As occupational therapists, we help children and young people develop, achieve and enjoy everyday life. We understand the importance of making meaningful connections and getting the balance of activities right.
We’ve created ten pieces of advice for activities that you can do to support your child’s mental health and wellbeing. They include creating connections and taking on tasks to build confidence and ways to help you prepare your child for change.
Although it’s normal for children to feel low, anxious, or angry at times, some children may need specialist support to get back on track. Listen to their worries and take what they say seriously. As a parent, you know your child best, so if these tips don’t help and difficulties persist or seem to be getting worse, seek professional advice.
1. Create connections
Build your child’s confidence and sense of belonging by spending time with people who share similar interests. Find a group or activity focused on things your child is interested in and help them participate.
2. Establish a routine
Provide reassuring structure and predictability by establishing daily routines that include essential tasks and activities important to your child. This will promote a sense of control and reduce their anxiety.
4. Prepare for change
Does your child get anxious about change? Using a paper-based or digital calendar to help them see how things will be different in future can help reduce the level of anxiety they feel when anticipating change.
5. Encourage variety
Encourage a balance of work, rest and play each day, with a combination of creative, physical, mindful, and social activities. Your child will engage better if you build the activities around their interests. And try to avoid spending too much time on any one thing.
6. Get active
Being active is good for our physical and mental health so find ways to build it into your child’s daily routine. Visit the park after school, dance around the kitchen or go for a bike ride. Getting active can be spontaneous or structured and you can do it alone or with others.
7. Go outside
Being outside has a calming effect and can improve children’s mood. Take activities that are normally done indoors outside. Dress appropriately for the weather and let the rain, wind and sunshine stimulate your child’s senses.
8. Have fun!
Playing and having fun reduces stress levels, so create opportunities to relax and laugh with your child. Watch a silly film together, swap jokes or play a game where winning or losing depends on luck rather than skill.
9. Eat and drink regularly
Eating and drinking well and regularly prevents tiredness and mood changes. Establish an eating routine, avoid long gaps between meals and, if you can, eat together.
10. Build responsibility
Being responsible for a task helps build children’s confidence and self-esteem. It could something as simple as setting the table, sorting the washing, or feeding the family pet. Agree the task with your child and say thank you when it’s done.
11. Wind-down for sleep
We all know a good night’s sleep makes the world of difference. It’s even more important for children, it impacts their health, development, and wellbeing. Try keeping a consistent evening routine with a familiar wind-down time before bed. If possible, keep the bedroom for sleeping, rather than playing or for homework.
Do you need a little help doing the things you love or need to do everyday?
Check out our Lift Up Your Everyday campaign, giving you expert advice from occupational therapists to help you do the things you want – and have – to do.
Find out more about occupational therapy can help you.