Take Care of Your MENTAL HEALTH

The start of school can be a very stressful time for students and parents. We prepare for going back to the classroom as much as possible. We buy the long list of supplies, pick out new clothes, and get lunchboxes ready to be packed. What about nervous thoughts, anxiety, and other emotions? Start the school year off right by putting a checkmark next to emotional health!

By Cassie Johnson

It’s a mistake to think a child's mind is resilient and can handle anything without difficulty. As of 2022, at least 16% of Kentucky children ages 3 to 17 have depression and/or anxiety. That number puts the Bluegrass at the sixth highest in the nation for kids' behavioral health. Just like adults, kids’ brains need help processing anger, sadness, and feeling overwhelmed. Where do all of these feelings come from?

“The reasons for anxiety or behavioral health challenges can vary,” Cynthia Turner, Site Administrator and Certified Prevention Specialist told me. “It’s not always from a traumatic event or the death of a loved one. We forget that environmental stress like school and life at home pack a mean punch to juvenile brains. Naturally, there is anxiety that comes with changes and routines, like a new school year. Being bullied or seeing another child be bullied is hard for them to process even though your child may not talk about it right away.”

Sel f-Care

There are four main points of self-care: Mind, body, spirit, and heart. Try incorporating activities from each of these categories into your daily routine.

Think Happy Thoughts

Children and adults should learn positive thoughts can be helpful, but it’s okay to be sad or upset some days. Positivity plays a big role in emotional health. Brainstorm with your child on ways each of you can show kindness and compassion to others. Make a list together of ways to be kind and who inspires you to show kindness.

“You can each plan to compliment someone every day,” Turner told me. “Pay it forward on your morning coffee drive-thru or help your elderly neighbor by getting their mail. Being kind doesn’t have to be extravagant, it’s the little things that matter most.”

Work It!

Exercise stimulates the production of chemicals that naturally boost our mood called endorphins. It also reduces the level of stress hormones our brain produces. Take a walk, bike ride, or try an indoor sport like bowling to get the good vibes flowing and improve your overall health.

Coping Techniques

When you or your child feel overwhelmed, try different strategies to calm your mind and regain control of your thoughts. In doing so, you will boost your self-esteem and have more control in regulating your emotions.

“Mindful breathing is great,” Turner said. “Get into a comfortable position and close your eyes. Inhale deeply through your nose and exhale through your mouth. Repeat this five times in a row and more if needed.”

5-4-3-2-1 Technique

Relax your body and mind by focusing on things around you. You will focus on one of the five senses in each of these steps. You can use this in any setting and it works wonders for anxiety, panic attacks, and fear. Focus on 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

“Whether you’re an adult or a child, you matter,” Turner said. “Be happy, comfortable, and healthy. Be the best version of you!”

Four Rivers Behavioral Health Regional Prevention Center invites you to pick up their new Take Charge of Your Brain workbook for kids. Call 270.442.8039 or visit their website 4rbh.org and click on Regional Prevention Center in the menu. 

Positive Affirmations For Kids

By Cassie Johnson