Mental Wellness Family Checklist

By Maureen Frost

As we enter year three of the Covid-19 pandemic, morale may be low in your house, especially for your kids. Yet there are actionable steps you can take to boost spirits, foster emotional openness, and find joy in the midst of uncertainty.

First, acknowledge that mental health is just as important as physical health.

The recently published Protecting Youth Mental Health: The U.S. Surgeon General’s Advisory calls attention to this. It says to “Recognize that mental health is an essential part of overall health. Mental health conditions are real, common, and treatable, and people experiencing mental health challenges deserve support, compassion, and care, not stigma and shame. Mental health is no less important than physical health. And that must be reflected in how we communicate about and prioritize mental health.” (Read the full report here.)

Youth Mental Health Issues Have Increased During the Pandemic

“Recent research covering 80,000 youth globally found that depressive and anxiety symptoms doubled during the pandemic, with 25% of youth experiencing depressive symptoms and 20% experiencing anxiety symptoms.”

Source: Protecting Youth Mental Health: The U.S. Surgeon General’s Advisory

Then, open the lines of communication with your kids.

While doing so, it’s helpful to validate their feelings and avoid judgment. You can create a safe space by relating to them and offering empathy. Be curious and listen to all they have to say.

Segue into these conversations in calm moments when you aren’t needed elsewhere. Perhaps you ask them to go on a walk or join them in their favorite activity.

Try these conversation starters

“I noticed you’ve been getting more frustrated lately. I feel the same way about…”

“Yesterday you said X, and I just wanted to check in on how you’re feeling.”

“I know it’s been really hard to not get to hang out with your friends.”

“Seems like something’s up, do you want to talk about it? … I’m always here if you need me.”

Practice modeling behavior for your kids.

Our kids notice how we handle adversity and how we take care of ourselves. Both parent and child will benefit when the caretaker prioritizes their own mental and physical health. Feel your feelings, utilize downtime to recharge and unwind, and hold healthy boundaries in both your professional and personal life.

Why You Should Strive to Raise a Resilient Child

“When we shield children from failure or choreograph successes for them, we’re distorting the experiences they need in order to grow.”

– Madeline Levine, PhD, author of Ready or Not: Preparing Our Kids to Thrive in an Uncertain World

Resiliency allows a person to bounce back when something challenging happens and go on to thrive in the face of hardship. It’s important to foster this mentality in our kids from a young age instead of shielding them from suffering. This will help them be better equipped to handle the ups and downs of life.

Spark joy as a family with fun activities.

Creating a persistent space for love and bonding gives your kids a strong foundation to lean on when they go out into the world.

Get outdoors together, kickstart a family dance party, experiment in the kitchen, engage in each other’s hobbies, and serve others as a family.

Do Hygge as a Family

Originating in Norwegian culture and popularized by the Danish, hygge (pronounced hue-gah) describes a lifestyle that celebrates small comforts and togetherness, and emphasizes well-being and empathy.

You can practice hygge by snuggling up with your family for a movie night, gathering around the table for Sunday dinner, and getting cozy in front of a warm fire.

Watch out for signs your kids may be struggling.

According to Dr. Mona Delahooke, child psychologist and author of Beyond Behaviors and Brain-Body Parenting, “A child’s challenging or confusing behaviors are often (subconscious) communication.” These behaviors could be a response to how much stress they are currently experiencing as well as their psychological state. Look out for signs and seek help when needed.

Changes in thoughts, appearance, performance at school

Irritability, anger, withdrawal

Sleeping or eating patterns, or other behaviors

Signs of distress in children

This information serves as a conversation starter for families but be sure to reach out to your family physician and/or school counselor for any mental health advice.

Additional Family Resources

Child Mind Institute Covid & Kids Mental Health

CDC Mental Health Parental Resources Kit

Source: Raising Healthy Teens