10 things parents can do to help their child's mental health

It can be difficult realising your child is growing up and maybe no longer wants to confide in you, but here are 10 things parents can do to help their child's mental health.

Pre-teens and adolescents go through many emotional up and downs as hormones set in and they transition to adulthood. But how do you know when there's actually something wrong?

Here are 10 things parents can do to help their child's mental health and help you feel better prepared to offer the non-judgmental support they need.

10 things parents can do to help their child's mental health

1. Look out for signs that all is not well: It's perfectly normal for your child to have a bad day every now and then, but when signs of mental health troubles last for weeks, you need to tune in. You should approach them rather than waiting for them to come to you.
2. Listen, even when your child is not talking: This should probably read 'especially when your child isn't talking'. It will likely be hard for them to open up initially, but don't give up. Watch for major changes in your child's sleep patterns, appetite and social activities. Self-isolation, especially for kids who usually enjoy hanging out with friends or participating in activities, can signal serious difficulties. If your child is struggling more than usual with schoolwork, chores and other responsibilities, and finding it difficult to concentrate on anything, these are signs you shouldn't ignore.
3. Don't dismiss what you're seeing as 'teenage drama': Never assume your child is exaggerating or playing games if they say things like: "Everyone would be better off without me." These words are a cry for help. Don't ignore them.
4. Respond with empathy and understanding: Your goal is to create a safe space where your teen can trust you to listen and express concern, but without judgment or blame. Manage your own feelings so you can respond with empathy:
5. Get help right away: If you are concerned about depression, self-harm or vague references to suicide thoughts, seek professional help immediately. You can consider reaching out to a school therapist, local mental health provider or even a national suicide hotline for guidance. Fast action is crucial when things have reached a crisis point. Health care providers can help you and your teen create a safety plan that covers things like warning signs or triggers your teen feels will lead to suicidal thoughts, possible steps to help them cope when they feel triggered, sources of support, and emergency contacts and steps to take if things get worse.
6. Focus on creating hope: Medications, talk therapy and stress-reducing techniques such as yoga, meditation or journaling may be part of the plan. Provide realistic reassurance for your child along the way, and remind them that difficult times don't last forever.
7. Encourage them to see family and friends: Explain that social support, when they are ready, may help them feel better. Although more quiet time might be needed at first, gentle encouragement to hang out with family, friends and neighbours will be helpful.
8. Monitor their social media: Social media may be the main way some teens engage with their friends. It can be a point of connection and support, but it can be a source of bullying and triggers. Encourage an open dialogue around social media use and put limits and rules in place for use.
9. Encourage sleep and exercise: Sleep changes can be warning signs for mental health issues. In addition, sleep is important for baseline wellness. Encourage healthy sleep habits. Physical activity eases mental health symptoms and supports your child's wellness plan. Whether it's getting outside to take a daily walk, a gym workout, an online exercise class or something else, exercise will help. You could offer to go with them on a walk, a bike ride, or to the gym. Experts recommend 60 minutes of daily physical activity for teens. But it's also important to remember to encourage balance, moderation and self-care. A little self-love goes a long way.
10. It's all about baby steps: There won't be an overnight fix and it's important that both you and your teen recognise this. Setbacks may happen because they're part of the healing process, too. Encourage your child to be patient and self-forgiving.