From the Triage Desk

Disclaimer: If your child reports ongoing mental health struggles or thoughts of self-harm or suicidal ideation, please seek medical attention.  The advice below is meant as a guideline but in no way replaces treatment from a physician or mental health professional.

As a pediatric primary care office, it comes as no surprise to us that anxiety and depression in children are on the rise – we see the toll it’s taking on our own patients daily.  Between social media, world news, and the isolation they endured during the pandemic, many of our children have reported increased feelings of stress, loneliness, sadness, and worry. 

If you are looking for ways to help your child navigate their feelings and mental health, read on for suggestions.  Remember: you don’t have to implement every tip at once.  Setting a goal to work on one area a month can be a great way to make small changes that stick!

Consume a “healthy diet” of social media and screens

There is no denying that screen time is a big part of life.  Kids work on laptops at school, communicate via text, and must even submit homework assignments online. Social media (Facebook, Instagram, Tik Tok, Snapchat, etc.) are also increasingly popular among young people.  It can feel impossible as parents to limit the use of technology when it’s such a big part of the world we live in right now. However, limits can help.  Maybe you agree as a family to enjoy device-free dinners. Perhaps you put your phones on “do not disturb” by a certain hour every day.   Or maybe you find something that you can do together like watching a certain show on Netflix or listening to a podcast while driving together.  The key is to know what’s going on.  Have open and honest conversations with your child about your concerns and encourage them to share anything they see or hear that is unsettling.  Learn about reporting activity that is inappropriate and remind them that access to technology is a privilege that requires your trust in them. Turn off the TV or change the channel when news stories begin to cause them distress.  And when it comes to social media, remind them that what they are seeing is a highlight reel of someone else’s life, full of filtered looks and moments.  For more information on navigating media use, check out this article from HealthyChildren.org

Get outside

A great antithesis to media consumption is nature. In the article Nurtured by Nature, being outdoors is said to provide many benefits “including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.” Make sure to encourage time outdoors to help your child clear their mind and find peace.  A walk, hike, swim, game of baseball, or outdoor picnic can help tremendously.

Make time for human interaction

Whether or not your child chats over text all day long, there is no replacement for human-to-human interaction.  Spending time in person with friends, joining a sport or club, participating in volunteer activities, or getting a summer job are all great ways to make connections with peers.  If your child feels anxious about social activities, encourage them to say “yes” to one invitation or activity a month to start.  

Find an outlet

Encourage your child to find a personal outlet that speaks to them. Music, yoga, running, reading, writing, painting, gardening, building, etc. are all independent activities that can serve as excellent stress relievers.  If they struggle to find an activity that they enjoy, share some of the skills you have developed over the years to release stress.  Brainstorming can be helpful for young minds.

And remember… even if your child doesn’t admit it, they are often looking to you to set the example. So, take care of yourself too!  One small step can make all the difference.