Your ultimate mental health toolkit – from how to talk to kids to the subtle signs you must never ignore
WHEN it comes to health, our mind and body are intrinsically linked.
So if you have set yourself goals to get fitter, eat healthier and feel better in 2024, it isn’t just your waistline that requires attention.
Good mental health is a cornerstone of a long and healthy life — but our new survey reveals many are suffering.
As part of our Health Kick series, we asked around 900 readers about their greatest health concerns.
Our survey showed one in three people face issues including depression and anxiety, rising to one in two for those under 55.
Meanwhile, some 29 per cent of readers feel stressed every day, rising to 48 per cent for parents.
While it represents a similar picture to last year, our 2024 survey reveals parents are more worried about their children’s mental health — 60 per cent compared to 51 per cent in 2023.
Reflecting on the results, GP Dr Rachel Ward, from the Woodlands Medical Centre in Didcot, Oxon, tells Sun Health: “Children have had so much to deal with in recent years.
“Since Covid, we have certainly seen an increase in mental health issues in children.”
Pandemic aside, mounting pressures due to the cost-of-living crisis weigh heavy on readers.
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Some 34 per cent (versus 31 per cent last year) said financial worries are affecting their mental health, increasing to 50 per cent in those under 45 years old.
“I see many people, particularly in younger groups, under huge stress and strain due to factors such as the cost of living,” Dr Ward says.
Some 22 per cent of those in the survey said stress and money worries affect both work and family life.
It’s something chartered psychologist Dr Louise Goddard-Crawley (drlouisegc.co.uk) is familiar with.
She says: “At the moment, we know there are huge financial burdens on people — many having to choose between heating and eating.”
It is fuelling a rise in economic depression, involving “prolonged feelings of sadness or hopelessness related to financial struggles”.
Dr Goddard-Crawley warns we could be on the brink of a mental health pandemic in both adults and children.
“There are so many worries around, but recognising the symptoms of poor mental health is one of the most important things anyone can do for themselves and their children,” she says.
Financial struggles
While younger kids are “often highly attuned to their parents’ emotions”, teenagers are more aware of the root causes.
Dr Goddard-Crawley adds: “They may experience a heightened awareness of family financial struggles.
“Secondary school-aged children might seek escapism or coping mechanisms that are less healthy, such as increased screen time, social withdrawal or engagement in risky behaviours.
"In a similar way to primary-aged children, however, the stress within the household can affect an adolescent’s ability to concentrate and stay motivated, potentially impacting their academic performance.”
Dr Goddard-Crawley says younger children may be more responsive to positive change in their homes, but adds: “The impact of stress and anxiety on their emotional wellbeing is significant.
“It’s important to recognise and address any issues that may arise, as young children are forming the foundation of their emotional and mental health.”
To help you face daily pressures, here, Dr Goddard-Crawley has compiled a series of toolkits to guide you and your family, plus places to seek help if you need it.
Toolkit for grownups
SELF-CARE
PRIORITISE self-care by scheduling regular breaks for reflection and relaxation, whether that’s reading a book or a magazine or reconnecting with friends.
HEALTHY HABITS
AS much as you can, focus on healthy habits such as adequate sleep, balanced nutrition and regular exercise rather than spending too much time alone, eating junk food and scrolling on your phone late into the night.
But set realistic goals, too, and don’t expect too much.
If you haven’t had the motivation to make dinner, nuggets and waffles aren’t the end of the world.
OPEN UP
TRY to have open and honest communication with family, sharing emotions with your partner and children in an age- appropriate way they can understand.
Normalise emotions by underlining that everyone goes through various feelings, emphasising that sadness, like happiness or anger, is temporary.
BUDGET
TO tackle financial worries, develop and stick to a realistic budget to manage finances effectively and don’t ignore problems.
Try MoneyHelper’s budget planner tool.
Regularly adjusting your budget will help you feel more in control.
LEAN ON PALS
MAKE sure you keep your support system strong.
Maintain connections with your loved ones, make an effort to see friends regularly and stay in touch with your family.
Why not call instead of WhatsApping?
Toolkit for young kids
ROUTINE
ESTABLISH a daily routine to provide a sense of stability.
Emphasise the importance of a balanced lifestyle, including sufficient sleep, nutritious meals and regular exercise, using simple language and relatable examples.
For example: “Think of your body like a superhero. Just like superheroes need good food to stay strong and lots of sleep to recharge, our bodies need the same.”
BE TRANSPARENT
HAVE transparency around your children.
Clearly communicate any changes that occur in daily life that could affect them and help them see the positive side of the adjustments.
For example, if you were to get rid of the car, explain that walking and taking the bus is a fun way to travel and will free you up to spend more time together.
SAFE SPACE
CREATE a safe environment where children feel comfortable expressing their feelings.
