10 Ways To Support Your Child On World Teen Mental Wellness Day
World Teen Mental Wellness Day is observed on March 2 every year. It was established to raise awareness, decrease stigma and spark very important conversations around the topic of mental well being and to make those experiencing mental health challenges aware of available resources. According to the World Health Organization (WHO), one in seven people between the ages of 10 and 19 currently experience mental illnesses such as major depression. As such a substantial portion of the teenage community deal with mental health challenges, addressing risk factors and increasing awareness surrounding teens mental health is vital, especially since the worldwide pandemic and it’s impact on mental health. If you want to support your younger family member or other teenagers in your life this World Teen Mental Wellness Day, consider doing some activities, informational and helpful materials are listed below.
10 ways to support teen mental health
From anxiety and depression to substance use disorder, and more, the latest research shows that more than half of mental health issues start in the late teens. According to The WHO, depression, anxiety, substance abuse and behavioral disorders are some of the leading causes of disability and illness among youth.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
If you want to do your part to support the emotional well being of the young people in your life and promote mental health awareness, consider the following activities. You can try them out to honor the mission of World Teen Mental Health Day on March 2 and on any day of the year.
Start with a hug
Starting the day off with a hug may seem like a trivial activity for supporting your teen’s mental health, but this simple gesture may actually be beneficial. According to Greater Good magazine, published by the Greater Good Science Center at the University of California, Berkeley, hugging and caring touch may help reduce our reactivity to stress, increase well-being, and even improve sleep. So if your teen is okay with it, give them a big hug to start off the day. Just remember that respecting your child's personal boundaries is important, so make sure to ask first if your teens reluctant.
Get breakfast together
Next, the two of you can grab breakfast. Spending time together is great for strengthening bonds, but that’s not the true aim of this strategy. Instead, it’s about the potential mental health benefits of starting the day with nutritious food. One study of more than 800 teens found that eating breakfast correlates with better mental well-being—and the more food groups they included in their meals, the higher their “mental health score” was, showing the benefits of a balanced diet. (Mental health research is constantly evolving, so older sources may contain information or theories that have been reevaluated since their original publication date.)
Practice active listening
Being an active listener can help keep an open conversation between you and your teen, which can increase the likelihood that they’ll come to you when they have a problem, a hard decision, troublesome feelings, or a mental health concern. There are three components of being an active listener according to a research article published in the International Journal of Listening::
Nodding and other nonverbal cues to demonstrate interest and engagement
Avoiding passing judgment on what they’re saying
Asking clarification questions if needed
These can all be useful when talking to your teen, especially the second point—and it can all start as part of your observation of World Teen Mental Wellness Day. Refraining from judging them is key to making them feel comfortable opening up to you. If you want them to know that they can come to you with anything—including potential mental health concerns—starting to implement active listening with them now can help.
Let them know that therapy is an option
Even if you’re an incredibly supportive parent who practices active listening with your child all the time, they could still want to get an additional perspective on any challenges they may be facing. Plus, if they’re experiencing symptoms of a mental health condition, a trained professional is usually the best resource for helping them figure out what’s going on and manage the mental health struggles they’re experiencing.
In this day and age, there are plenty of different options for therapy that are available for people of all ages. If your teenager would prefer to receive this kind of help from home, you can let them know that virtual therapy is a possibility. Studies show that online therapy can be just as effective as in-person therapy for some concerns, so those who prefer the virtual format can still receive effective treatment. With an online therapy platform like TeenCounseling, your child can speak with a licensed therapist with your consent via phone, video call, and/or online chat. Their counselor can help them build confidence, hone their communication skills, identify distorted thought patterns, sort through difficult emotions, and more, depending on their unique situation. Above all, letting your child know that there are resources like this available to them is generally a great way to observe World Teen Mental Wellness Day.
Lead by example to prevent mental illness
Your child may feel nervous at the thought of attending counseling, which represents a perfect opportunity for you to lead by example. Discussing some age-appropriate details with your child about your own mental health and self care journey can help them feel less alone with their own challenges and can encourage them to pursue care for themselves in this way. This day encourages open conversation and can support your understanding of each other as people. If you’ve benefited from therapy, you can tell them about it. If you haven’t yet, giving it a try can be a powerful way to demonstrate to your teenager that you prioritize mental health in yourself, too—and that therapy can be a prevention and maintenance tool for staying on track rather than just something to turn to when problems arise. A virtual therapy platform like BetterHelp offers the same services as TeenCounseling but for adults if you’re looking for a virtual therapy option for yourself.
Exercise and the great outdoors: A remedy for mental health issues
The JWB Foundation’s “Move Your Mental Health” report found that 89% of studies on the topic positively associate physical activity and mental health. The strongest association was between depression and exercise. In fact, some studies have found the effects of exercise on mental health to be similar to taking antidepressants. Plus, this TIME article takes a look at the scientific evidence for the ability of sunlight to increase serotonin in the brain, which may boost your mood. So if you really want to maximize the mental health benefits, go biking, grab your skates, go for a swim, take a hike, or kick a soccer ball around outside with your teen today.
