General Wellbeing and Mental Health for Children and Young People
It is hard to navigate parenting in our modern world, but if your child is struggling with anger or anxiety, low mood or behavioural challenges, it is worth reviewing their normal routines. The following can have a big impact on children's wellbeing and mental health.
Sleep
Infants 4 to 12 months | 12 to 16 hours including naps |
Children 1 to 2 years | 11 to 14 hours including naps |
Children 3 to 5 years | 10 to 13 hours including naps |
Children 6 to 12 years | 9 to 12 hours |
For more sleep hygiene information and tips see our health/sleep pages
Exercise
The NHS recommends at least an hour a day of physical activity for children aged 5-18 years. Research shows that this will impact positively on long term health outcomes as well as improving self-esteem, mood and sleep quality.
Diet
Our diet affects how our brains function and some foods and food intolerance can cause mood swings and challenging behaviour in children. It is worth noting the impact of certain foods on behaviour and mood and making sure that your child is eating a balanced diet. For diet information see our health/diet pages
https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/food-and-diet/
Hobbies and activities
Making connections with others, sharing positive experiences and achieving things all have a positive impact on mental health and wellbeing. See our Activities pages for information on groups and activities that your child can get involved in.
Mindfulness and Relaxation Activities
Simple activities such as doing a jigsaw, colouring or going for a walk can provide vital opportunities for children to ‘take a break’. There are some great mindfulness and wellbeing resources here. https://www.bbcchildreninneed.co.uk/schools/primary-school/mindfulness-hub/
YouTube has a number of guided meditations which can be very useful. Try https://www.youtube.com/@CosmicKidsYoga
Reduced screen time
Many studies have linked greater screen time with lower self-esteem and self-worth and increased anxiety and depression in children and young people. NICE recommend a limit of 2 hours screen time a day and screen-free days for children. It is also recommended that there are no screens in bedrooms, and screens are turned off in the hour before bedtime to ensure good quality sleep. Turning screen time into talk time can have positive effects for all of the family.
CAMHS provide information and support. Their website has a lot of information and guidance for parents and children : CAMHS - home
The Anna Freud Centre has a wealth of information and advice for parents and some self-care guidance for children. Home - Anna Freud Centre
The Reach4Wellbeing team promotes positive wellbeing to reduce the stigma of mental health by providing short-term group programmes for children and young people age 5-18 experiencing mild to moderate anxiety and low mood. Reach 4 Wellbeing | Herefordshire and Worcestershire Health and Care NHS Trust (hacw.nhs.uk)
Kooth is an online mental wellbeing community which offers free, safe, and anonymous support for children and young people aged 11-25. Home - Kooth