Teaching our children to make mental health a priority.
The Olympic Games always shine a bright light on feats of athletic achievement and sportsmanship. We also learn about the athletes as individuals through nightly broadcasts as filled with stories of athletes overcoming adversity as they are with competitions themselves.
The 2020 Summer Olympics that took place in 2021 were expected to feature gymnast Simone Biles. She was the athlete everyone was talking about as the games drew near. That didn’t change. She was still the athlete everyone was talking about once the Olympics got underway. It was only the contents of the conversation that changed.
Instead of unbelievable vaults, incredible floor routines, and graceful tricks on the balance beam, the conversation became about one thing - the mental health of Simone Biles. By choosing to focus on her own mental health despite the spotlight of the world shining on her so brightly, Simone brought mental health to the biggest stage in the world.
For that, I thank her. We should all thank her.
I hope our young people watched and listened. I hope they understood there are times when our minds and our bodies tell us we need to slow down. We need to rest, We need to take care of ourselves.
I want to talk today about ways we can help our children and teens focus on their mental health as part of their overall health and wellness. It is important they understand what they can do to help them manage the stresses of everyday life as well as any mental health issues with which they may struggle.
This is especially important now, as our children and teens continue to deal with the uncertainties, challenges, and worries brought on by the continuing pandemic. Our kids are stressed. They’re anxious. Their mental health requires their attention - and our attention, too.
Teach children to eat their stress away.
When people talk about stress eating, they usually mean eating all the wrong things in response to a stressful situation. Traditionally, stress eating involves fried, fatty, or sugar-laden foods, often eaten to excess. These “treats” may offer temporary comfort, but make you feel worse in the long run. Poor nutrition causes you to feel less energetic and more lethargic. It even impedes your ability to concentrate and focus. The result? Feeling even more stress.
Stress eating isn’t just for adults. Children and teens are also prone to reaching for an unhealthy snack or sweet when they feel stressed out or anxious. It’s up to us to teach them there is a better way - a healthy way to “stress eat,”
Teach your children to combat stress and anxiety with a well-balanced diet that includes each of the food groups. Help them make whole grains, leafy vegetables, and lean proteins the basic staples of their diets to ensure their bodies get the nutrients they need to support physical and mental health.
Some foods are particularly effective when it comes to combating stress. Making these foods a regular part of your children’s diets will help calm and heal their minds, providing a more permanent solution rather than a temporary fix.
Top stress-busting foods include:
Avocados
Blueberries
Chamomile tea
Chocolate (dark chocolate and in moderation)
Beef (organic, grass-fed)
Oatmeal
Walnuts
Pistachios
Green leafy vegetables
Fermented foods
Teach your children the importance of planning meals. It is key to staying physically healthy as well as mentally strong and able to manage stress. Help them learn which foods to avoid and which to reach for when they feel worried or anxious. Healthy, intentional food choices can help children and teens get control over their emotions and fears.
Practice pranayama to relieve stress.
When we feel stressed or overwhelmed, it can seem like nothing will bring relief. This is true for adults as well as children and teens. It’s important we all remember there is a tool we have available to us anytime and anywhere.
Our breath.
Practicing breathing techniques can have significant effects on our stress levels in the moment and help us develop greater resilience when faced with future stressful events.
Pranayama is a form of meditation which involves controlling your breath. It can be used to enhance other practices, including yoga. These three pranayama are particularly effective for stress relief.
1. Slow Exhalations
One of the best yoga breathing exercises for beginners, breathing with a slow exhalation is a simple way to reduce stress. Rather than being concerned about the exact length of your exhale, simply focus on extending the exhale so it is longer than the inhale.
2.Alternate Nostril Breathing (Nadi Shodhana)
Keeping your left nostril sealed, inhale through your right nostril. Then release the left nostril, seal the right, and exhale through the left nostril. Repeat for approximately five minutes to experience the stress relieving benefits.
3. Bumble Bee Breath (Brahmari)
An easy pranayama to practice, simply keep your lips lightly sealed as you inhale through your nose. Then make a humming sound (like the buzzing of a bee) as you exhale for as long as you can until you need to inhale again.
Yoga benefits adolescent mental health.
Adolescence is a time of near constant change. Physical changes and emotional changes come at our children rapidly and sometimes unexpectedly. We live in an ever-changing world that continues to throw more and more at our children and teens. It is more important than ever to help them learn how to care for their physical and mental health.
Whether a child or teen is dealing with a mental health issue or not, making yoga a regular part of their routine will produce positive results including:
Reduced anxiety
Improved sleep
Reduced anger and aggression
Improved mood
One of my daughters struggles with significant anxiety. The breathwork and focus on the present that yoga brings has been so helpful to her. These skills will benefit all children and teens, giving them additional tools to manage the stresses of their everyday lives - big and small.
Have you tried one of Razz Yoga’s outdoor classes for children, teens, and families? Click here for our schedule and plan a time for your older child or teen to practice with us outside!
Challenging you to get “back to the mat.”
As parents, caregivers, or other important adults in the lives of children and teens, it’s crucial we serve as health and wellness role models. You lead by example when you take the time to nurture and support your own mental health. If you’ve neglected your own practice over the summer, we’re challenging you to get back to the mat!
I encourage you to try a Hatha Yoga class with our wonderful instructor Beth Snow Mac. Beth’s yoga practice began in the early 2000s. It came out of a desire to complement her energetic running and spinning habits. Eventually, yoga became Beth’s primary focus, and it transformed her life.
Beth is trained in many styles of yoga including Radiant Child Yoga, Hatha Raja Yoga, Dharma Yoga, and Yoga Nidra. She loves leading her students through a classical yoga experience. Beth’s classes are challenging yet accessible and nurturing for students of all levels.
Try Beth’s Hatha Yoga class - Mixed Level Yoga - held weekly at Razz Yoga’s online studio. This class is for anyone and everyone. It is a complete yoga practice that will help you feel more like yourself. Breathing, stretching, relaxation, and meditation practices are taught in an accessible and supportive manner, helping you connect with your inner peace and wisdom.
I want to introduce you to an organization dedicated to supporting mental health through yoga. We recognize the tremendous debt we owe to those who have served our country and are proud to support VETOGA NATION where veterans help veterans. Click here to learn more and to take part in their 14-day Mental Health and Well-Being Yoga Challenge!
Now is the time to focus on mental health and wellness.
Caring for all facets of your health is not something you can put off. At Razz Yoga, we are dedicated to helping everyone reach optimal physical and mental health. We offer a broad range of classes to ensure there is something just right for every age and ability level.
Check our website for the online and outdoor class schedules as well as our on-demand library filled with classes to meet all of your yoga needs. Not a member? Sign up for a free trial week and try some of our classes. We have something perfect for everyone!