Spring often brings a sense of hope and new beginnings, but for many families, the transition between seasons can also feel overwhelming. Changes in daylight, routines and energy levels can affect moods, sleep and stress for both children and caregivers. 

But with a few intentional coping strategies, families can support one another through these shifts and build habits that strengthen mental wellness all year long. These practical tips are designed to help families in Nebraska navigate seasonal change with compassion, connection and balance.

Coping Skill 1: Establish a Consistent Routine

Routines set families up for success by helping them feel grounded in times of change. When daylight hours are low and schedules are shifting, having a consistent routine helps children and caregivers alike feel more stable. Routines can help families cope by:

• Improving sleep
• Reducing stress and creating predictability
• Making time management easier
• Decreasing decision fatigue
• Creating more opportunities for consistent family bonding and connection

How to Establish a New Routine

A healthy routine should include a nutritious diet, exercise and sufficient sleep, but a successful routine will look different for each individual and family. Figuring out a routine that works for you and your family will increase your chances of sticking with it long term. Here are a few other tips for building routines that last.

• Start with one routine at a time, like an established bedtime, instead of changing everything at once.
• Make your routine work with your existing (healthy) habits. For instance, if daily family dinners don’t work with a chaotic schedule of after-school activities, try having a sit-down family breakfast instead.
• Stay patient! Establishing routines takes time, and it’s okay if you forget or can’t stick to it for a day or two. Try again the next day.

Coping Skill 2: Get Outside More

Spending time outside in nature is scientifically proven to boost mood and reduce blood pressure. Just five minutes outside can have an immediate benefit for your stress levels and ease the symptoms of mental health conditions. Get your family outside more each day with these practical actions.

• Go on a family walk around the neighborhood after dinner
• Start a garden in your backyard (or an herb garden on your porch if you don’t have a yard)
• Spend time playing in the backyard or at a park with your children
• Join a sports league that plays outdoors, like soccer or baseball
• Move your exercise outside by hitting trails instead of treadmills or doing yoga on the lawn

Most studies suggest at least 15-20 minutes outside each day, with even more benefits from prolonged exposure to nature.

Coping Skill 3: Practice Mindfulness Together

The goal of mindfulness is to be more grounded in yourself and your surroundings, helping you become more aware of your feelings and needs. Mindfulness doesn’t have to be complicated to be impactful. Simple mindfulness exercises like deep breathing, five-minute meditations and even mindful eating can all help families cope and process their emotions in uncertain times.

Many mindfulness exercise guides are available for free online. Here are a few to get you started.

Websites:

• Mindfulness Practices for Children and Families
• Mindfulness for Kids

Apps:

• Insight Timer
• Calm
• Finch

Books:

• Alphabreaths: The ABCs of Mindful Breathing by Christopher Willard
• I Am Yoga by Susan Verde
• Practicing Mindfulness by Matthew Sockolov
• Wherever You Go, There You Are by Jon Kabat-Zinn

Coping Skill 4: Communicate Openly

When entering the post-holiday slump of chilly early spring, many individuals may start to turn inward. While alone time is good and valuable for self-care, isolation can be a sign of mental health challenges for youth. 

Make time each day or week for family check-ins. Sharing “highs and lows” during dinnertime can be a natural way to work it into your day. However you do it, the goal is to create time for sharing thoughts and feelings in an open, nonjudgmental space. Make your home a safe place for everyone to share and validate each other’s emotions.

Coping Skill 5: Limit Screen Time and Social Media Overload

Excessive screen time can harm both physical and mental health, not to mention the concerns around social media for children and teens. Some of the adverse effects of too much screen time include:

• Eye strain
• Neck, shoulder and back pain
• Increased levels of depression, anxiety and other mood disorders
• Isolation and loneliness
• Reduced cognitive development and attention span

Set boundaries around technology use in your household for both yourself and your children so you can find a good balance of healthy technology use and time away from screens.

Coping Skill 6: Prioritize Sleep and Nutrition

“You are what you eat” is more than just a clever phrase. The fuel we feed our bodies has a direct impact on our physical and mental health, with diets rich in vegetables, fruits, unprocessed grains and seafood leading to lower mental health risks and greater physical wellness. What you eat also affects how you sleep since the majority of serotonin (a vital neurotransmitter for sleep regulation) is produced in the gastrointestinal tract.

Coping Skill 7: Make Time for Fun and Connection

The best part of this coping skill is that it integrates so well with many of the others mentioned above:

• Routines make it easier to manage time and create space for family bonding and connection.
• Spending time together can easily be done outside, with so many ways to have fun as a family
• Mindfulness is easier to practice when done together
• Open communication is all about togetherness and can be a chance to share fun stories from your day
• One of the best ways to improve nutrition is with family mealtimes!

Family connection can be incorporated into your day in ways both big and small, bringing joy and strengthening relationships. Start reading a book together before bed, set aside a half hour each day to play a board game or have a spontaneous dance party in the living room. Whatever activity you choose, make sure it’s something that everyone can enjoy and have fun with together.

Coping Skill 8: Seek Support When Needed

You don’t have to do this all alone, and it’s okay to ask for help. If your family could benefit from extra support (and most families can!), KVC Nebraska’s Outpatient Therapy services provide personalized care for youth, individuals and families.

Mental Wellness is All Year Round

Seasonal changes don’t have to disrupt mental wellness. The new year is a chance to start fresh and start intentionally working on these coping skills to create a more resilient and closely bonded family. Take these proactive steps toward mental wellness and see how your family thrives this spring! And if you’re looking for more support, contact KVC Nebraska about our services for children and families.