Talking To Your Child

If you are worried your child is feeling down it can be hard to know how to help them open up and talk about it. Finding the right time when you both have the space to really talk and listen is important.

It can help if you are doing something else together at the same time – drives in the car or cooking together can make it easier to talk about hard things.

You could start the conversation by trying some of the phrases below;

• It sounds like you are feeling sad/angry/worried. Tell me more…
• You seem sad/upset. Let’s talk about it…
• It is normal to feel sad sometimes. It often helps to talk about it..

Don’t feel you have to have all the answers for your child. Being listened to and knowing how they feel is important to you will help.

Meditation

Meditation is one way of being more aware of the present moment, including your thoughts and feelings, your body and the world around you. Over time, it can help to improve low mood.

Paper Chain Activity

This paper chain activity can really help your child to see who is there for them. Ask your child to place themselves in the middle of the paper chain and draw those who are important to them on either side.

Remind your child that they can always talk to their important people if they are ever upset or need help. 'I'll speak to daddy because kicking a ball helps me forget I am sad'. 

The paper chain can be as big or as small as your child would like it to be. It can include family, friends, teachers or anyone who your child thinks is important to them. Your child will be able to use the Paper Chain People to remind them who to talk to if needed and is a visual reminder of the support around them. 

Making Paper Chain People

Set aside some time to be together for this activity.

You will need:

• Paper
• Scissors
• Colouring pencils or pens

1.  Print / draw your template.
2.  Begin to fold your chain backwards and forwards.
3.  Cut around your people being careful not to cut between their linked hands.
4.  Ask your child to draw themselves in the middle of the paper chain. Ask your child who is important to them. Your child can draw these people onto his/her chain.
5.  Remind your child that they can talk to these important people if they are feeling low or sad.

Self-Care Ideas

When feeling low it is important to look after ourselves and this can be done by incorporating time in your day for self-care. These do not need to be complicated activities, just do something that you enjoy or makes you feel good. This could be;

• Listening to music.                   
• Do some arts and crafts.
• Taking a bath.    
• Turn your phone off for an hour.
• Pamper yourself.
• Meditate.
• Look at funny memes.          
• Take a walk.
• Cuddle your pets.                     
• Call a friend.
• Read a book.                           

Most importantly be kind to yourself.

Activities that work will be different for each child. Talk about this with your child and tailor it to what they enjoy. Why not make a poster as a reminder for them to do these activities.

Stay connected

• Message a friend.                          
• Talk to a family member.
• Talk to Samaritans.                           
• Talk to Childline.

Shelf Help Books

Books about mental health for 13 to 18 year olds, with advice and information about issues like anxiety, stress and OCD, bullying and exams.

All Shelf Help books can be reserved for free from any Norfolk library, or online. The books are available to borrow for up to six weeks.

Health Uncovered Podcast

Health Uncovered is a series of podcasts that aims to get young people in-tune with their health and wellbeing. The series is hosted by BBC Radio One presenter Cel Spellman and features young people and health professionals from our Norfolk Healthy Child Service.

Life isn't always easy - and young people across the country have been helping us explore the issues that they’re facing today. From online bullying to sexual health, body image to mental health. They've been asking the questions you want to hear answered, joined by the health professionals that help young people, like school nurses and mental health specialists, to provide solutions, support and understanding.