Managing Depression: Tips for Healthy Minds and Happy Kids
Depression is becoming more common among youth. Recent statistics show that major depressive episodes have doubled for young women and increased significantly for young men over the past decade. The COVID-19 pandemic has also played a role in this increase, making mental health support more critical than ever.
Why is it important to take depression seriously in our teens?
It’s tempting to brush it off as a “phase,” but depression at this age isn’t something to be taken lightly. Research shows that early-onset depression can impact an individual throughout their lifetime. In fact, a study by Copeland et al. followed participants from childhood into adulthood and concluded that individuals who experienced depression in childhood or adolescence were 2 times at more risk of depression in adulthood.
Whether your child has already received a diagnosis, you've noticed persistent symptoms, or they've confided in you about their feelings, it's crucial to remember that there is hope. Depression is challenging, but it's not invincible. With the right support, understanding, and treatment, your child can learn to manage their symptoms and thrive.
Ensuring our children are happy and mentally healthy is a top priority for every parent. Here’s a practical guide to help you support your child’s mental well-being.
Nutritious Foods for a Healthy Mind
Ensuring your child gets the right nutrients can significantly impact their mental health and overall well-being.
Consider the following nutrients:
1) Omega-3 Fatty Acids
Omega-3s are crucial for brain development and function. They help build cell membranes in the brain, facilitating communication between brain cells. Studies suggest that Omega-3s can help reduce symptoms of depression and anxiety.
- Try adding flaxseeds, chia seeds, and walnuts to their snacks or meals.
2) B Vitamins
B vitamins play a key role in converting food into energy, which is vital for maintaining energy levels throughout the day. They support the production of neurotransmitters, which are chemicals that transmit signals in the brain. Proper neurotransmitter function is essential for mood regulation.
- Whole grains and leafy greens are great sources of the B vitamins.
3) Vitamin D
Vitamin D is known as the "sunshine vitamin" because our bodies produce it in response to sunlight. It’s been linked to mood regulation and overall mental health. It also supports the immune system, which can indirectly affect mental well-being by reducing the risk of illnesses that can cause stress and anxiety.
- Try getting outside for sunlight (with sun protection) and consider fortified foods (such as plant-based milk or cereal) or supplements if you live in an area with limited sun exposure, especially during the winter months.
4) Magnesium and Zinc
Magnesium helps regulate neurotransmitters that send messages throughout the brain and nervous system. It’s known to promote relaxation and reduce stress. It also plays a crucial role in supporting deep, restorative sleep, which is essential for mental health.
- Consider including nuts, seeds, whole grains, and green leafy vegetables into your mealtimes.
Zinc is essential for brain development and cognitive function. It helps regulate communication between neurons and is involved in the production of neurotransmitters that affect mood and behavior.
- Legumes (chickpeas, lentils, and beans), seeds (like pumpkin and sesame), and nuts are great sources of zinc and are easy to incorporate into meals!
Pro-tip: Avoid Processed Foods!
Limit fast food and sugary snacks. Encourage home-cooked meals using whole, unprocessed ingredients. Studies show a link between high consumption of these foods and an increased risk of depression.
Learn about reducing your dependence on ultraprocessed foods here!
Staying Active for your Child’s Mental Health
Studies by Singh et al., Knapen et al., and Dishman et al. highlight that consistent physical activity boosts mood, reduces depressive symptoms, increases self-esteem, and enhances cognitive function by positively affecting the brain's response to stress.
Encouraging your child to stay active can make a big difference in their mental health.
For children, the Centers for Disease Control and Prevention (CDC) and the CPS recommends at least 60 minutes of moderate-to-vigorous physical activity daily, including strength exercises three times a week. This activity supports healthy growth and improves your child’s mental well-being.
Wondering how to measure exercise intensity? Use the talk test!
Integrating more movement into your child’s daily routine can be simple and fun: choose biking over driving, encourage outdoor play, and make physical activity a regular part of their day.
Yoga, in particular, has shown significant benefits in reducing anxiety, depression, and low mood in children through physical postures, breathing exercises, meditation, and relaxation techniques.
Ensuring Restful Sleep
Sleep and Depression have a bidirectional relationship. This means that inadequate sleep can contribute to the development of depression, and having sleep troubles (such as insomnia) can be a result of depression.
- Studies show that roughly 40% of individuals diagnosed with insomnia also suffer from clinical depression, while as many as 80% of those with depression experience episodes of insomnia.
In fact, sleep problems can impact serotonin neurotransmitter function, potentially leading to depression. Additionally, disruptions in sleep can affect the body’s stress response and disturb circadian rhythms, which increases your child’s vulnerability to depression.
Discover how to create the ideal sleep environment for your child by exploring our comprehensive blog post on sleep!
Managing Screen-Time
Managing screen time is crucial for your child's mental health. Keep recreational screen time to under two hours a day and establish tech-free times, especially during meals and before bedtime, to encourage more interactive and physical activities.
Studies show that problematic social media use (PSMU) is linked to an increase in depressive symptoms. A study involving 1,749 young adults found significant positive associations between PSMU and depressive symptoms. Results concluded that high frequency of social media use was significantly associated with increased odds of depressive symptoms. Specifically, problematic social media use was linked to an 11% increase in the odds of depressive symptoms. Limiting screen time can help mitigate these risks and promote better mental health for your child.
Building Strong Social Connections through Family Time
According to the National Longitudinal Study of Adolescent Health, adolescents who feel connected to their home or school are happier and 66% more likely to have better mental health in adulthood compared to less connected peers. This strong connection is associated with a significantly lower risk of developing depression later in life.
Try to regularly engage in positive interactions with your child. Family meals, game nights, or weekend outings can strengthen your bond and make your child feel more comfortable and willing to open up about their feelings and experiences.
Enhancing Stress Resilience
Mindfulness and Coping Strategies
Try to teach your child simple mindfulness techniques like deep breathing or meditation. Help them develop problem-solving and stress management skills through fun activities and discussions.
Therapeutic Support
Professional support can be pivotal for better outcomes. Consider professional help such as cognitive-behavioural therapy (CBT) for managing stress and depressive symptoms. A comprehensive meta-analysis by Hofmann et al. (2012) found that CBT was highly effective for treating various mental health conditions, including stress and depression. Educate your child and family about healthy coping mechanisms.
To Note
As parents, words and actions have a profound impact on your child’s mental health. A study by Pineda et al. (2007) found that parental criticism and emotional over-involvement were linked to higher relapse rates in adolescents with depression.
Similarly, a meta-analysis by McLeod et al. (2007) revealed that parental rejection and excessive control were significantly associated with childhood depression.
Strive to use supportive language and express love and understanding to foster a nurturing environment for your child's healing and growth.
Takeaway
By incorporating these practical strategies into your daily routine, you can support your child's mental health and well-being, making a positive impact on their life. Remember, change takes time. Be patient with yourself and your child, and positive results will follow.