Peninsula Pediatrics

Category: Mental Health

Gratitude and Mental Health: Helping Children Practice Thankfulness

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In our busy lives, it can be easy to overlook the small things, but teaching kids gratitude is more than just good manners. It’s an effective way to support their mental health, build resilience, and help them develop a positive outlook on life. As parents, we can guide them toward noticing, appreciating, and expressing thankfulness in ways that really matter. Daily gratitude practice has been linked with better sleep, fewer aches and pains, and a more positive mindset.

Teaching thankfulness to kids can begin as early as the toddler and preschooler years. During this time, kids are naturally focused on themselves, but with simple guidance, they can start understanding the idea of being grateful. Some concepts to start with include encouraging your child to say “thank you” when someone helps them, telling your child why you are thankful for them (for example, “I appreciate how you helped your sibling tie their shoes”), and sharing aloud what you’re grateful for as a family. Participating in small acts of kindness, like donating toys or helping a neighbor, can help them connect gratitude with empathy and service. Consistency is key. Gratitude is a habit and not a one-time lesson. Reinforcing thankfulness in everyday life helps children internalize that thankfulness is part of how they treat themselves and others.

As kids get older, you’ll want to continue instilling habits that encourage thankfulness. Some ways to do this include: 

  1. Talk about things you’re grateful for each day, even the small things. You might want to consider having a family gratitude jar where you leave a collection of notes, each expressing something you’re thankful for. It’s also helpful to make it a bedtime habit. Before the lights go out, ask your child to name a few things they’re grateful for that day. Even when things are tough, finding something positive helps end the day on a good note and can improve mental health. 
  1. Celebrate kindness by helping others. Involving your kids in volunteer activities, like charity drives and helping a neighbor, helps them feel a sense of purpose and a link between giving and gratitude. It’s also a great way for them to grow their skills.
  2. Model gratitude through behavior and not just words. Thank your child for everyday things like helping or sharing.
  1. Highlight generosity. Notice when others go out of their way to help and point it out to your child to reinforce kindness. You’ll also want to do the same for your kids. Give them credit when you notice them doing an act of kindness. Showing your appreciation will encourage them to do the same.
  1. Make practicing gratitude a fun experience for your children. There are so many ways to practice it, and you can help your child find their own unique way. Whether it’s writing thank you notes and cards, drawing a picture, or baking cupcakes for someone, talk to your child about what activity to express thankfulness would make them feel good.

When we practice gratitude, we improve our own well-being and mental health, develop a more optimistic outlook, reduce stress, and build stronger relationships. If you have any questions or concerns about your child’s emotions, stress, or mental wellness, please call our office and talk to our pediatrician. 

Mental Health and Emotional Development in Children and Teens

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Depression and anxiety have been on the rise in children and teens. Kids are facing all types of stressors that are impacting their mental health. Social media, upsetting news, peer pressures, academic pressures, and social exclusion are some of the things that can exacerbate mental health challenges. Fortunately, however, parents and families can provide their children with mental health and emotional development tools to build resilience and learn healthy ways to cope and thrive in tough situations. Below are 4 building blocks to support your family’s mental health. 

Supportive and Stable Relationships at Home  

Every child benefits from strong, stable, and healthy relationships at home. It’s important that kids feel secure and connected with a caring adult and that their home environment is a safe space for them. One way to help children experience stability and connection is to create structured routines. This can include establishing regular mealtimes for eating together, setting specific times for kids to work on their homework, involving children in regular chores to instill a sense of responsibility and belonging, and creating a bedtime ritual. Structured routines can help kids feel more in control of their lives, reduce stress through predictability, and ensure that they’re maintaining their physical health by eating and sleeping well. It’s also beneficial to carve out time for kids to play, relax, or engage in fun activities that give them joy. We recommend dedicating some time to family activities like game nights. 

Another tip to keep in mind is to use positive discipline strategies to teach kids how to manage their behavior. Set limits and consequences for harmful behaviors, and make sure to model the behavior you expect of your kids. Additionally, you’ll want to recognize positive behaviors to encourage your kids to continue them. 

Creating Space for Open Communication

When kids feel anxious or depressed, having a space to express their thoughts and feelings to a trusted adult can make a huge difference. To encourage open dialogue, practice active listening, and foster a supportive, non-judgmental environment so that your child feels comfortable sharing what’s on their mind or what they’re dealing with. It’s helpful to ask open-ended questions instead of yes-or-no ones to better understand your child’s struggles.

