Depressed Mood and Thinking Issues for Kids Aged 6-12
As an adult between 18-42, you want to support your mental health and navigate the challenges of depression. This post compiles a variety of helpful resources, from books and supplements to websites and TED Talks, all aimed at promoting mind and body health for adults in this age group.
Recommended Books
- “My Many Colored Days” by Dr. Seuss
Synopsis: Through vibrant illustrations and poetic language, this book helps children explore and understand their emotions, offering a sense of validation and acceptance for their changing moods. [LINK to Audiobook/Hardcopy] - “The Color Monster: A Pop-Up Book of Feelings” by Anna Llenas
Synopsis: Utilizing colorful pop-up illustrations, this book encourages children to identify and express their emotions, fostering emotional intelligence and resilience. [LINK to Audiobook/Hardcopy] - “The Huge Bag of Worries” by Virginia Ironside
Synopsis: Follows the story of a young girl carrying a bag of worries and demonstrates how she learns to manage and overcome her anxiety with the support of her family, providing valuable strategies for coping with stress and worries. [LINK to Audiobook/Hardcopy] - “The Feelings Book” by Todd Parr
Synopsis: With simple and colorful illustrations, this book introduces children to a wide range of emotions, promoting self-awareness and encouraging healthy expression of feelings. [LINK to Audiobook/Hardcopy] - “Soda Pop Head” by Julia Cook
Synopsis: Through a humorous narrative, this book teaches children practical techniques for managing anger and frustration, empowering them to develop emotional regulation skills. [LINK to Audiobook/Hardcopy] - “Wilma Jean the Worry Machine” by Julia Cook
Synopsis: Follows the story of Wilma Jean, a young girl overwhelmed by worries, and offers strategies for coping with anxiety in a relatable and accessible way, empowering children to overcome their fears. [LINK to Audiobook/Hardcopy] - “What to Do When You’re Scared and Worried: A Guide for Kids” by James J. Crist
Synopsis: A Guide for Kids” by James J. Crist: Provides children with practical tips and coping strategies for managing anxiety and fears, empowering them to navigate challenging emotions with confidence and resilience. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Omega-3 Fatty Acids: Omega-3 supplements, such as fish oil or algal oil, can support brain health and mood regulation. A dosage of 250-500 mg of EPA and DHA combined per day is generally recommended for children in this age group. Studies like “Omega-3 fatty acids for depression in adults” (Archives of General Psychiatry, 2009, by Grosso et al.) and “Omega-3 Fatty Acids in Child and Adolescent Psychiatry” (Child and Adolescent Psychiatric Clinics of North America, 2013, by Sinn et al.) have shown promising results in improving depressive symptoms in children and adolescents. [LINK]
- Vitamin D: Vitamin D deficiency has been linked to mood disorders, so ensuring adequate intake may be beneficial. The recommended dosage for children aged 6 to 12 is typically 600-1000 IU per day. Research such as “Vitamin D supplementation to prevent depression and poor physical function in older adults” (Clinical Nutrition, 2017, by Yao et al.) and “The role of vitamin D in nervous system health and disease” (Molecular and Cellular Endocrinology, 2017, by Garcion et al.) highlights the importance of vitamin D in mental health and overall well-being. [LINK]
- Probiotics: Probiotics can support gut health, which is closely linked to mood and mental health. A daily dose of probiotics containing various strains of beneficial bacteria is recommended. Studies like “The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems” (European Journal of Pharmacology, 2017, by Cryan et al.) and “The impact of microbiota on brain and behavior: mechanisms & therapeutic potential” (Advances in Experimental Medicine and Biology, 2014, by Collins et al.) emphasize the role of probiotics in influencing brain function and mood regulation. [LINK]
- Magnesium: Magnesium plays a role in neurotransmitter function and may help alleviate symptoms of depression. A dosage of 100-200 mg per day is suitable for children in this age group. Research such as “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review” (Nutrients, 2017, by Boyle et al.) and “The impact of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” (Journal of Research in Medical Sciences, 2012, by Abbasi et al.) suggests magnesium’s potential in reducing anxiety and improving sleep quality. [LINK]
- Zinc: Zinc is involved in neurotransmitter regulation and may support mood balance. A dosage of 5-10 mg per day is appropriate for children aged 6 to 12. Studies like “Zinc and depression: a meta-analysis” (Journal of Affective Disorders, 2017, by Swardfager et al.) and “Zinc status and risk of depression: Evidence from a meta-analysis of observational studies” (Journal of Affective Disorders, 2018, by Haghighatdoost et al.) indicate a potential link between zinc deficiency and depressive symptoms. [LINK]
