by Sam Greenberg, Psy.D.
Mental health is like a house; built on a foundation of mental wellness. Every parent should be monitoring for a strong foundation – are the basic pillars of wellness — like sleep, nutrition, social connection, physical activity, and purposeful activity — in place? If the foundation is weak or neglected, it can create symptoms that mimic and or contribute to mental illness. By proactively and consistently managing these core areas, parents and providers can understanding of whether a child has a clinical issue or a natural response to unmet needs or daily stressors.
Sleep, nutrition, social connection, academic engagement, and physical activity – these areas are not just a focus for “good habits” — they are evidence-based building blocks for emotional regulation, resilience, and overall psychological well-being.
Let’s take a closer look at each one, and how you can help your child thrive.
1. Effective Sleep
Why it matters: Sleep is not a luxury, it’s a biological necessity. Inadequate or irregular sleep disrupts the brain’s ability to regulate mood, manage stress, focus attention, and consolidate learning. Research consistently links poor sleep to increased risk of depression, anxiety, irritability, and behavioral issues in youth.
What parents can do:
· Enforce a consistent bedtime and wake time — even on weekends.
· Limit screen time at least one hour before bed (blue light delays melatonin release).
· Create a wind-down routine: reading, calm music, or quiet conversation.
· Avoid caffeine (found in sodas, energy drinks, and even chocolate) in the afternoon and evening.
2. Healthy Eating:
Why it matters: The brain is a metabolically active organ — what your child eats directly affects how they think and feel. Diets high in processed foods and sugars have been linked to poorer mental health outcomes, while balanced diets (rich in fruits, vegetables, whole grains, and lean proteins) support emotional stability and cognitive functioning.
What parents can do:
· Model balanced meals with a focus on variety and moderation.
· Involve your child in meal planning and preparation — autonomy encourages healthier choices.
· Avoid labeling foods as “good” or “bad”; focus instead on how foods help the body and brain. In my house we use “ anytime” or “sometimes”
· Ensure regular mealtimes — skipped meals can lead to mood crashes and concentration problems.
3. Social Interaction:
Why it matters: Humans are social beings. Positive peer and family relationships are critical for developing self-esteem, empathy, communication skills, and emotional resilience. Isolation, by contrast, is a risk factor for depression and anxiety, especially during adolescence.
What parents can do:
· Encourage regular, in-person social time with peers (when developmentally appropriate).
· Foster family routines that support connection (e.g., device-free meals, shared activities).
· Monitor social media use and discuss online behavior and emotional impacts openly.
· Support involvement in group-based extracurriculars: clubs, teams, or volunteer work.
4. Academic Engagement:
Why it matters: Learning promotes cognitive growth, problem-solving, and a sense of purpose. School can be a source of stress, but it’s also a place for mastery and identity development. Academic success isn’t just about grades, it’s about feeling competent and supported in one’s growth.
· Focus on effort and progress rather than perfection.
· Reinforce the idea that challenges are part of learning, not a sign of failure.
5. Physical Activity:
Why it matters: Movement changes the brain. Regular physical activity boosts serotonin and dopamine — neurotransmitters involved in mood regulation. It also reduces stress hormones like cortisol. Studies show that even moderate exercise can reduce symptoms of depression and anxiety in children and teens.
What parents can do:
· Promote daily movement — this can be sports, walking the dog, dancing, or bike rides.
· Limit sedentary time (e.g., screens) and encourage active breaks during homework.
· Make physical activity a family affair — your own participation increases compliance.
· Don’t push performance — the goal is enjoyment and consistency, not competition.
These habits aren’t built overnight, and they don’t require perfection. What they do require is consistency, structure, and support. As a parent, you play a powerful role in shaping your child’s environment and habits. The more these five areas become integrated into daily life, the more emotionally equipped your child will be.
If your child is struggling despite your support in these areas, it’s important to seek professional help. But never underestimate the value of these everyday foundations. They are the scaffolding on which stronger mental health is built.