HOW DO I INCORPORATE MY KIDS INTO SELF-CARE?
More than ever, it is imperative to take preventative measures for your child's mental health, starting with their daily routine. Parents and other adults in children’s lives must find ways to include self-care into their week. You and your child can engage in various activities that offer considerable advantages for the mind and body without being overly demanding or routine.
1) Establish A Successful Family Routine
An effective family routine improves the whole family's welfare and gives children the structure they seek. Youngsters benefit from exercises because it can reduce anxiety, ease transitions throughout the day, and create healthy lifestyle. Routines also help children feel secure. The structure they require to comprehend and predict their environment will be provided through consistent morning routine, eat, homework, bedtime, play, and task schedules.
However, scheduling "slow down" time into family routines for kids is one of the factors that is frequently forgotten. When creating a consistent "slow down" time during the day teaches kids how to make thoughtful decisions. Yoga and deep breathing are two practices that can help children of all ages incorporate mindfulness into their "slow down" time and rewire their brains for success.
Regularly helping others can also be a part of family rituals. Making a weekly habit of bringing food to a neighbor or leaving a thoughtful letter for a friend or teacher can benefit those around you and cultivate altruistic feelings linked to enhanced health and well-being. Routines gradually develop into rituals that strengthen family ties and attachment.
2) Prioritize slumber
A regular and early bedtime is the first step toward a healthy night's sleep because it is one of the essential components for learning, performance, and mental wellness. Sticking with an early bedtime of 7-8 pm gives kids more deep sleep and helps them be more focused the next day. The hours of sleep before midnight lend themselves to more deep non-REM sleep, making them far more helpful for young children. Lack of sleep significantly impacts children's and adolescents' mental health. Even the average adolescent needs 9 hours of sleep every night. While activities may necessitate a later bedtime, ensuring teens get a whole night's sleep will significantly improve their mood and academic performance.
3) Playing Can Help with Mental Health
One of the most crucial elements in developing healthy children (and adults) is enough time for "play." The play offers chances to interact with people, think creatively, and control impulses.
Play that involves movement and exercise should be a regular part of your child's routine because it is an excellent method to release endorphins and improve mood. Your child can relieve any stress accumulated in their body by exercising, particularly outside. It has been demonstrated that spending time in nature explicitly lowers depression. Make time during the week to go for a walk through the neighborhood or on a hike. Find a league in the area for your child to join if they want to play organized sports.