Kids experience big emotions, just like we do, and it’s important to create a home where mental health is a normal and safe topic. By opening up the conversation early, you can teach kids that their emotions matter and that seeking help is a sign of strength, not weakness.

How to Normalize Mental Health Discussions at Home

A great first step to breaking the stigma is making mental health a natural part of daily life by talking about feelings regularly. You can do this by: 

• Sharing your own emotions with your children in a way they can absorb and process. You can say things like, “I’m feeling a little overwhelmed today. When I feel this way, I like to take a deep breath and relax for a minute.” You can also express when you’re feeling angry but maintain a calm tone. Allowing your children to see how you properly handle every emotion can help them open up when they feel those emotions, too. 
• Encouraging your children to check in with themselves. You can guide them to do daily check-ins or reflections so they are aware of their emotions.
• Use activities the family already enjoys as conversation starters like books, movies or TV shows. If a character is sad or frustrated, you can ask, “What do you think they’re feeling? Have you ever felt that way?”

When kids see emotions being acknowledged and discussed openly, they learn that it’s normal to talk about how they feel.

Phrases You Can Use to Encourage Openness

Sometimes kids don’t open up because they don’t know how or they fear being judged. Here are some simple phrases that create a safe space for honest conversations:

• “It’s okay to feel sad, mad or worried. Your feelings are valid.”
• “You don’t have to keep this to yourself. I’m here for you.”
• “You’re not in trouble for feeling this way. Let’s talk more about it.”
• “I love you no matter what, and I want to help you work through this.”

These words reassure them that their emotions are valid and that they won’t be criticized for expressing how they feel.

Lead By Example

Your children will learn by watching how you conduct yourself. If they see you being open about emotions, they’ll be more likely to do the same. Model self care by taking time to rest, meditate or journal, and they will see these habits as healthy ways to cope in difficult times. And, don’t exclude them from your coping and healing process if you find a healthy and age-appropriate way to talk about your feelings. There will be times you have to lean on a friend, therapist or family member, and showing them that asking for help is normal will help them combat so many things that could materialize into mental illness later on. Through your actions, make sure they know that seeking support is the best thing to do.

When It’s Out of Your Control

Sometimes, despite your best efforts, you may notice your child is struggling in ways that go beyond what you can help with at home. If you see signs of persistent anxiety, depression or dramatic changes in behavior, seeking professional support may be the best course of action. Let your child know our brains can get physically sick just like any other organ in our body and that getting help from a counselor or therapist isn’t a punishment or anything of which to be ashamed.

Breaking the stigma around mental health starts at home. By creating a space where emotions are valued, encouraging open discussions and leading by example, you can help your child grow into a confident, emotionally healthy individual. No one should struggle alone, so instill in them that it’s okay to ask for help.