5 Ways to Support Your Child’s Mental Health All Year Long

As parents and caregivers, we’re often reading, researching, and doing our best to show up for our children. During the summer, when our kids are home more, we want to connect, keep them engaged, and most importantly, make sure their mental health is okay. But the truth is, it can be hard to connect, especially as we juggle our own responsibilities.

At HCN, we want to gently remind you of the power of presence. This season offers a special window to slow down and be with your children in meaningful ways. Here are five simple, science-backed ways you can support your child’s mental health through everyday connection.

1. Maintain a Simple, Flexible Routine

   Why it matters: According to the 2023 National Survey on Drug Use and Health (NSDUH), 20.1% of U.S. adolescents (ages 12–17)—about 5 million youth—experienced a major depressive episode in the past year. Of those, roughly 40% went without any treatment, underscoring how critical predictable daily rhythms are for emotional regulation.

   
   

   How to try it at home:

   • Co‑design a summer "flow chart" with three key anchors each day: mealtimes, a creative or learning activity, and wind‑down/bedtime.

   • Keep it loose—focus on consistency over rigidity.

   
   

2. Foster Open, Judgment‑Free Conversations

   Why it matters: Feeling safe talking with a caregiver dramatically increases a child’s willingness to share struggles—whether it’s anxiety, bullying, or deeper worries. SAMHSA notes that many children who could benefit from treatment never get help simply because no adult recognized or invited that conversation.

   
   

   Moreover, SAMHSA’s “Talk. They Hear You.” campaign emphasizes that talking often builds a strong, trusting relationship, and children in such relationships are significantly more likely to open up about sensitive issues rather than suffer in silence.

   
   

   How to try it at home:

   1. Schedule a daily "check‑in." Over breakfast or an evening snack, ask open‑ended questions like, "What was one thing that made you feel proud today? Was there anything that felt tough?"

   2. Listen with curiosity. Reflect back what you hear ("It sounds like you felt…") instead of immediately jumping to solutions or downplaying their feelings.

   3. Normalize all feelings. Remind your child that everyone, even adults have hard days, and that talking about feelings is a sign of strength, not weakness.

   
   

3. Pair Movement with Mindfulness

   Why it matters: Physical activity and mindfulness are powerful partners in supporting children’s mental health. The CDC recommends that children and adolescents get at least 60 minutes of moderate‑to‑vigorous activity each day—an amount linked to lower rates of anxiety, depression, and improved mood regulation among young people .

   
   

   Meanwhile, SAMHSA identifies mindfulness and controlled breathing as evidence‑based practices that help children manage stress, improve focus, and build emotional resilience by engaging their body’s natural relaxation response .

   
   

   How to try it at home:

   1. Schedule two "Active Play" sessions weekly. Choose activities your child enjoys—backyard tag, a neighborhood nature walk, bike rides, or dance parties in the living room. The goal is movement that raises the heart rate and gets muscles working.

      
      

   2. Include brief mindfulness break. After each play session, invite your child to sit or lie comfortably and practice "belly breathing" for one minute:

      • Place hands on the belly.

      • Inhale slowly for four counts, feeling the belly rise.

      • Exhale for four counts, feeling the belly fall.

      
      

      This simple exercise activates the parasympathetic nervous system, reducing cortisol (the stress hormone) and helping kids transition from high‑energy play to a calmer state .

      
      

   3. Make it playful and consistent. Turn breathing into a game—blowing bubbles or gently moving a pinwheel on each exhale. Keep sessions short (1–2 minutes) but regular, so the skill becomes a quick, go‑to tool whenever your child feels anxious or overstimulated.

      
      

4. Strengthen Community Connections

   Why it matters: Youth from marginalized backgrounds, including BIPOC communities often face greater obstacles to accessing mental health care and report higher levels of unmet need. According to Mental Health America’s 2024 Youth Report, 62% of teens experiencing poor mental health say they feel lonely or isolated, and those with strong peer or community support show up to 30% lower rates of depressive symptoms than their less‑connected peers . A genuine sense of belonging acts as a psychological buffer, shielding children from the harmful effects of stress and loneliness .

   
   

   How to try it at home:

   1. Find local, low‑cost gatherings. Check your library for story hours or reading clubs, look for community art or music workshops, or join neighborhood playgroups. Even a weekly visit builds routine social engagement.

   2. Host at-home "craft‑and‑chat" sessions. Invite one friend over for simple projects such as drawing, baking, so your child can connect in a relaxed, familiar environment.

   3. Encourage family involvement. Include siblings, cousins, or neighbor kids in your gatherings. Mixing ages fosters mentoring moments and broadens your child’s support network.

   
   

5. Reach Out Early—You’re Not Alone

   Why it matters: Early intervention can stop small worries from becoming larger crises. The 2023 SAMHSA National Survey on Drug Use and Health found that 39.8% of adolescents (ages 12–17) who experienced a major depressive episode during the previous year received no mental health treatment. Timely support not only reduces symptom severity but also lays the groundwork for long‑term well‑being.

   
   

   How to try it at home:

   1. Watch for warning signs. If your child shows persistent changes in mood, sleep patterns, appetite, or interest in activities for more than two weeks, trust your instincts, this could signal they need extra support.

   2. Make the first call. Don’t wait for a crisis. Reach out to a pediatrician, school counselor, or local mental health clinic as soon as you have concerns.

   3. Explore affordable care options. Many community organizations, offer sliding‑scale or no‑cost counseling. If your child is already receiving services through HCN, don’t hesitate to keep our therapists in the loop. Let them know about any changes in sleep, mood, or behavior—early communication helps us adjust support plans quickly.