Do you know the difference between mental health and mental illness?
Mental health is not mental illness: Mental health encompasses our emotional, psychological, and social well-being. It influences how we think, feel, and act, affects our resilience and ability to handle stress, and affects our relationships with others. Optimal mental health allows us to cope with the stressors and challenges of everyday life.
May is Mental Health Awareness Month, and a good time to remember that mental health and physical health are equal partners in our overall health. Like physical health, mental health is an integral component of being human that everyone experiences. Just as we can adopt healthy habits to protect our physical health, we can develop habits that protect, strengthen, and nurture our mental health.
Young people can especially benefit from this proactive approach to mental health; national statistics indicate that many children and adolescents are experiencing challenges to their mental health, and Rye is no exception. Here, as across the nation, many youngsters struggle with anxiety and depression.
National statistics also show that one in six kids between the ages of six and 17 experiences a mental health disorder each year. Fifty percent of all mental illness begins by age 14, while 75 percent manifest by the time a person is 24.
Mental Health America reports that 20 percent of youths ages 12 to 17 said they had suffered from at least one major depressive episode in the past year. Alarmingly, suicide is the second leading cause of death among 10- to 14-year-olds.
“It is more important than ever to help children develop lifelong mental health habits with the same importance they give to their physical health.” said Linda Tillmon, LCSW, clinical director of Rye Youth Council Restore therapy and counseling services,
Some of these habits are the same habits you’d encourage to boost your child’s physical health — like ensuring eight to 10 hours of sleep each night, eating the right diet, and making sure your kids get enough exercise. But when it comes to mental health, there are actions we can take to increase our children’s wellbeing:
Practice Gratitude: Kids can build this habit during a routine, like breakfast, by listing three things they are grateful for. These can be simple things — their food, a family pet, sunshine, or their friends. Beginning their day with gratitude helps create a positive mindset.
Breathe Right: The way we breathe affects emotions, and the emotions affect our breathing. Breathwork has many health benefits and is an excellent tool to help kids improve mood, build confidence, and calm the nervous system. Practicing the 4-7-8 breathing technique instantly reduces stress and decreases anxiety. It even helps with sleep. To do this, slowly inhale for four seconds, hold for 7 seconds, and then exhale for 8 seconds. The breathing should be focused in the belly, not the chest.
Try Meditating: Actively being present and aware of what you’re sensing and feeling in the moment, without judgment, helps kids build the habit of observing their thoughts and emotions without getting tangled up in them. Building a habit of mindfulness creates space between thoughts and actions/reactions. The 5-4-3-2-1 exercise is a mindfulness meditation to manage acute stress and reduce anxiety. Coach your child to look around and name five things they can see; then to focus on four things they can feel; name three things they can hear; and then one thing they can taste. This helps shift their focus from anxiety-provoking thoughts to the present moment.
Practice positive self-talk: Positive self-talk can improve kids’ self-esteem, self-confidence, and overall well-being. Self-talk is how we communicate with ourselves — the unspoken thoughts that run through our heads. Kids can develop an optimistic outlook by practicing uplifting thoughts and statements rather than negative ones. “I am capable and competent, and I believe in my abilities,” is an example of positive self-talk that increases self-confidence. “I’m an idiot; I can’t do anything right,” is an example of negative self-talk, and you should help your children avoid thinking of themselves that way.
Listen: Nurture your relationship with your child by encouraging an open dialogue where they feel heard and validated, and that they matter.
Express Emotions: Teach your kids how to describe their feelings and to seek help when needed. Model this and help them them understand that seeking help when they need it is a sign of strength.
Get Help While the Going is Good: Seek professional support, even when things are going well. It’s good to have a professional in your corner in case things take a turn. Imagine if annual mental health exams/checkups were part of our wellness routine. Don’t hesitate to consult mental health professionals for guidance and support. A great time to use mental health support is when a child is thriving.
Kids thrive emotionally and psychologically when a community prioritizes their mental health. Together we can make our community one where children have supportive relationships and opportunities to develop and practice social and emotional skills. Let’s commit to fostering a community that prioritizes mental wellbeing as much as physical wellbeing, to help our children thrive.
If you need help with your child’s mental health, contact one of these services:
- RYC Restore: restore@ryeyouthcouncil.org or call 914-222-0988; www.ryeyouthcouncil.org/counseling;
- 988 Suicide and Crisis Lifeline: Call or text 988; www.988lifeline.org;
- Open Door Family Medical Center Behavioral Health: 914-ODCARES (632-2737);
- The LOFT Helpine (LGBTQ+): (914) 948-2932 ext. 13; www.lgbtlifewestchester.org.
Lisa Dominici is the executive director of the Rye Youth Council.
