Summer is officially underway! With the new season comes a break in routine that can be challenging for many families. Your kids may be spending time at nearby day camps or heading to an overnight camp for the first time. Or they may be embracing slow days at home but struggling with the lack of routine.
Fortunately, with healthy coping mechanisms, children can learn to regulate their emotions and handle stress, which in turn builds their confidence and resilience. With higher self-esteem and adaptability, studies show that kids struggle less with behavioral issues and also improve their academic performance and social connections.1
In today’s blog post, let’s consider five mental health tips for kids as they cope with changes over the summer.
1. Engage in active play.
This tip specifically speaks to toddler and preschool-age kids. Participating in purposeful play allows them to cope with stressors and express themselves in an effective way. Examples include:
- Playing with puppets
- Bubble breathing
- Using feelings flashcards or a feelings chart
- Water play
- Dancing
- Jumping rope
- Blowing bubbles
Additionally, doing an activity together — like drawing, coloring, or reading a book — may encourage them to open up about recent challenges.
2. Practice positive affirmations.
Regardless of your age, positive affirmations can be a helpful way to combat negative self-talk or thought patterns. For younger kids, keep it simple with phrases like, “I am brave” or “I am strong.” For older kids, you can go a little deeper with thoughts like, “I am enough” or “I am in control of my emotions. I’m stronger than I think I am.” You can say them out loud together or write them down on Post-It notes. Place the notes in different areas that they encounter throughout the day (like the bathroom mirror or their placement at the dinner table) to add encouragement to their daily routines.
3. Write in a journal.
If your child is old enough, encourage them to write in a journal. Make it a habit and aim for 5 to 15 minutes per day. You can offer them prompts like: What are you thankful for today? What is worrying you? What are your favorite parts of your personality? How do you show compassion for others? They can also free write, make a list of pros and cons to tackle a current problem, or even doodle.
4. Make time for mindfulness.
Sometimes, focusing on your breath is the easiest way to get out of your head and into your body. Your child may like belly breathing (take deep breaths and focus on expanding your diaphragm as you inhale) or box breathing (inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds). Another option is the 5-4-3-2-1 technique, which involves naming five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
Remember: Your child doesn’t need to connect with every mindfulness exercise. Instead, find a few options that work for them and remind them to use their “mindfulness toolkit” when they’re struggling.
5. Get outside!
There are so many mental health benefits to spending time in nature. Not only can it increase happiness, but it also decreases anxiety, depression, and stress. A recent study specifically looked at the advantages for college-aged students, which shows that just 10 minutes of outside time per day has a significant and beneficial impact on mental health.2 You can even combine these tips and journal or practice mindfulness at a local park or walking trail.
We hope these mental health tips allow for smoother days this summer!
If you’re looking for extra support for your family over the coming months, we’re excited to share that we’re now in-network with the following insurance companies:
- Carelon Behavioral Health (California)
- Aetna (California)
- Quest Behavioral Health
- Blue Cross Blue Shield of Massachusetts (California)
Click here to get started with in-network services or here for out-of-network care.
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
References
- Brackett MA, Rivers SE, Reyes MR, Salovey P. Enhancing academic performance and social and emotional competence with the RULER feeling words curriculum. Learning and Individual Differences. 2012;22(2):218-224.
- Meredith GR, Rakow DA, Eldermire ERB. Minimum time-dose in nature to positively impact the mental health of college-aged students, and how to measure it: a scoping review. Front. Psychol. 2020.
