Hello Everyone,

Last weekend my son had a really bad day. He was feeling overwhelmed, moody and little problems that were coming up were feeling like gigantic problems. That evening he would have probably told you his day was top 10 worst day all-time.  Thankfully, the next day he was feeling much better, though a little guilty for a few choices he made that day. When he was feeling calm we talked about how the previous day had gone and why he was feeling so overwhelmed. Though some things happened that contributed to his bad day, we decided together that the day was really set up the days before when he had had a sleepover. In short, a dinner of pizza, chips and pop followed by only about 8 hours of sleep and lots of screen time was followed by a day of recovery where he didn’t really feel up to doing any outside activities. He was exhausted, nutrition was not at its best, and he hadn’t really had any exercise in 2 days.

It got me thinking about what are sometimes called the five pillars of mental health.

  1. Sleep
  2. Nutrition
  3. Mindfulness
  4. Exercise
  5. Communication                                                                                                                                                                       
 I see these in action (or inaction) all the time at school. When a child, who typically has few difficulties in this area, is having a difficult time regulating I will often ask them about the 5 pillars. Usually, I find that one or more pillar has been effected recently (I didn't eat breakfast, I was up late last night etc.).  When we do not get enough sleep, food or exercise and are not being mindful or communicate and socialize with others it can be difficult to regulate our emotions. 

1. Sleep: Routine is key to establishing a healthy, effective sleep cycle. Remember how annoyed you were with having a bed time as a child? There was a reason your parents insisted.  Falling asleep and waking up are part of your sleep cycle. Everyone has had a bad nights sleep and then had to work or go to school the next day. Hard wasn't it?   For more info on sleep routines, you can read my previous blog post here 

Tip: Be consistent with your sleep routines, even on the weekends. It can be difficult establishing healthy sleep cycles if you vary your sleep and wake up times through the week.

 2. Nutrition:  You might be familiar with the phenomenon "hangry" when we get cranky when we are overly hungry. Diet effects our ability to regulate. Moreover, as much as you like your favourite chips, chocolates or candies, try not to eat too much of them and opt for healthier choices … your body and mind will thank you. Try to eat more whole foods and ones that pack a nutritional punch, and try to get a variety of different foods to ensure you get a variety of nutrients. It is all about balance. Treats are fine in moderation and when you have a diet that consists of a variety of foods.

  Tip: Canada’s new food guide is a good starting point (check it out HERE)


 3. Mindfulness: Mindfulness and meditation can have a significant positive impact on the health of your brain, body, and mental health. Practicing mindfulness and meditation helps you feel more in control of your emotions and allows you to calmly respond to them as opposed to react to them.  Being aware of our emotional, and physical state, in the moment, is critical to our ability to regulate our emotions. This is a great activity to do with your children. 

 Tip: Use apps like Calm or Mindshift to help you with mindfulness practices


 4. Exercise: Ever go for a walk during your work day? How did it effect your productivity and mood afterward? Exercise is critical to our overall mental health.  Just take a look at how happy kids are while running around outside, playing with their friends, running, jumping, climbing on things. Consistency is key here as well; try to be active for about 30 minutes each day. Whether it’s going for a brisk walk, jog, a virtual fitness class, or yoga, if you’re getting your heart rate up, you’re on the right track. 

 Tip: There are a million exercise apps and programs out there. However, regular habits are key. Personally, I avoid the 10 week programs, that don't continue after the 10 weeks are complete, in favor of regular social exercise habits. A walk/run with a friend or partner can not only fill our exercise needs, it can fill our communication/social needs too! 


5. Communication: Being social is a large part of what makes us human. We all have our moments when we need and want alone time. However, it is not healthy to be cut off from others. For children, they need our help and encouragement to connect socially and it is a critical need for children to practice and develop their play and social skills. Digital or in-person social moments are helpful for our overall mental health.  There are so many tools you can use to easily jump on a video chat with your friends and family. 

 Tip: Choose an app like Zoom, WhatsApp, Google Meet or House Party … there are too many to list, just choose one and go with it and connect with your friends and family. Have a digital or in-person dinner party or help your child set up a playdate and have them bring their adult along and you can fill your social need while your child does the same. 


Have a great week!