In today’s fast-paced and sometimes over-stimulating world, children are experiencing more stress, anxiety, and emotional challenges than ever before. Fortunately, small every day habits can make a profound difference in supporting your child’s mental health. As parents, caregivers, and educators, we can teach our children the tools required to build resilience, regulate emotions, and feel more balanced. Here are five hacks to help support positive mental well-being and help kids feel good.
1. FUEL THE BRAIN
What children consume on a day-to-day basis has an impact on their mood, behaviour, and emotional well-being. The brain is sensitive to changes in blood sugar, nutrient deficiencies, and inflammatory foods. These factors have all been shown to contribute to anxiety, irritability, and difficulty focusing.
Fuel With Omega-3 Fatty Acids: Found in SMASH fish (salmon, mackerel, anchovies, sardines, and herring), avocados, walnuts, flaxseeds, and chia seeds; these healthy fats are essential for brain development, memory, and mood regulation.
Add Magnesium: Sometimes referred to as nature’s relaxant, magnesium supports stress management, sleep, and nervous system function. Good sources include leafy greens, nuts, seeds, and legumes.
Start With Protein: A protein-rich breakfast helps to stabilise blood sugar and promote better focus throughout the day.
Limit Processed Foods & Artificial Additives: Many highly processed foods contain artificial colours, preservatives, and high levels of sugar, which can contribute to hyperactivity and mood swings. You may want to also steer clear of food dyes—especially red ones.
Limit Excess Sugar & Refined Carbs: High sugar intake leads to energy crashes, irritability, and increased anxiety. Swap sugary cereals, pastries, waffles, and muffins for balanced meals filled with protein, healthy fats, and whole grains. Control the amounts of natural sweeteners like honey, maple syrup, coconut sugar, monk fruit sweetener and fruit. You may also want to avoid high fructose corn syrup, especially at breakfast.
By focusing on whole, nutrient-dense foods, kids can experience more stable moods, improved focus, and better emotional regulation. This doesn’t mean you have to avoid all sweets and processed foods, balance is key in a healthy diet and mindset.
Talking with your kids about food choices can be difficult to navigate. How do we teach them the importance of choosing healthy foods and limiting less nutrient-dense foods without villainising foods? We run the risk of inadvertently introducing food-shame, which can have lasting psychological effects on their relationship with food.
Avoid using the words “good” and “bad” when talking about foods. Instead, try speaking of what the foods will do for them. For example, you may say, “We’re having eggs, avocado, and whole grain toast for breakfast today. They’ll help your brain focus better at school.”
Lead by example. If you have a difficult time with food choices, it might be helpful to work on your relationship with food. Reach out for help if needed—there is no shame.
2. RESTFUL SLEEP
Sleep is one of the most important, yet often overlooked, factors in positive child mental health. Poor sleep can impact brain development which can lead to increased anxiety, emotional outbursts, and difficulty concentrating. When well-rested, children are better equipped to handle daily stressors and challenges.
Create a Consistent Routine: A predictable bedtime routine (bath, books, dim lights) provides a consistent bedtime signal to the brain that it’s time to wind down.
Limit Screen Time Before Bed: Blue light from devices suppresses melatonin production, which makes it tricky for kids to fall asleep. Try reading or other quiet and calming activities instead (e.g., paper books, puzzles, or colouring). You can also try colour-changing light bulbs and set them to red at night time.
Ensure Proper Sleep Environment: A dark, cool, and quiet room supports deep sleep. Consider blackout curtains and a white noise machine to create the perfect sleepy-time environment.
If your child struggles with anxiety at night, try calming bedtime affirmations, guided meditations, or a gratitude journal to ease worries before sleep.
3. MOVEMENT & OUTDOOR TIME
Physical activity isn’t just good for the body, it’s a powerful tool for mental health. Exercise increases endorphins (our feel-good hormones), reduces stress hormones, and supports emotional regulation.
Nature Walks & Outdoor Play: Spending time in nature lowers cortisol (stress hormone) and enhances mood. Just 20 minutes outside can improve emotional resilience.
Yoga & Mindful Movement: Yoga helps kids connect with their bodies, improve focus, and practice self-regulation. Simple poses like a child's pose and deep breathing can be helpful for anxious moments.
Dance, Sports, or Active Games: Whether it’s organised sports or a dance party in the living room, movement should be fun and engaging.
Encourage movement in a way that feels natural and enjoyable, rather than structured exercise. The goal is to help kids build a lifelong appreciation for physical activity. The 24-Hour Movement Guidelines by the Canadian Society for Exercise Physiology recommends at least 60 minutes of moderate to vigorous physical activity per day that incorporates aerobic, muscle, and bone strengthening activities at least three days a week.
4. EMOTIONAL REGULATION SKILLS
Kids aren’t born knowing how to manage their emotions; these are learned skills that require practice. By giving children simple tools to navigate big feelings, we help them develop emotional intelligence and resilience.
Deep Breathing: Simple techniques like "balloon breathing" (inhaling deeply while imagining inflating a balloon) or "box breathing" (inhale for 4 seconds, hold for 4, exhale for 4) can calm the nervous system.
Sensory Tools: Fidget toys, weighted blankets, or squeezing a stress ball can help children process emotions in a healthy way.
Feelings Chart or Journaling: A visual chart with faces representing different emotions can help younger children express how they feel. Older children might benefit from journaling their thoughts.
The “Calm Down Corner”: A cozy space with books, sensory items, and calming visuals gives kids a place to self-soothe when overwhelmed. This is not a punishment!
Teaching these skills early helps children handle stress, conflict, and big emotions positively.
5. COMMUNICATION SKILLS FOR EXPRESSING FEELINGS
Helping children develop strong communication skills is essential for their emotional well-being. When kids can express their thoughts and emotions openly, they build confidence, improve relationships, and navigate challenges with greater ease. Encouraging open conversations about feelings fosters emotional intelligence and helps children feel heard and understood.
Create a Judgment-Free Zone: Let children know that all feelings are valid and that they can talk about anything without fear of being dismissed or criticised.
Model Emotional Expression: Kids learn by example. Express your own feelings in healthy ways, such as saying, “I’m feeling frustrated right now, so I’m going to take a deep breath before I respond.”
Use Feeling Words Regularly: Help expand your child’s emotional vocabulary by naming emotions. Instead of just “happy” or “sad,” introduce words like “frustrated,” “excited,” or “overwhelmed.”
Practice Active Listening: Show your child that their words matter by making eye contact, nodding, and repeating what they share to confirm understanding.
Encourage Problem-Solving: When a child expresses a concern, resist the urge to fix it immediately. Instead, to build problem-solving skills, ask, “What do you think would help in this situation?”
By teaching children to communicate openly about their emotions, we empower them to develop self-awareness, build stronger relationships, and feel more confident navigating the ups and downs of life.
Supporting kids’ mental health doesn’t have to be complicated. Small, consistent habits, like nourishing their bodies with good food, prioritising sleep, encouraging movement, teaching emotional regulation, and fostering strong connections, can create a foundation for lifelong well-being.
