Every year on October 10, the world pauses to recognize World Mental Health Day. A day to remember that our mental well-being matters just as much as our physical health.

The truth is, mental health starts at home, in our daily routines, our conversations, and the ways we care for one another. Whether you’re a parent, child, or caregiver, mental health is something we can nurture together.

Kids learn how to express emotions by watching us. Talking about feelings, the good and the hard ones, normalizes emotional ups and downs. Try asking your kids questions like:

• “What made you smile today?”
• “Was there anything that felt tricky or stressful?”
• “How does your body feel when you’re upset?”

It doesn’t have to be heavy, just consistent. These conversations help children build emotional vocabulary and teach them it’s okay to ask for help.

As parents, we won’t always get it right. But showing your kids how you calm down through deep breathing, taking a short walk, or saying, “I need a minute to think,” teaches emotional regulation better than any lecture could. When we practice self-care openly, we give our kids permission to do the same.

Routines help everyone feel grounded, especially kids who thrive on predictability. Simple rituals like reading before bed, eating dinner together, or sharing highs and lows of the day create connection and stability which are two key ingredients for strong mental health.

It’s easy to put everyone else’s needs first, but your mental health deserves care, too. Check in with yourself:

• Are you sleeping enough?
• Are you eating regularly?
• When was the last time you did something just for you?

Even a few minutes a day of quiet, journaling, or movement can make a difference.

Caring for our family’s mental health doesn’t have to mean grand gestures. It’s the small, everyday choices that build emotional strength: a hug, a walk, a laugh, or a moment of grace when things go wrong.

This World Mental Health Day, let’s remind ourselves and our kids that it’s okay not to be okay and that help, hope, and healing are always within reach.