– 9 At Home Steps

There are a few things that you can do at home to treat depression in your children. Here are 9 steps that you can take:

1. Talk to your child about what they are feeling.

It is important to validate their feelings and let them know that it is okay to feel sad or down sometimes. However, if they are feeling this way more often than not, it might be something more serious. A child that is constantly down or sad may not have the ability to shake it off on their own. By having them talk about their feelings, they can receive ideas from you on how to cope with these emotions.

2. Encourage them to express their feelings.

You can treat depression in children at home through writing, drawing, or talking to a trusted adult. This can help them to process their thoughts and start to feel better. Expression of emotions is a key part of helping to heal from depression. Emotions are like water, and the body is the cup. If the cup is full of water it will become heavy, just like the cup the body will feel heavy as well. The bodies way of emptying its own cup is to express itself.

3. Help them to develop a positive routine.

A regular routine can help to ground a child that is feeling depressed. It can give them a sense of predictability and stability during a time when they may be feeling out of control. Try to establish a daily routine that includes healthy activities such as regular meals, exercise, and plenty of sleep. Routines can also set an internal clock that lets the body know when it is time to wind down and relax for the night, which promotes healthy sleep habits. A lack of sleep is linked to depression.

4. Help them to get regular exercise and fresh air.

Physical activity can help to boost mood and energy levels. Fresh air can be relieving to the mind and body, offering a renewed sense of quality of life. Exercise has been constantly linked to increased wellness, positive hormone markers and improved mental health.

5. Make sure they are getting enough sleep.

A lack of sleep can often cause fatigue and depression problems. As well a lack of sleep can cause problems with sleep habits, it’s a never-ending cycle that needs to be tended to. In order to help your child get enough sleep, make sure their sleeping environment is dark, quiet, and cool. Also, establish a regular bedtime and limit screen time before bed. The activites that your child does 30 minutes before bed time can make a huge difference between them feeling rested in the morning or having a terrible day.

6. Ensure they are eating a healthy diet.

Eating nutritious foods can help to improve mood and energy levels. A healthy diet for children should include plenty of fruits, vegetables, whole grains, and lean proteins. Avoid sugary and processed foods as much as possible as these can worsen depression symptoms. Even different types of food coloring that are often found in foods has been linked to exaggerating adhd symptoms and other mental health issues.

7. Limit their exposure to screens.

Too much screen time can lead to feelings of loneliness, social isolation, and anxiety. It is important to limit screen time so that your child can engage in other activities that will help them to feel better. Try to limit screen time to an hour or less per day.

8. Help them to find ways to relax.

Relaxation techniques can help to ease depression symptoms. Some relaxation methods that may be helpful include deep breathing, progressive muscle relaxation, and meditation. Guided imagery is another relaxation technique that can be helpful for children. This involves picturing oneself in a peaceful and calming environment.

9. Seek professional help if needed.

If your child is still struggling despite your best efforts, it may be time to seek out professional help from a therapist or counselor. A therapist can help your child to understand and manage their depression. If you think your child may be suicidal, it is important to seek professional help immediately.

-If you are unsure of how to help your depressed child or if you think their symptoms are getting worse, it is important to seek professional help. Depression is a serious condition that should not be taken lightly. With proper treatment, most children with depression can get better.