Sign up for a yoga class
Another option for a movement that can be gentler on the body but may still support mental health is yoga because it combines the benefits of physical activity and mindful breathing. The International Day of Yoga gives awareness of the benefits of yoga to the mind and body of a person. While the exact origin of yoga practices dates back more than 5,000 years ago, various studies have associated yoga for kids with improved concentration and memory. Practicing yoga also promotes better outcomes for those with diagnosed anxiety, eating disorders, attention deficit hyperactivity disorder (ADHD), or post-traumatic stress disorder (PTSD). That’s why encouraging your teenager to give yoga a try could be a beneficial activity for World Teen Mental Wellness Day.
Start a book club
Research compiled in a National Alliance on Mental Illness (NAMI) article suggests that reading can lower your heart rate, reduce muscle tension, and even reduce stress by up to 68%. Encouraging your teen to read by giving them a gift card to a local bookstore, picking up two copies of your favorite book to read together, or supporting them in starting a book club with their friends or fellow students is another way to help support their mental health.
Volunteer
A study from 2014 reflected the findings of previous research when it concluded that performing “helping behaviors” is associated with “stress-buffering” effects. This World Teen Mental Wellness Day, you might consider volunteering with your teenager for a cause that the two of you are passionate about. You could also plan to do a few random acts of kindness around town or pay a visit to an elderly neighbor who lives alone. Doing something good for others can be a great bonding activity, and it can improve mental health for both of you by decreasing stress.
For additional benefits, you can also see if there are any volunteer openings at your local animal shelter. According to the American Heart Association, spending time with pets can help people reduce stress, manage anxiety, and increase their ability to work productively. It may also positively impact those experiencing mental health issues like depression or PTSD.
Get some laugh-ins
Whatever you end up doing with your child this World Teen Mental Wellness Day, you can both enjoy some extra mental health benefits by having some laughs along the way. A 2016 study shows that laughter can increase levels of dopamine and serotonin, which can have positive effects on those experiencing stress or depression. Watching a comedy, chasing the dog around the park, trying a new activity neither of you knows how to do, or just cracking jokes throughout the day can help you get those good chemicals flowing through laughter.
Takeaway
Many teenagers today face mental health concerns and challenges, which is why events like World Teen Mental Wellness Day are so important. If you want to support your teen on this day or any other throughout the year, trying some of the activities on this list may be helpful.
What is the message of World Mental Health Day?
The message of World Mental Health Day is one of awareness and collaboration. According to the World Mental Health Federation, the organizers and founders of World Mental Health Day, the day exists to raise awareness in the global community about significant mental health topics. It promotes mental health, reduces stigma, and raises awareness about issues associated with mental health. The World Health Organization promotes World Mental Health Day globally each year.
The World Mental Health Federation selects a new theme for World Mental Health Day every year. The theme serves to highlight an important topic in mental health, such as:
- Mental Health in an Unequal World
- Mental Health Promotion and Suicide Prevention
- Young People and Mental Health in an Unequal World
- Mental Health in the Workplace
- Psychological and Mental Health First Aid
Why do we need World Mental Health Day?
World Mental Health Day encourages open conversation and helps reduce the stigma surrounding mental health issues. Stigma, prejudice, and discrimination have long been associated with mental health conditions, and World Mental Health Day aims to reduce the negative impressions of mental illness. Understanding mental health concerns can help remove some of the misconceptions surrounding them.
World Mental Health Day also helps promote good mental hygiene, mental self-care, and resources for people needing assistance.
How can we promote World Mental Health Day?
The official World Mental Health Day website provides a link to download the World Mental Health Day Campaign Toolkit. The toolkit provides instructions and resources for staging a peaceful demonstration to call attention to World Mental Health Day. It also includes a sample proclamation that can be provided to leaders to encourage them to recognize World Mental Health Day in their jurisdiction.
You can also promote World Mental Health Day by discussing information and resources on your social media accounts, discussing the importance of mental health awareness with friends, family, and coworkers, and contributing to grassroots efforts near you that support a mental health condition or population of people who are challenged by it.
How can you help in World Mental Health Day?
You can help by spreading awareness or donating to the World Mental Health Foundation. Consider discussing a description of World Mental Health Day and its importance on your social media accounts, discussing it with those around you, or contributing to local organizations that raise mental health awareness.
If World Mental Health Day is not recognized in your area, you could also contact local officials and ask that they consider recognizing World Mental Health Day officially. You can also discuss resources and information from past World Mental Health Days with those who might find that year’s theme relevant.
How to improve mental health?
Improving mental health is a complex topic that varies from person to person. Working with a mental health professional is likely the best option for someone struggling to maintain their mental health or who is challenged by very serious concerns, like major depression. A counselor or therapist can help address almost any mental health concern a person may have and help identify underlying causes preventing them from living a happy and full life.
