Even kids sometimes need a break for their mental well-being. The pressures they face from school, social situations, and extracurriculars can pile up, becoming too much without some downtime for recharging. Keep reading to explore 10 mental health activities recommended by a professional that can help your child find balance and emotional stability.
If you’re okay with your child taking a mental health day, you might wonder what activities to do. Many parents face this dilemma when their child feels stressed or overwhelmed. Fortunately, the answer is simple and doesn’t require special preparation or spending money.
Your child might want to spend the entire day in front of a screen, but trying some of these mental health activities will make their day more beneficial, giving them a better emotional reset. Starting the day with a talk about expectations and letting your child pick some activities from the list can help them embrace the idea and regain a sense of calm and confidence.
Here are some of the most effective activities that promote well-being, backed by extensive research and evidence.
Related read: 100 Ways to Boost Mental Health
The best way to support your child during a mental health day is to connect with them emotionally. This means giving them your full attention and genuinely listening to understand their feelings—not just to reply. Kids who receive warm and sensitive responses from their parents often build secure, trusting relationships that boost confidence and emotional health. Such parenting also shields them from harmful stress.
Pro Tip: Younger children might connect better through play than conversation, so watch for cues on when and how they open up.
Physical exercise is fantastic for mental health. It helps process emotions by releasing endorphins and reducing the stress hormone cortisol. Aerobic activities, in particular, have shown to be as effective as medication and therapy for depression and anxiety, which might naturally appeal to your child.
According to the American Psychological Association, young people who exercise regularly report less depression, stress, and psychological distress, plus improved self-image, life satisfaction, and overall well-being.
Pro Tip: Invite your child to choose an activity to “move our bodies” or let them decide whether they want you to pick one. Offering some control can be helpful, unless they’re feeling overwhelmed.
Life can sometimes feel like running on a treadmill, moving from one task to another without a clear purpose. For your child to gain perspective, their brain needs quiet time to reflect. During quiet moments, our brains engage in regeneration and growth.
The Cleveland Clinic notes that silence allows for self-reflection and daydreaming, activates various brain areas, diminishes inner noise, increases awareness of priorities, and fosters mindfulness.
Pro Tip: Simply provide an open, unscheduled block of time for your child to navigate. It’s easy!
Play is crucial for a child’s cognitive and social skill development. It also helps them deal with stress and express difficult emotions. According to Megan Gunner, Ph.D., from the University of Minnesota, play offers children control and predictability—important aspects of stress reduction.
Pro Tip: Embrace your playful side and engage with your child in their chosen activities. Allow them to lead, fulfilling their need for control and predictability.
Related read: 75 Calm Down Strategies for Kids (that Actually Work!)
Journaling is a valuable mental health activity, providing a safe way for children to express their emotions. It helps them articulate their feelings in writing, which can be a productive outlet. Yanique Chambers, a Clinical Social Worker, explains that journaling offers a judgment-free space for kids to explore and find their voices, set goals, and solve internal conflicts.
Pro Tip: Use engaging emotion flashcards to prompt your child to write about their feelings.
Creating art is another way for children to express and manage their emotions. Art allows kids to channel their feelings and practice emotional regulation and mindfulness. Through art, they can comfortably express themselves in ways words may not permit.
Pro Tip: Set up a welcoming space with different art supplies to encourage creativity.
Music therapy is widely used in pediatric settings for its calming effects. According to early childhood educator Nancy Kopman, music supports children’s ability to self-regulate and cope with stress. While music can energize kids, it’s equally adept at slowing their breathing, thoughts, and body movements.
Pro Tip: Explore playlists on Spotify for relaxation or check out Nancy’s collection of children’s music.
Typical diets today often include too many processed foods. On a mental health day, introducing more nutritious and unprocessed foods can boost your child’s mood and establish better future eating habits. According to Jessica Donovan, founder of Natural Superkids, food is a controllable factor that significantly impacts mental health and behavior.
Pro Tip: Cook a healthy meal together to enhance your child’s mood and strengthen your bond.
If you haven’t introduced mindfulness activities to your child yet, a mental health day is a perfect opportunity. Mindfulness, including meditation, helps children focus on the present, shifting them from stress responses to a calm state. Studies show mindfulness can increase attention, self-control, and academic performance while reducing stress and anxiety.
Pro Tip: Explore effective tools to help kids practice mindfulness, fostering calmness and focus.
Mental health days provide a chance to step back and assess what’s working well and what needs improvement. Without planned reflection and goal-setting, long-term progress in challenging areas may not happen. Learning to set goals teaches kids responsibility, fosters a positive mindset, and establishes a lifelong habit.
Pro Tip: Use goal-setting resources tailored for kids to simplify the process.
Spending time in nature has long been noted for its mental health benefits. During a mental health day, outdoor activities can lower stress levels, blood pressure, anxiety, and depression. Nature has a calming effect, reducing stress hormones and promoting emotional well-being.
Pro Tip: Take indoor activities outside. Enjoy meals, read books, or play games in the fresh air.
Children’s lives aren’t just filled with wonder and joy. They grapple with academic pressures, sports challenges, and social conflicts, which can sometimes become overwhelming. By allowing your child to take a break and engage in these activities, you provide them with the relaxation, reflection, and reset they need.
Check out other articles in the series:
– Kids Need Mental Health Days: 9 Misconceptions That Need to Change
– 7 Signs Your Child Needs a Mental Health Day
Other related reads:
– 75 Proven Calm Down Strategies for Kids
– Parenting a Spirited, Emotionally Intense Child
– 10 Insights from a Family Therapist for Remarkable Parenting
– Simple Ways to Strengthen Your Bond with Your Child
– Daily Tips for Improving Your Child’s Mood and Behavior
Originally published on July 12, 2021, and updated for accuracy.
