Kids need mental health days too, not just adults. The pressures from school, social circles, and extracurricular activities can pile up, making some downtime crucial for kids to recharge and feel balanced. Keep reading to learn about 10 activities from a mental health expert that can help reset your child’s emotional well-being.
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*“Even if I’m open to giving my child a mental health day, what should we do?”*
This is a common question many parents face when considering letting their child take a day off from school or daily tasks due to stress or overwhelm. The solution is simple and doesn’t require much preparation or money.
While your child might be inclined to watch screens all day to forget their worries, engaging in some of these activities will make their day more rewarding and give them the reset they need. Start the day by discussing your expectations, and let your child pick some activities they’d like to try. This approach sets the stage for renewed calm and confidence.
Here are effective activities for a kid’s mental health day, backed by research and evidence:
**Related read >> 100 Ways to Boost Mental Health**
One of the best things you can do for your child during a mental health day is to connect with them emotionally. This means giving them your full attention and truly listening to understand their feelings, not just to respond. When parents are sensitive and warm, kids build secure and trusting relationships, which boosts their confidence and emotional health. Studies also show that responsive parenting shields kids from toxic stress.
*Pro Tip*: Younger kids often connect through play and shared activities rather than conversation. Pay attention to how and when your child is most likely to open up.
Being active is fantastic for mental health. Moving the body helps process emotions, releases endorphins, and reduces the stress hormone cortisol. Aerobic exercise can be as effective as medication and therapy in managing depression and anxiety, and it’s something kids often enjoy naturally. According to the American Psychological Association, kids who exercise feel less depression and stress and have better self-esteem and life satisfaction.
*Pro Tip*: Ask your child if they’d like to choose an activity to get them moving or if they’d prefer you to decide. This lets them exercise some control or take a break if they’re overwhelmed.
Life can feel like running on a treadmill. Activities pile up, and suddenly, it’s hard to remember why we’re doing it all. For kids to gain perspective, they need quiet time for their brains to rest and grow. Silence allows for self-reflection and daydreaming, helping us tune out the inner noise and increase awareness.
*Pro Tip*: Allow some unstructured time for your child to explore freely.
Play is crucial for children’s development, stress relief, and emotional expression. According to Megan Gunner, Ph.D., from the University of Minnesota, play lets children feel in control because it’s driven by desire, not obligation. Fantasy play allows kids to create predictable worlds, which helps reduce stress.
*Pro Tip*: Embrace your inner child and join in on the fun! Let your child take the lead to meet their need for control and predictability.
**Related read >> 75 Calm Down Strategies for Kids (that Actually Work!)**
Journaling is a therapeutic activity that helps kids safely express their feelings, turning them into something they can reflect on and understand. Clinical Social Worker Yanique Chambers says journaling offers a judgment-free space for kids to explore their thoughts and even set goals or resolve conflicts.
*Pro Tip*: Use emotion flashcards to guide them in expressing their feelings and reasons.
Creating art is another way for kids to process emotions during a mental health day. Art allows for self-expression and emotional regulation in ways words sometimes can’t. Using various art materials, kids can express themselves in multidimensional ways.
*Pro Tip*: Set up a creative space for your child with different art supplies to choose from.
Music therapy is widely used in pediatric settings because it’s so effective in promoting relaxation. According to educator Nancy Kopman, music helps kids learn self-regulation, a key tool for managing stress.
*Pro Tip*: Explore calming playlists on Spotify or check out Nancy’s music collection for children.
A typical child’s diet often lacks essential nutrients. Introducing healthier, unprocessed foods during a mental health day can improve your child’s mood and future eating habits. Food choices can significantly impact mood and mental well-being, even for those with a genetic predisposition to mental health issues, says Jessica Donovan of Natural Superkids.
*Pro Tip*: Cook a healthy meal together for fun and bonding.
**Related Read >> 75 Ways to Show Love to Your Child and Boost Their Self-Esteem**
If you haven’t tried mindfulness with your child yet, a mental health day is a perfect start. Mindfulness helps kids become more aware of the present, shifting them from stress to calm. Studies show mindfulness boosts focus, self-control, and overall well-being while reducing stress and anxiety.
*Pro Tip*: Explore tools that promote mindfulness and focus.
A mental health day is also a time to reflect on what’s going well and what might need addressing in your child’s life. Without goal-setting and planning, it’s hard to make meaningful progress. Teaching kids to set goals fosters responsibility, confidence, and a lifelong skill, according to Big Life Journal.
*Pro Tip*: Use goal-setting resources to make the process easier.
Nature offers countless benefits for kids. Spending time outside on a mental health day can reduce stress hormones and improve mood and overall well-being. Bring indoor activities outside, like having lunch or reading a book in the open air.
Though we might think kids only experience joy and wonder, they face daily stressors like academic pressure or social challenges. Letting them take a break with these mental health day activities can help them relax, reflect, and reset.
**Explore More Articles in the Series:**
– Kids Need Mental Health Days: 9 Misconceptions That Need to Change Now
– 7 Signs Your Child Needs a Mental Health Day
**Other Parenting Articles You Might Like:**
– 75 Calm Down Strategies for Kids (That They’ll Actually Want to Try!)
– The Best Mindset for Parenting a Spirited, Emotionally Intense Child
– 10 Insights from Remarkable Parents, According to a Family Therapist
– Easy Ways to Bond with Your Child (Even When Time Is Tight)
– 10 Everyday Ways to Improve Your Child’s Mood and Behavior
*Note: This post was originally published on July 12, 2021, and has been updated.*
