Children have had a challenging time over the last couple of years, and so promoting your child’s wellbeing is essential.
Generally speaking, life as a child, although more comfortable, is a lot harder now than a few decades ago. Because life outside home is less safe, we have to live with more boundaries and rules. Who would let their 4 or 5 year old go out to play in the street without adult supervision these days?
It is also apparent that peer pressure is becoming stronger and at a younger age.
All this, sadly, affects our children’s wellbeing. This article is about promoting it as well as giving ideas to support your child grow up, help them become resilient young adults and comfort them during a crisis.
Ways to promote resilience and self-confidence
1. Getting to know oneself
For children to become more resilient, they need to get to know themselves. Once they know what they are like, what they enjoy and what they don’t enjoy so much, then it is easier for them to stay true to themselves.
There are several things they can do to get to know themselves:
- Write down their favourite thing and least favourite thing, and why.
- Think about their emotions and what might have been the trigger. What has brought on anxiety or joy?
- What are their strengths and recent successes?
- On the other hand, where do they need to improve? Is there an experience they can learn from?
- What are the things they would like to do in an ideal world?
Being self-aware helps to make better decision, whether about friendships, joining in games, choosing an activity or after school club, etc. In turns, it boosts self-confidence.
2. Being creative
Encourage your child to express themselves by doing something creative. This can be drawing, painting, cooking, gardening, playing sports, singing or playing an instrument, etc.
There are many ways children can express themselves, perhaps some will need to try various things before finding their preferred activity. All is good to build confidence, get to know themselves and express themselves.
3. Journaling
Writing up a journal is a way for any of us to express ourselves, offload our negative experiences, write our hopes and desires.
When growing up, I was quite secretive and loved having a secret diary which I could talk to. Journaling can be done on their own, or with an adult if the child feels like it. It also has the benefit of practicing hand-writing and doodling.
The best is to keep a journal nearby, perhaps on a bedside table, and go at it as and when. Getting into a routine of writing a little bit each day around the same time can have further benefits as it helps them feel safe.
4. Helping others
Helping others can help towards our wellbeing too. It gives us a sense of purpose, which in turns promotes self-confidence and motivation. It helps to create positive emotions which are good for our health and of course wellbeing.
Helping others can be simply at home, helping a sibling or a parent with tasks in the house. It can be with friends and neighbours. It can also be through volunteering for a charity or a local event. Here are two charities which are worth looking into if volunteering appeals to you: Kids Against Plastic and Young People – #iwill
Managing a crisis
Despite our best efforts as parents or carers, occasional crises or difficult times are unavoidable; they are part of life. Managing them and finding ways that work for each of us help us grow too. Here are a few practical tips for managing a crisis:
1. Take a deep breath
Being aware of our own breathing is incredibly helpful in managing anxiety or a panic attack. One way is to take a long deep breath and counting to 4 on the inhale, hold 2 seconds if possible and exhale whilst counting to 4. Repeat a few times.
Another more playful way is to breathe through the nose and exhale through a straw. Repeat for a few minutes.
2. Focus on something
Looking at things around us and focusing on one of them can also be useful. Choose an object and think about what it looks, its colour and its shape. You might even want to hold the object and see how it feels.
3. Give a big hug
A hug can help release a hormone called oxytocin which helps to manage anxiety and fear. If your child is willing, give them a big hug and ask them to count to 20 (or longer).
4. The 5-4-3-2-1 grounding exercise
This lovely exercise promotes grounding and soothes anxiety.
Name: 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste.
These tips are courtesy of @thecontentedchild
A few more tips
Here are a few more tips to support your child’s wellbeing:
- Make sure your child stays hydrated as dehydration can increase the level of a stress hormone called cortisol. Drinking in sips throughout the day is better than a whole glass at once, but do what you can.
- A good sleep routine is important: it provides better rest and also security for the child. You can get further advice on how to help children sleep here.
- Spend time as a family. For example, eat a meal together at the dinner table or do some activities together at the weekend.
- Focus on gratitude daily. When going to bed, get your child to name three things they have enjoyed doing or are grateful for that day. And tell them what three things you are grateful for.
- Manage screen time/apps etc, particularly at the end of the day. This article is explains the negative effects of technology on children. In addition, the blue light emitted by devices can affect the production of melatonin (the sleep hormone) and therefore the ability to fall asleep.
- Manage your own stress levels. Children can be incredibly sensitive and pick up our emotions even if we don’t express them verbally. Being positive will contribute to your child’s wellbeing.
If despite your efforts your child is still struggling to stay positive emotionally or is having repetitive crises, then homeopathy may be what they need. Homeopathy is a gentle medicine that supports each individual and can help to overcome difficulties or past traumas. It can also help to manage symptoms such as panic attacks, disinterest in life or violence. Get in touch if you think your child needs help.
With best wishes for a happy life,
Priscille Francetti LCCH MARH
Homeopath
