Mental Health Tips for Kids, Students & Parents

Feeling frazzled before a test, after school, or even on a lazy Sunday? You’re not alone. Keeping a calm mind doesn’t have to be a mystery – a few easy habits can make a huge difference. Below are real‑world steps you can start using today.

Managing Stress During Exams

First up, the exam crunch. Most kids think pulling an all‑night study marathon is the answer, but research shows sleep beats cramming every time. Aim for at least 7‑8 hours the night before – your brain will store information better and recall it faster.

Next, break study sessions into bite‑size chunks. Study 25 minutes, then take a 5‑minute walk or stretch. This simple “pomodoro” rhythm keeps focus sharp and stops burnout before it starts.

Don’t forget the power of breathing. A quick box‑breath (inhale 4 seconds, hold 4, exhale 4, hold 4) can drop racing thoughts in seconds. Try it before you walk into the exam room; it tricks your body into a relaxed state.

Everyday Habits for a Healthy Mind

What you eat matters more than you think. Skip sugary snacks right before a test – they cause quick spikes and crashes that fog your brain. Instead, reach for a banana, a handful of nuts, or whole‑grain toast with peanut butter. These foods release energy slowly, keeping you steady.

Physical activity isn’t just for the gym. A 20‑minute bike ride after school boosts mood‑lifting chemicals called endorphins. Even a quick game of tag in the yard helps clear mental clutter.

Screen time can be a sneaky stressor. Set a ‘digital sunset’ an hour before bedtime: no phones, tablets, or TV. Use that time to read a story, draw, or chat about the day. Your mind will thank you with better sleep and a calmer morning.

Talk about feelings early, not only when a problem blows up. Encourage kids to name their emotions – “I’m nervous about the math quiz” – and brainstorm a simple action, like reviewing key formulas for 10 minutes. Naming the feeling reduces its power.

Finally, create a “worry box.” Write any lingering worries on a slip of paper and drop them in a box before bed. Knowing the worries are stored elsewhere helps you let go and drift off more easily.

Putting these tips into a routine may feel like a lot at first, but start with one change. Maybe replace the evening snack with a fruit, or add a five‑minute breathing break after lunch. Small steps add up, and before long, you’ll notice a calmer, more focused mind – ready for school, play, and everything in between.