Help and support for parents and carers

Create a healthy sleep routine for your child

Not only can it have a huge impact on their mood, it also supports their physical development too. Try to aim to go to bed and wake up at the same time each day – even at the weekends. Create a predictable bedtime routine to relax and wind down. This may include having a warm bath, putting on pyjamas, brushing teeth and reading a story or book. This helps the body to know it is time to get ready to sleep. Dim the lights and make sure the bedroom is set up for sleep – keeping it cool, quiet and dark. Avoid using phones, tablets or computers at least an hour before bed.

Feed your family a healthy, well-balanced diet

Eating a well-balanced diet will help to ensure your child gets the nutrition, vitamins and minerals to feed their body and their mind. Aim to give them at least five portions of fruit and vegetables a day. Avoid food that isn’t good for them, with high sugar, salt and unhealthy fats. Too much sugar can lead to the build-up of harmful fat on the inside that can lead to serious diseases like type 2 diabetes – as well as painful tooth decay. It can also impact your child’s concentration levels and lead to mood swings. The NHS Better Health healthier families website has lots more advice on easy ways to eat well.

Ensure your child gets exercise to help them feel their best

Kids need 60 minutes of physical activity each day, with at least 30 minutes of that outside of school. Research shows that physical activity helps school-age children to improve behaviour, self-confidence and social skills, develop co-ordination, strengthens their muscles and bones, improves their mood and increases attention levels and performance at school.

Create daily routines to help you child feel safe and stable

Not only will routines help to reduce feelings of anxiety but they can help children to develop self-regulation skills and manage their emotions. It also helps them to build confidence in completing daily habits, such as getting dressed.

Encourage connections with family, friends and the wider community

Whether it is through family fun time, hobbies, sports, religion or volunteering, providing them with opportunities for connection will help them to feel like they belong.

Talk to your child and listen to what they say and notice how they seem

Regularly asking your child how they’re doing will help them get used to talking about their feelings, and know there’s always someone there to listen. Show an interest in their life and the things that are important to them. Support them if they are having difficulties.

Advice on how to talk to children can be found on the Young Minds website and advice on dealing with difficult behaviours and emotions can be found on the Maudsley Charity website.

Look out for signs that something may not be right. The NHS Every Mind Matters website has more advice on this.

Autism

Autism Space

Autism Space is a local site providing support, advice and guidance on autism in helpful categories, including assessment and diagnosis, education, communication and relationships and more.

ChatAutism

ChatAutism is a local text messaging service for autistic people and their parents/carers/families and allies. It is staffed by qualified NHS health professionals so you can be confident in the advice they share with you.

Text: 07312 277 097

ADHD

Heads Up

Heads Up provide a wide range of support to parents and carers across the local area, including ADHD support and more.

Bereavement

Laura Centre

The Laura Centre is a bereavement charity dedicated to helping young people and families navigate the journey of grief. It also provides systemic support for bereaved families, led by qualified therapists.