If seeking therapy isn’t necessary or viable, you may wish to consider working on general mental self-care and addressing risk factors. Below are a few tips from the National Institute of Mental Health regarding good mental self-care:
- Adopt an exercise routine. Even moderate exercise, like a 30-minute walk, can significantly improve mental health. If working out seems overwhelming, you can start small and work your way up; even small amounts of exercise are beneficial.
- Watch your food and water intake. Eat healthy food and a balanced diet when possible. Do your best to stay hydrated by drinking plenty of water throughout the day.
- Prioritize sleep. Try to maintain a regular sleep schedule and get at least seven to nine hours each night. Consider avoiding electronics like phones, computers, or televisions for an hour before bed.
- Set goals for yourself. Setting reasonable can help when life begins to feel overwhelming. Allow yourself to focus only on high-priority items when you don’t have the energy to take on more.
- Focus on positivity. Take time each day to consciously recognize something positive that happened. Try to avoid talking down to yourself, and award yourself for the effort you put in to meet a goal, even if you didn’t reach it.
- Reach out for your support network. Make sure you spend time with friends and family who bring positivity to your life. You can talk to them about your mental health concerns if you’re comfortable with it, but just spending time and socializing is likely to provide a benefit.
How can Mental Health Day help students?
The World Mental Health Day theme has focused heavily on children, youth, and young adults in the past. Teenagers deal with significant stress during their education, and increasing awareness of mental health impacts can help students manage stress, learn appropriate school-focused self-care, and improve reach to mental healthcare in schools. World Mental Health Day also increases awareness of issues that can impact a student’s mental well-being, like attending school in the midst of a worldwide pandemic.
Awareness surrounding student mental health may also underscore the significant challenges faced by students experiencing mental illnesses. Without increased awareness, it is possible that students may be labeled as lazy, unintelligent, or uncooperative in school when the student is actually working to manage a challenging mental health condition.
How can we promote mental health in the community?
Evidence suggests that community-driven mental health interventions may help underserved and unrecognized individuals get help for their mental health concerns. You can help promote community-driven mental health interventions by advocating for greater awareness and working with organizations to offer tools and resources to those who need them most.
At the simplest level, you can promote emotional well-being in the community by speaking with friends, family, and coworkers about relevant mental health issues. Those are very important conversations; awareness begins at the individual level. You might also consider speaking to leadership at school or in your local government to better understand what they are doing to help people manage their mental health. Advocacy is a powerful tool in mental healthcare; the more people can separate fact from fiction regarding mental health concerns, the more help and resources there are likely to be.
How can you prevent mental health problems?
Preventing mental health problems isn’t always possible, but prevention often involves building strong self-care routines and addressing relevant risk factors. Supporting mental health often begins by ensuring you take care of yourself physically. Try to eat a balanced diet and get at least 90 minutes of moderate exercise per week, more if possible. Sleep should also be a priority; try to go to bed at the same time each night and get at least eight hours.
Engaging with your social network more frequently may also be helpful, as long as they make you feel positively about yourself. Try to take note of your own negativity as well. If you notice that you talk down to yourself, don’t recognize your accomplishments, or struggle to see yourself in a positive light, your negative feelings about yourself are likely a significant mental health burden.
You may also consider seeing a therapist before problems become severe. Therapists are not only for when problems become severe. If you are worried that your mental health may deteriorate - like if you are about to embark on a stressful chapter of your life - a therapist can help you strengthen your self-care habits to prevent your mental health from worsening.
How can I improve my emotional wellness?
Improving your overall emotional well-being often means improving your emotional intelligence. Emotional intelligence has four domains: self-awareness, social awareness, self-control, and social skills. Below are three ways to boost your emotional intelligence:
- Recognize and name your feelings. Most of the time, emotions tend to happen on the “back burner.” A person may feel an emotion, but they may not take the time to recognize and name it consciously. Taking time to examine and name your current emotions can significantly boost self-awareness.
- Ask for feedback. Soliciting feedback from others can give you perspective and insight into your social awareness and social skills. Be open and ready for constructive criticism when getting feedback.
- Work on being responsive, not reactive. It is often easy to engage in knee-jerk reactions in many social situations. For example, it is common for people to become defensive when criticized, even if it isn’t helpful. Practice limiting your reactions to others and calculating how to best respond to a situation before responding.
How can you boost your mental and emotional health at school?
If you’re struggling with mental and emotional health at school, strongly consider availing the resources your school offers to help with mental health. Mental health care for students is a strong priority for most schools, and there are likely resources in place you can have. Consider contacting a school counselor, school psychologist, or a teacher you trust. They can help you manage your current mental health concern or refer you to someone who can help.
You can also investigate organizations that promote mental health and well-being among children and teens, such as the Hollister Confidence Project. These organizations can provide informational and helpful materials alongside what is available at your school.
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