Emotional health and wellbeing is an important aspect of our overall health.
Feeling good about ourselves and being emotionally well is linked to our ability to make better and healthier choices in daily life.
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Signs of good emotional health If your child has a good level of emotional health, most of the time they:
are able to have fun
can be creative
can learn new skills and information
know when things are right and wrong
can enjoy their own company
care about other people and how they feel
can make positive choices
wonder about things and ask questions
can face problems and learn from them
can cope with change and difference
can make and keep friends
Keeping up good levels of emotional health and wellbeing There are a range of things you can do to make sure your child has a good level of emotional health and wellbeing.
Healthy and balanced diet
A healthy balanced diet is important in maintaining good mental health. Poor diet is thought to contribute to low mood, anxiety, and behavioural problems.
To encourage your child to eat better, you could:
provide meals that include all of the main food groups
encourage regular eating habits, for example 3 meals and at least 5 portions of fruit and vegetables per day
make sure healthy snacks and fruit are readily available
limit the amount of cakes, biscuits, soft drinks and energy drinks
The eatwell plate on NHS website
Rest and sleep Taking some time out to relax is an important way of helping minds and bodies switch off from daily pressures.
To help your child relax, you could:
encourage them to take the time to pause and take a break
encourage them to take notice of the world around them
inspire creativity and imagination through art, writing and reading
encourage taking warm baths before bed
Not enough sleep can cause irritability, stress, anxiety and bad moods. A healthy sleeping pattern can enhance mood and promote feelings of energy and wellbeing.
Be aware that sleep patterns of teenagers means they might not be tired and ready for sleep until late at night.
To help your child sleep better, you could:
encourage them to be physically active during the day
switch off devices, television, or computer games near bedtime
turn off monitors and screens as light can interfere with sleep
keep
rooms cool and
quiet
make sure they have a comfortable bed and thick curtains to block daylight
encourage a good bed routine promote the benefits of sleep, for example, better memory, performance and general wellbeing
talk to your teenager about their worries and concerns
discourage them from taking naps too close to bedtime, as this could have a knock on effect
Exercise and physical activity Exercise and physical activity is known to greatly improve wellbeing. It releases serotonin and endorphins which has been linked to help reducing anxiety and stress.
Encourage your child to be physically active by:
talking about the importance and benefits of physical activity
being a positive role model. Parents who are physically active themselves have children who are also physically active
encouraging your child to take part in sports, either by watching them play or compete, or by offering lifts to sports events
limiting the time spent watching television or playing computer games
finding different ways for your child to do things they enjoy, which might not be organised or team sports
doing or trying new activities as a family
Routine A routine
brings structure intoyour child's life and help them feel more in control. Long days with nothing to do can have a negative impact on mental health.
To encourage a routine for your child, you could:
create more structure and opportunities for positive interactions
encourage down time but make sure it isn’t happening too often
encourage them to have a plan for eating, sleeping, socialising, exercising and relaxing
Family and friendship Being close to and feeling valued by others is a fundamental human need. Remind your child that friends and family will be there for them and can help talk over their problems.
To encourage healthy relationships, you could:
encourage them to spend time with friends and family
remind them it's important to spend time with people who make them feel good about themselves
encourage them to phone, Skype, FaceTime or meet a friend, as well as texting or using social media
make your children's friends feel welcome
take an interest in their activities
Social media and the internet Social media and the internet are useful resources that can help young people connect with others, be creative, and learn new things. However, they do have a negative side that parents should be aware of.
To encourage positive use of social media and the internet, you could:
think about how you guide your family in the real world and do the same in the digital world
set boundaries and rules for your child from a young age
make digital issues part of everyday conversation; don't shy away from difficult subjects like responsible online behaviour, bullying and pornography
encourage your child to catch up with friends face-to-face, and to not overly rely on social media
Internet and online safety
Self-esteem
Low self-esteem can be damaging on general mood, health and wellbeing.
To address low self-esteem, you could:
encourage your child to focus on their strengths and positive thinking
support them to recognise the skills that they have
encourage them not to dwell on the things they might not be so good at
set small, realistic goals when doing something new, and try and reach them