Teaching Kids How to Understand and Manage Emotions

Learning how to understand and manage emotions can prevent children from feeling overwhelmed, and you can help your child with the process. Start by acknowledging, naming, and validating their emotion without excusing inappropriate behavior. For example, if your child is lashing out at home, you can say something like, “I see that you’re feeling angry right now. I understand that you’re frustrated, and that’s ok, even though your behavior is not.” From there, you can share healthier ways for them to cope and techniques for calming down, such as deep breaths, muscle relaxation, and visualization, i.e., imagining they’re relaxing on a beach.  

Helping Kids Connect with Peers and Their Community 

Having a strong support system, including trusted friends, and being involved in a community is valuable to a child’s mental health and emotional development. Kids will feel connected to others and that they have a purpose. Starting at a young age, schedule playdates for your toddler so that they can start learning how to form friendships. For older kids, encourage them to invite their friends over or schedule times to meet up with them. Volunteering and participating in extracurricular activities like sports or school clubs help children develop empathy and respect for others. It also improves their self-esteem and confidence and can prevent suicidal thoughts. 

Although more kids today are experiencing mental health issues, these emotional development building blocks can help children overcome their challenges and develop resilience. In some cases, however, children may need additional support. If your child is struggling with depression or anxiety, call our office to speak with our pediatrician.

Anxiety in Children and Teens

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Do you notice your child worrying a lot or struggling with a phobia? An anxiety disorder is a common mental health condition affecting many children and adolescents. While it’s normal for kids to feel anxious from time to time, such as before a test or a presentation in class, an anxiety disorder is when the fear is constant and intense to the point that it interferes with daily life. In recent years, anxiety has increased among children and teens. Pressures from school and peers, social media, and negative news in the media can contribute to anxiety in kids. Understanding the signs and addressing the disorder early can help your child get the support they need. 

Signs of Anxiety in Kids 

Common symptoms of anxiety include recurring fears, irritability, avoiding certain activities or situations such as school or social interactions, a drop in school grades and academic performance, trouble sleeping and concentrating, headaches, stomachaches, or substance use. Kids may shake or sweat often, feel their heart racing, or struggle with sitting still. If you notice these signs, it’s important to talk to your child right away. Start by discussing the potential triggers for their anxiety to get to the source. You can then help them manage their fears by using methods such as deep breathing, meditation, muscle relaxation, or positive self-talk.

Below is information on the different types of anxiety disorders that can affect children and teens. 

Generalized Anxiety Disorder: 

Generalized anxiety disorder involves excessive worry about everyday things, like school, events in the news, or family issues. Kids with generalized anxiety disorder may constantly seek reassurance or may struggle to relax. They may feel that their worries are difficult to control and that they disrupt their day-to-day functioning. 

 

Social Anxiety Disorder:

Social anxiety disorder occurs when kids are excessively afraid of being judged, embarrassed, or rejected in social situations. As a result, they might avoid social situations such as parties or school events. They might also be afraid to speak up in class or participate in extracurricular activities. Social anxiety disorder can make it difficult for kids to make friends or connect with their peers.

 

Separation Anxiety Disorder:

Separation anxiety disorder causes kids to have an intense fear of being separated from their parents or caregivers. Children may refuse to go to school, sleep alone, or attend playdates out of fear that something bad will happen when they’re away from their family. While separation anxiety disorder is more common in younger children, it can also occur in older kids.

 

Phobias:

Phobias occur when kids have an irrational fear of a specific object, situation, or activity, like the dark, dogs, needles, thunderstorms, clowns, or heights. Phobias can cause kids to panic when faced with their fears and lead to avoidance behaviors. 

 

Panic Disorder:

Panic disorder causes kids to have panic attacks when triggered by their anxiety or phobia. Children may feel short of breath, dizzy, or lightheaded. They may also hyperventilate and suffer from heart palpitations. 

 

Treating Anxiety in Kids

Anxiety disorders are diagnosed by a mental health specialist or a pediatrician during well-check visits. The diagnosis is done through a comprehensive evaluation where children and families are asked questions about mood, thoughts, behaviors, and activities. The most effective and common type of treatment for anxiety is cognitive behavioral therapy (CBT), which can help kids understand where their anxious thoughts come from and learn coping strategies for managing those thoughts. Through CBT, kids can learn to manage their fears through gradual exposure in a safe environment. In some cases, however, children may need medication in addition to therapy. 

 

While your child is being treated for anxiety, it’s important to take care of the other aspects of their health, such as diet, exercise, and sleep. Although these are not substitutes for therapy and medication, they can aid in the process and support your child’s mental health. 

 

If you have any questions or concerns about your child’s anxiety, call our office. Our pediatrician is here to support your family.