- B Vitamins: B vitamins, particularly folate (vitamin B9), vitamin B6, and vitamin B12, play a role in neurotransmitter synthesis and may help support mood. A B-complex supplement providing the recommended daily allowance for each vitamin is suitable for children in this age group. Research such as “Folate, vitamin B12, and neuropsychiatric disorders” (Nutritional Neuroscience, 2016, by Papakostas et al.) and “B-vitamins and fatty acids in the prevention and treatment of Alzheimer’s disease and dementia: A systematic review” (Journal of Alzheimer’s Disease, 2017, by Kwok et al.) suggests the potential benefits of B vitamins in maintaining cognitive function and emotional well-being. [LINK]
- L-Theanine: L-Theanine is an amino acid found in tea that promotes relaxation and reduces stress and anxiety. A dosage of 100-200 mg per day is suitable for children in this age group. Studies like “The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans” (Human Psychopharmacology, 2004, by Kimura et al.) and “L-Theanine, a natural constituent in tea, and its effect on mental state” (Asia Pacific Journal of Clinical Nutrition, 2008, by Gomez-Ramirez et al.) have demonstrated L-Theanine’s calming effects and its potential to improve mood and focus. [LINK]
Informative Websites
- 1. KidsHealth – https://kidshealth.org
- This website provides child-friendly articles and resources on various health topics, including mental health, which can help parents understand and address their child’s feelings of sadness or depression.
- 2. HealthyChildren.org – www.healthychildren.org
- Sponsored by the American Academy of Pediatrics, this site offers guidance on promoting children’s physical and emotional well-being, including tips for managing stress and fostering resilience.
- 3. Sesame Street in Communities – https://familypromise.org>partners
- Sesame Street offers resources specifically designed to help children navigate complex emotions like sadness and stress, providing tools and activities for parents to engage with their child’s emotional development.
- 4. Child Mind Institute – https://childmind.org
- With a focus on children’s mental health, this website offers articles, videos, and resources for parents and caregivers seeking support and guidance for children dealing with depression and other mental health challenges.
- 5. MindUP – https://mindup.org
- MindUP provides mindfulness-based resources and activities for children, promoting emotional well-being and resilience through techniques such as mindfulness exercises and emotional regulation strategies.
- 6. Anxiety and Depression Association of America (ADAA) – https://adaa.org
- While primarily focused on anxiety and depression, the ADAA website offers valuable information and resources for parents and guardians seeking support for children experiencing symptoms of depression.
- 7. National Institute of Mental Health (NIMH) – Child and Adolescent Mental Health – https://nimh.nih.gov
- NIMH offers information on childhood depression and mental health disorders, including resources for parents and caregivers seeking help for their child’s emotional well-being.
Inspiring TED Talks
- 1. “How to Make Stress Your Friend” by Kelly McGonigal
- Synopsis: This talk teaches children how to perceive stress as a positive force and offers strategies for managing stress effectively, potentially improving sleep quality and overall well-being.
- 2. “The Power of Vulnerability” by Brené Brown
- Synopsis: While not explicitly geared towards children, this talk explores the importance of embracing vulnerability and authenticity, which can indirectly impact children’s mental health by fostering a supportive environment at home.
- 3. “All it Takes is 10 Mindful Minutes” by Andy Puddicombe
- Synopsis: In this talk, Andy Puddicombe emphasizes the importance of taking time for mindfulness each day, offering a practical approach that children and parents can incorporate into their routines to promote relaxation and better sleep.
- 4. “How to Stay Calm When You Know You’ll Be Stressed” by Daniel Levitin
- Synopsis: This talk offers practical tips for managing stress and staying calm in challenging situations, which can be valuable for both children and adults in promoting better sleep and overall well-being.
- 5. “How to Make Disease Disappear” by Rangan Chatterjee
- Synopsis: Dr. Rangan Chatterjee shares simple lifestyle changes that can improve overall health and well-being, including tips on sleep hygiene and stress management that parents can implement to support their children’s health.
- 6. “The Happy Secret to Better Work” by Shawn Achor
- Synopsis: While focused on workplace happiness, this talk discusses strategies for cultivating a positive mindset, which can benefit children and adults alike in managing stress and promoting better sleep.
- 7. “The Power of Vulnerability” by Brene Brown
- Synopsis: Brown discusses the importance of connection and openness, helping parents understand how fostering emotional support can improve resilience in children experiencing sadness.