bed before sleep can create the perfect opening for meaningful conversation.

Normalizing the Full Spectrum of Emotions

Children often learn that certain emotions are unwelcome. But here's what we know to be true: all emotions serve a purpose and deserve acknowledgment.

Strategies include:

1. Acknowledging all emotions as valid and temporary

2. Teaching emotion words to expand their vocabulary

3. Sharing your own emotional experiences age-appropriately

4. Avoiding phrases like "don't be sad" or "you're fine"

Acknowledge the emotion instead of acting on it right away such as saying, "I sense you are experiencing strong frustration. I'm sure that must be very difficult for you.”

Building Emotional Intelligence Through Modeling

Children pick up from parents how to process stress, disappointment and happiness. Role modeling healthy feelings and coping strategies is a way to help kids gain important skills.

Effective modeling strategies include:

1. Narrating your emotional process out loud

2. Demonstrating healthy coping mechanisms like deep breathing

3. Apologizing when you handle emotions poorly

4. Show kids how to reach out for help if they feel like they cannot handle something

Sticking with the Same Routines and Boundaries

Having a reliable routine strengthens the psychological safety of children. Learning about what will happen eases your anxiety and makes things feel secure.

Essential parts of a routine are:

1. Maintaining the same regular bedtime and time to get up

2. Consistent family meals when possible

3. Predictable responses to challenging behaviors

4. Clear expectations communicated in advance

Clear limits help children know what is expected of them and make them feel safe. The most important thing is to enforce boundaries in a caring way rather than aggressively.

Prioritizing Physical Wellness

There is a strong relationship between the mind and the body. How physically well a child is can affect their mental health.

Factors include:

1. Sleeping for the right amount of time each night (9 to 11 hours)

2. Physical activity every day for at least an hour

3. Eating healthy meals and healthier snacks

4. Turning off the screen at least 1 hour prior to bedtime

Even small things like dancing or walking with family can help regulate one's emotions and mood.

Knowing When to Find Professional Support

Sometimes, some children need extra help. Pay attention to your instincts when you notice ongoing changes in behavior or mood.

Warning signs include:

1. Sadness that remains for more than two weeks

2. Changes in usual eating or sleep routines

3. A drop in enthusiasm for activities once enjoyed

4. Daily activities are affected by excessive worry.

5. Problem staying attentive in both school and at home

6. Expressions of self-harm or wanting to disappear

Helping your child early can really improve their well-being.

To Conclude

Being involved in your child's life matters more than being a perfect parent.

The aim is to support a family where all emotions are accepted, problems are handled with care and asking for help is respected.

Emotional resilience is developed over time and takes patience.

What is most important is being there regularly for your child with patience, love and a focus on their mental health just as much as every other concern.

Want to do more to help your family's mental health? We know that every child goes through their mental health journey differently. 

Our team at Meridian Psychiatry provides mental health support for children, adolescents and adults.

Get in touch with Meridian Psychiatry and Wellness to set up a consultation and see how an expert's guidance can add to your family's well-being.

FAQs

In which years should discussions about mental health emerge?

Bring up feelings with toddlers by introducing words such as "happy," "sad," or "worried."

How can I tell if my child needs professional help? 

Find changes that have gone on for at least two weeks and are having a large effect on daily routines at home, at school or with friends.

What if my child refuses to talk about feelings? 

Create connection opportunities through activities they enjoy. Children often open up during car rides, walks, or hands-on activities rather than formal conversations.