Natural Ways to Improve Mental Health in Children

According to the Canadian Paediatric Society, 20% of Canadian children and youth have a mental health condition, such as anxiety, depression, ADHD, substance abuse, learning disabilities, or eating disorders. 

With mental health concerns rising among children in Canada, parents are searching for natural, supportive methods to better mental health. 

From maintaining a healthy diet to making nutritional adjustments and participating in outdoor activities, here are seven natural ways to improve mental health, resilience, and emotional well-being from a young age. 

7 Natural Ways to Improve Mental Health in Children

1: Maintain a Healthy Diet

Intake of foods with high nutritional value can create a solid foundation for improved mental health, as specific nutrients can support brain health and improve mood. These include:

Omega-3 Fatty Acids 

Found in eggs and fish like salmon, Omega-3s are essential for brain development and can help regulate mood. Several scientific-based studies prove children who get enough Omega-3s experience improved focus and reduced symptoms of anxiety.

Vitamin D and Minerals 

Certain vitamins and minerals are also essential for improving mental health. For example, Vitamin D, magnesium, and zinc are all linked to improving cognitive functions and managing stress. Consider giving your child Vitamin D supplements or foods like fortified dairy and leafy greens, especially during winter.

Protein, Fats, & Carbs

Too much of something is just as harmful as too little. Cooking meals that offer a mix of proteins, healthy fats, and complex carbs can give kids a steady stream of energy and nutrients. It is also best to avoid too much sugar, especially from processed foods. Low sugar intake can help stabilize mood and prevent sudden energy crashes in children.

2: Spend Time Outdoors

Those of us living in Halifax, Dartmouth, and surrounding areas are blessed with plenty of natural beauty. Spots like Point Pleasant Park or Peggy’s Cove can be ideal locations for children to spend time in nature, greatly benefiting their mental health.

Running around outdoors, playing sports, or partaking in physical activities releases endorphins that are scientifically proven to improve mood and reduce anxiety in children. It’s also a great way for kids to release energy naturally, which can help with hyperactivity and ADHD.

Unstructured play that allows children to use their imagination can also help relieve stress and develop creativity. Providing a combination of structured and unstructured play, especially outdoors, is an effective way for parents to give their children’s mental health a natural boost.

To keep movement engaging, see how play strengthens mental health with game based ideas kids love.

If your child perks up around wildlife, learning why birds and their songs lift mood can turn every walk into a mini therapy session.

3: Ensure Enough Sleep

Getting enough quality sleep is essential whether you are a child or an adult. It is a crucial part of mental well-being and children need regular, restful sleep for cognitive and emotional stability.

As a parent, enforcing consistent bedtime routines can make life easier for you and your children. Regular sleep routines set up your child’s internal body clock making it easier for them to fall asleep and wake up refreshed.

Reducing screen time, limiting sugar before bed, and creating a quiet, relaxing atmosphere can also help improve sleep quality. 

Children need at least 7-8 hours of sleep while teens may require 9-10 hours. A lack of sleep can lead to irritability, poor concentration, and trouble in school. As a parent, ensuring your child gets enough rest can be one of the most effective and simplest ways to improve their mental health.

4: Encourage Emotional and Social Development

Teaching children how to understand their emotions and connect with others is another effective natural way to improve mental resilience. Encouraging your kids to speak freely about their feelings can help them feel heard and understood, allowing them to better process their experiences, build trust, and strengthen bonds.

Encouraging healthy friendships can also act as a buffer against mental health struggles. Activities where your children can interact with others, like sports, clubs, or school events can go a long way in helping them develop social skills and emotional resilience.

If you have a child that you fear is being bullied you should talk to them openly about it. If they are hesitant to speak to you, consider family counselling or involving the school if needed.  Schools in Nova Scotia often have anti-bullying programs. Reaching out to teachers or counselors can stop your child from being bullied, significantly improving their mental health.

5: Teach Your Children Mindfulness and Relaxation Techniques

Just like us adults, children can also benefit from mindfulness exercises like deep breathing or short guided visualizations.

Simple breathing exercises or a few moments of “quiet time” each day can help children learn to manage stress and stay calm.

Relaxation techniques such as teaching children how to “belly breathe” or guiding them through imagining a calm place, like a beach or forest, can also help them when they’re feeling anxious or overstimulated.

For a handful of simple activities that fit right into daily routines, explore these ideas for a quick mental health boost.

6: Provide a Safe Supportive Environment

Family and community can play a huge role in fostering a child’s mental health. As a parent, listening to your child, creating a positive atmosphere, and setting aside time for family activities can help your child feel more secure.

Translating that sense of safety into adolescence is easier when you follow a practical mental wellness plan for teens.

Enrolling your child in school programs that offer mental health support can help them connect to the resources they need. Many Nova Scotian school-based programs focus on teaching emotional regulation and building peer relationships, which are important skills to learn for better mental health.

Providing your child access to community resources such as libraries, rec centers, and community organizations like the Boys and Girls Clubs of Nova Scotia can also be extremely beneficial for their social and emotional development.

7: Early Intervention and Professional Help

Sometimes, natural approaches aren’t enough. Recognizing when a child might need professional help is just as important.

Look out for identifying signs such as changes in behaviour, social withdrawal, or increased emotional sensitivity. These could signal that your child needs extra support.

Therapy options like cognitive behavioural therapy (CBT), family counselling, adolescent therapy, and communication counselling are all proven and effective ways to treat anxiety, ADHD, and more. 

When natural methods and therapy are combined, children often respond positively, showing improved emotional resilience and well-being in a relatively short span of time.

Therapy & Counselling Services in Dartmouth, NS

At Spectrum Therapeutic Solutions, we offer a wide range of therapeutic solutions for Nova Scotian families experiencing persistent conflict, going through a significant transition, or having family members, including children who feel unheard, misunderstood, or isolated.

To learn more, call (902) 932-2395 or click here to book an appointment. 

FAQs

Q1) What are the first steps to improving my child’s mental health naturally?

Start by creating a balanced diet, ensure they get enough sleep, and encourage outdoor activities. Also, be open to talking about your feelings and try incorporating simple mindfulness exercises into daily life.

Parents who want more context can read about understanding passive suicidal ideation, which explains subtle warning signs.

Q2) How can I incorporate more outdoor activities into my child’s routine?

Try setting up regular family outings to local parks, or even a quick walk around the neighbourhood. Organized activities, like sports or nature clubs, are another good option.

Q3) What are some signs that my child might need professional mental health support?

Watch for persistent sadness, trouble in school, social withdrawal, or major changes in behaviour. If you notice these signs, consulting a mental health professional can help provide the right guidance.