How to support the mental well-being of your child or youth
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There are things you can do as a parent to support your child’s mental well-being.
- Sleep - Sleep is is very important for the physical and mental well-being of children and youth. Not getting enough sleep can impact a child’s mood and their function at school, and sleep deprived youth are more likely to be involved in accidents as reaction times are affected.
- According to the Canadian 24-Hour Movement Guidelines children 5 to 13 years of age need between 9 to 11 hours of sleep each night and teenagers 14 to17 years of age need 8 to10 hours of sleep each night.
- Children and youth need more sleep than adults because their bodies and minds are growing quickly.
- Tips for supporting your child's sleep:
- Have consistent wake-up and bedtimes, even on weekends
- Turn off screens at least one hour before bed
- Keep bedrooms cool, dark, and quiet at night
- Create regular bedtime routines (e.g., bath or shower, brushing teeth, reading a book)
- Encourage physical activity every day.
- Physical activity
- Get outdoors - being outdoors, in nature can help reduce stress and relieve symptoms of anxiety and depression.
- Screen time
- Healthy eating
- Relationships
- Managing stress - Some stress is normal, but too much can make it difficult for children to concentrate, learn and get along with others. Too much stress can interfere with a child’s ability to manage everyday tasks and can lead to physical and emotional health problems.
Sometimes help from a trained person is needed.
Most Ontario schools have mental health professionals on staff who provide supports to students. If your child is already connected to their school support team, reach out to them. If not, check with the school principal to learn about school supports that are available.
School Mental Health Ontario provides information on supports available in Ontario schools and tips on how to work with your school to support your child’s mental health.
Maltby Centre offers free access to evidence-based resources including counseling, therapy and intensive services to children and youth from ages 0 to 18 and their families or caregivers. Check out their calendar of events for virtual and in-person workshops offering tips and strategies to parents and caregivers who are seeking help.
Kids Help Phone offers support to kids, teens, and parents or caregivers. Phone and virtual mental health services are available 24 hours a day, 7 days a week.
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Tips for parents and caregivers to help children deal with stress
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- Listen, respond and connect with your child or youth. Supportive relationships are an important stress reliever for children. Spend time with your child, listen to them and show them love and affection. Canadian Paediatric Society offers specific tips on talking to your teen.
- Develop routines. Daily routines help children feel their world is predictable and safe. Morning routines get the day off to a good start and bedtime routines help children relax and fall asleep.
- Move more. Activities like going for a walk, playing catch or dancing to music release brain chemicals that help children feel less tense and anxious.
- Get outdoors. Getting outdoors will help you and your child recharge and de-stress.
- Practice calming strategies together. Teaching your child simple relaxation exercises can help calm a difficult moment.
- Role model calm. Staying calm will teach your child how to respond to stressful situations. Visit Wellness Together Canada and our improving your mental health page for tips and strategies to help manage your own stress and mental health.
Psychology Canada provides a variety of resources on tips and strategies on stress for kids and for teens.
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Identifying concerns
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All children and youth are different. If you are concerned about your child’s mental health, consider whether there are changes in the way they think, feel or act. Mental health problems can present as physical problems like increased headaches or stomach aches, decreased energy, problems sleeping or changes in appetite. Visit School Mental Health Ontario for a list of signs that may indicate a mental health concern for your child or youth.
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Community supports for children and youth
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24 hour crisis lines. Call in an emergency
Additional community supports
- 211 Ontario, 211 - Connect to community, social, and health services - 24 hours a day 7 days a week, bilingual services available.
- Al-Anon/ Alateen Family Groups - Alateen is a peer support group for teens who are struggling with the effects of someone else's drinking problem.
- Addiction and Mental Health Services KFLA
- Canadian Human Trafficking Hotline, 1-833-900-1010 or chat online - 24 hours a day 7 days a week.
- CDK Family Medicine and Walk-in Clinic, 613-766-0318
- Detoxification Centre, 613-549-6461
- Family and Children Services, 613-545-3227 or 1-855-445-3227 - 24 hours a day 7 days a week, bilingual services available.
- Enyonkwa’nikonhriyo: hake Good Minds Program, 613-967-0122 ext. 167 - Providing supports to Indigenous people.
- Health 811 - Connect with a registered nurse day or night for free, secure and confidential health advice - 24 hours a day 7 days a week, bilingual services available.
- Immigrant Services Kingston and Area Youth Group, 613-449-7544 or visit them on Facebook
- Kingston Home Base Housing, 613-542-6672
- Kingston Youth Shelter (16 to 24 years of age), 613-549-4236
- LGBT YouthLine, 1-888-687-9688, or text: 647-694-4275
- Maltby Centre, 613-546-8535 or 1-844-855-8340
- Napanee Area Community Health Centre, 613-354-8937
- National Eating Disorder Information Centre (NEDIC), 1-866-633-4220 or chat online
- One Roof – Kingston Youth Hub, 613-542-6672
- One Stop Talk, 1-855-416-8255
- Ontario Poison Centre, 1-844-764-7669 - 24 hours a day 7 days a week, bilingual services available.
- Parenting in KFL&A, 613-549-1154
- Red Cedars Shelter in Tyendinaga Mohawk Territory, Crisis line: 1-800-672-9515 - 24 hours a day 7 days a week. Non-crisis line: 613-967-2003 or text: 613-847-3542
- Resolve Counselling Services Canada - Bilingual services available, 613-549-7850
- Rural Frontenac Youth Hub, 613-279-3151, ext. 305
- Sexual Health Information Line, 613-549-1232, ext. 1275
- Street Health Centre, 613-549-1440
- Tobacco Information Line, 613-549-1232, ext. 1333
- Youth Diversion, 613-548-4535
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