The Power of Self-Care: Essential Strategies for Child and Youth Mental Health
A Resource for Parents and Caregivers
Self-care is often thought of as an adult concept—something we do to manage stress after a long week or to recharge from the demands of work and life. But self-care is just as essential for children and youth. In fact, learning to care for their own mental, emotional, and physical well-being is one of the most important skills young people can develop.
This blog post explores why self-care matters for child and youth mental health, what it looks like in practice, and how parents and caregivers can support young people in building lifelong habits of self-compassion and resilience.
What is Self-Care and Why Does It Matter?
Self-care is more than bubble baths and face masks. It is the practice of intentionally taking care of your physical, emotional, and mental health. For children and youth, self-care includes activities that help them regulate their emotions, manage stress, and maintain a sense of balance.
The Canadian Mental Health Association defines self-care as essential to coping effectively with stressful situations, helping people both prevent and recover from mental health challenges. Sarah Jones, a child and youth educator at CMHA Newfoundland and Labrador, explains that self-care for young people extends beyond basic needs: "It can also be exercise, mindfulness, activities like yoga, meditation, breathing, investing in hobbies, finding creative outlets".
Why self-care matters for developing minds:
It builds emotional regulation skills.
It reduces the impact of stress and prevents burnout.
It fosters self-awareness and self-compassion.
It provides healthy alternatives to coping strategies like avoidance or substance use.
The Connection Between Stress and Self-Care
Today's children and youth face significant pressures. Many young people feel intense pressure to do well in school, sports, and extracurricular activities, while also navigating social dynamics, social media, and broader world concerns .
Mental health educator Sarah Jones notes that a new school year or change in routine can be "super daunting just to have that change" . The accumulation of stress, when unmanaged, can lead to anxiety, depression, and physical health issues.
This is where self-care becomes essential. When young people have a toolkit of self-care strategies, they are better equipped to handle challenges. The goal is not to eliminate stress, but to build resilience so that children and youth can navigate difficulties with greater ease and confidence.
Types of Self-Care for Children and Youth
Self-care can be divided into several categories. Encouraging young people to explore different types helps them discover what works best for their unique needs.
1. Physical Self-Care
Physical self-care involves caring for the body and its basic needs.
Key areas:
Sleep: Many teens (and adults!) don't get enough. Work with your child to create bedtime routines that enhance relaxation and lead to at least 8 hours of restful sleep.
Nutrition: Tasty, nutritious meals foster connection and deliver essential nutrients that support brain function and mood.
Physical Activity: Regular exercise releases tension, elevates mood, and improves sleep. Families that move together benefit together.
2. Emotional Self-Care
Emotional self-care involves understanding, expressing, and regulating feelings.
Examples:
Journaling: Writing about feelings can help young people process their experiences.
Art and Creativity: Drawing, painting, sculpture, knitting, and other crafts provide creative outlets.
Music: Whether listening or playing, music can be both soothing and expressive.
Talking: Open conversations with trusted adults or peers help normalize emotions and reduce isolation.
3. Mindfulness and Relaxation
Mindfulness practices help young people slow down, notice their feelings without judgment, and activate the body's relaxation response.
Examples include:
Guided imagery
Yoga
Deep breathing exercises
Meditation
Progressive muscle relaxation
These techniques help evoke the "relaxation response," the body's natural way of recovering from stress.
4. Social Self-Care
Social self-care involves cultivating healthy relationships and finding supportive communities.
Examples:
Spending time with friends who uplift and support you.
Volunteering or tutoring as a way to connect and contribute.
Cuddling and caring for pets.
How Parents and Caregivers Can Support Self-Care
Children and youth learn best by watching the adults in their lives. Modeling self-care is one of the most powerful ways parents can support their children's mental health.
Here are practical ways families can make self-care a priority:
1. Open the Conversation
Make mental health an open topic in your family. If kids know it's OK to say they're not OK, they will feel safe sharing what's happening in their lives. Listen without judgment, ask open-ended questions, and express empathy and support .
2. Model Self-Care
"Kids are always watching and learning from the adults around them, especially when it comes to how we take care of ourselves". Show your child that it is okay to set boundaries, take breaks, and prioritize health.
Modeling examples:
"Thanks for inviting me, but I've had a busy week and need a quiet night to recharge." (Setting a boundary)
"I notice I'm more patient and focused when I go to bed on time." (Highlighting healthy habits)
"I'm feeling really frustrated right now. I'm going to take a few minutes to cool down before we talk." (Demonstrating emotional regulation)
3. Create Family Self-Care Routines
Build healthy habits together that all family members will follow.
Ideas:
Establish consistent bedtimes and wake times.
Cook and eat meals together when possible.
Schedule family physical activities, such as walks, bike rides, or swimming.
Set healthy boundaries around technology use.
4. Support Your Teen's Independence
Encourage your teen to build their own "self-care toolbox" with activities that calm and relax them. HealthyChildren.org suggests helping teens explore options like guided imagery, yoga, dance, crafts, journaling, or any activity that brings them a sense of peace.
5. Normalize Asking for Help
When you model reaching out for support—whether through therapy, medical help, or talking to a trusted friend—you send the message that seeking help is a strength, not a weakness.
Reinforcing Healthy Perspectives
Parents can also help by reinforcing views that support family well-being:
There is no perfect. Comparing our lives to others can fuel depression and poor self-esteem.
Rest is essential. The narrative that we need to be "on" 24/7 is not healthy or realistic.
Therapy is for everyone. Building resilience is a skill that can be learned.
We can challenge negative self-talk. Helping young people reframe negative thoughts makes a real difference.
When to Seek Additional Support
While self-care is a powerful tool, there are times when young people need more support. If your child is experiencing significant upheaval in their life, getting in trouble for their behaviour, missing school, becoming withdrawn, struggling to concentrate, or showing signs of depression or anxiety, it may be time to seek professional help.
If you or a young person you know is in crisis, please reach out to:
9-8-8 Suicide Crisis Helpline: Call or text 988
Kids Help Phone: Call 1-800-668-6868 or text CONNECT to 686868
Talk Suicide Canada: Call 1-833-456-4566 (4 p.m. to midnight ET)
To connect directly with a mental health professional through online video, and voice, go to onestoptalk.ca or call 1-855-416-8255. One Stop Talk operates Monday to Friday from 12 p.m. to 8 p.m.
Looking Forward
Self-care is not selfish—it is necessary. For children and youth, developing self-care habits early lays the foundation for lifelong mental wellness, resilience, and self-compassion. By opening conversations about mental health, modeling self-care, and supporting young people in building their own coping skills, parents and caregivers play a vital role in nurturing the next generation.
RESOURCES
Canadian Mental Health Association Child and Youth Mental Health
Canadian Mental Health Association Self-care simplified: Why it’s essential and how to make it happen
School of Mental Health Ontario Supporting Your Child’s Well-being
Government of Canada Self-Care - What it really means to take care of you!
CAMH International Self Care Day
Covenant House Vancouver The Importance of Self-Care for Youth
