Seasonal changes can affect everyone—including children.
As adults, most of us are aware of how seasonal change plays out, and understand that typically the pangs and unease are transitory in nature.
Children—especially if they haven’t experienced something like it before—may not know what’s going on, and may be ill-equipped to process or understand should feelings of unease occur. Just like most things, when it comes to mental health, knowledge is power.
The transition from summer to autumn and winter can be especially challenging as loss of daylight and colder weather means more times indoors.
Here are some of the ways you can attune yourself to your child’s mental health this season, and support them in the process.
Get Outdoors
Bundle up and get outside as a family to enjoy the crisp fresh fall air. Take the dog for a walk, enjoy time playing in the park—and don’t forget to rake the leaves!
Getting natural light and vitamin D from the sun has shown to increase serotonin, a known mood-elevator. Sunlight regulates circadian rhythms too, which help with sleep and so much more.
Make it a priority for you and your family to get as much time outdoors as you can.
Create and Maintain a Consistent Routine
Even though kids balk at it from time to time, there’s safety in structure. Creating a routine helps your children anticipate what’s next, and reduces anxiety.
The routine should include:
- When they need to be up and ready for school
- School Pickup time
- Homework
- Mealtime
- Chores
- Bed time
Establishing a routine is helpful to you as a parent as well because there’s order. You spend less time having to chase after your kids when they know where they need to be, when.
Ensure Your Child Gets Adequate Sleep
Sleep is important for everyone, especially kids. Make sure they have a bedtime that allows them at least 8-hours of sleep. Limit screens before bed, and put their electronic devices somewhere safe overnight to discourage after-hours use.
Encourage Social Interaction
From regular playdates with peers to participation in group activities like sports, it’s important your child interacts with others during this season in a safe and healthy way.
Check In with Your Kids Regularly
Establish a regular habit of checking in with your children. Ask how they’re doing, how they’re feeling, and encourage them to share anything they’re worried about or struggling with.
It’s important to support them through ups and downs, and educate them about the nature of feelings in an age-appropriate way.
Teach Them Coping Skills
There are many ways of teaching children how to manage their emotions. Breathwork for example, is an excellent way to help them learn to regroup and self-regulate. There are many free resources online that help teach kids of all ages how to regain control by breathing.
Getting outdoors for a walk is another easy way to uplift a mood or shift energy. Encourage your child to express how they feel whenever possible, then help them navigate and express their feelings in an appropriate way.
Know the Warning Signs
If your child’s behavior changes drastically—for example they become extremely distant, stop eating—or begin binging on food, if they’re sneaking around, if they stay up late or sleep all the time, seem anxious or depressed, etc. it’s crucial you seek expert help.
Sometimes, the quicker the symptoms or behavior is addressed, the easier it is to remedy.
Therapy is an excellent resource to help kids manage difficult feelings or situations. It helps them navigate some of the bumps, normalize their feelings and uncertainty, and provides them with tools and coping strategies they can use for the rest of their lives.
If you’re curious to learn more about therapy and what our treatment approach for kids entails, please give us a call. We’ve got two convenient Northern California locations, providing individual and family therapy in Roseville and Fair Oaks, and would love the opportunity to speak with you.
Begin Play Therapy or Child Counseling in Roseville or Fair Oaks, CA today!
If your child is struggling one of the best things you can do is be proactive in getting your child help from a trained play therapist. With help and support you child can overcome the things that are troubling them and move forward in their life with more confidence and peace. Our counseling practice offers specialized play therapy and child counseling services by certified play therapists at both of our locations. Your child, and your family, can get to a better place. Our child therapists are here to help.
To begin counseling in Fair Oaks, CA, Roseville, CA or online, follow these steps
- Contact the Relationship Therapy Center and schedule a free 15-minute phone consultation to learn more about in-person or online child therapy.
- Make an appointment for your teen to meet with one of our compassionate child therapists.
- Get the support your teen needs to navigate adolescent challenges with confidence!
Other Services Offered at The Relationship Therapy Center in California:
In addition to child therapy, Our Sacramento area counseling clinics located in Roseville and Fair Oaks, CA are pleased to offer a variety of mental health services. Our couples services include: Counseling after infidelity, sex therapy, co-parent counseling, family therapy, divorce counseling, intensive couples retreats, and premarital counseling. Individual therapy services include, therapy for children, teen therapy, depression treatment, and individual relationship counseling. Our therapists offer online counseling in California to treat a variety of mental health concerns. Please reach out to our Sacramento area therapy office to learn more about the many ways we can help you or your loved ones heal and grow.