You could encourage emotional expression through activities like drawing.
FAMILY TIME
MAKE sure they are having lots of positive family interactions, whether that’s a walk in the park or playing a board game together.
If children resist, offer choices, tailor activities to their interests and introduce changes gradually.
Toolkit for teenagers
DE-STRESS
INTRODUCE mindfulness and relaxation techniques to help manage stress.
Try doing a class together. It promotes a healthy activity and also fosters a sense of shared experience and support.
For example, there are plenty of free yoga lessons on YouTube.
INDEPENDENCE
PROMOTE independence by teaching problem-solving and decision-making skills.
For example, asking for their opinion on certain matters they wouldn’t usually have given their input on as a child.
TIME MANAGEMENT
TEACH time-management skills for balancing academic and personal life.
For instance, create a simple schedule together, allocating time for homework, activities and relaxation.
To avoid coming across as strict, involve them in the process.
BE REALISTIC
HELP them set realistic expectations of themselves.
For example, tell them that it’s OK if they don’t get perfect grades as long as they have tried their best.
COMMUNICATION
ENCOURAGE your teens to communicate well with friends by teaching them to express feelings, set boundaries, listen with empathy and find solutions together.
Reinforce the message that seeking help is OK, and celebrate differences in peers.
Where to seek help
MOST people feel low from time to time, but sometimes professional input is needed.
Dr Goddard-Crawley tells Sun Health: “If symptoms persist and significantly impact daily functioning, and if the emotional toll becomes overwhelming despite self-help, it’s worth seeking professional help.”
But, our survey revealed 17 per cent of readers are unsure where to get that help, while 23 per cent of parents don’t know where to seek help for their children and 13 per cent are unsure.
Dr Ward says: “My main advice for parents is that most of the time, children facing milder issues can respond very well from some simple support from school, counsellors in school or young people’s mental health workers based in GP practice.
“Get your child early help where possible.”
The following can help:
- NHS Better Health Every Mind Matters website (nhs.uk/every-mind-matters) features free resources, including video guides on how to reframe unhelpful thoughts and anxiety-easing emails sent to your inbox.
- Speak to your GP if symptoms persist. They will be able to refer you to local mental health services.
- If you struggle to get a GP appointment, you can self-refer to NHS talking therapies via the NHS website.
- Hubofhope.co.uk, run by charity Chasing The Stigma, is the leading database for mental health support. Enter your postcode and select your concern to view the most appropriate local services.
- The NHS website offers a postcode search for 24/7 hotlines in England. In Scotland and Wales contact NHS 111.
- Call the Samaritans helpline on 116 123 or SANEline on 0300 304 7000.
- StepChange, MoneyHelper and National Debtline offer professional advice on managing and planning for economic challenges.
- Citizens Advice and the Government’s Help for Households website offer help on lowering bills and financial support.
- The charity YoungMinds offers a Helpfinder online tool to guide parents and inform them about NHS mental health service for children and young people (CAMHS). Its free helpline is 0808 802 5544.
How to get kids to open up about mental health
OUR survey found 14 per cent of parents want to talk about mental health in their home more.
But where do you start? Dr Goddard-Crawley suggests:
CHOOSE THE RIGHT TIME: Avoid initiating important conversations during stressful or rushed moments.
Find a suitable time to talk, picking a quiet and private space where both you and your child feel comfortable.
BE OPEN: Be an example to your kids.
You might say: “I had a bit of a tough day at work today and I felt a little stressed about it. But it’s OK to have days like this, and it’s something we all experience.
“I thought going for a short walk might help, and it did. How was your day? Is there anything you’d like to share?”
The parent is normalising challenging emotions here, sharing their coping strategies and encouraging the child to do the same.
AGE APPROPRIATE: Tailor your language to the age and understanding of your child.
Analogies can help.
Eg, compare mental health to a rainy day – clouds come, but they eventually pass, and the sun comes out again.
SPARK CONVERSATION: Ask open-ended questions that prompt your child to share more about their thoughts and emotions.
Avoid those that can be answered with a simple “yes” or “no”.
NO JUDGING: Assure your child their feelings are valid, and avoid reacting negatively to their disclosures.
Strive to respond with empathy, understanding and support.
This helps build trust and encourages ongoing communication.
ACTIVELY LISTEN: Give them your full attention, maintain eye contact and show empathy.
If your child says they had a rough day at school because they argued with their friend, a good response would be: “I’m sorry you had a tough day.
It sounds like the argument affected you.
Can you tell me more about what happened and how it made you feel?”
CHECK-INS: Regular check-ins about mental health help normalise these conversations and shows your commitment to their emotional well-being.
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COPING STRATEGIES: Teach strategies they can use when faced with challenging emotions and situations.
Ask them if they have any ideas on how to manage a situation, and if they don’t, offer guidance while reassuring them of your support