The Three-Legged Stool

Foundations to Emotion Regulation

I have a mantra in my practice—Diet, Sleep, Exercise – how are these going for your child? Diet, sleep, and exercise are the legs of your child’s emotional foundation; a weakness in any area will reduce the chances of a child doing his or her best in the world.

Some kids report to me that they don’t eat any breakfast, or skip lunch because they don’t like what is packed or served, or they eat too much junk. Others note that they don’t go to sleep at a regular time, or get 6 or less hours of sleep a night, or they stay up very late on weekend nights. And now, with poor nutrition and some sleep deprivation on board, children go to school and need to navigate complex social situations, academic pressures, performance demands, and we want them to do it all smoothly!  Sometimes, they manage, and other times, things fall apart, especially if there are other issues, e.g. anxiety, family problems, depression, attention difficulties.  Recent research has linked early sleep deprivation with attention and peer problems and poor emotion regulation.  Likewise, research on nutrition in childhood finds a poor diet associated with increased academic problems, depression, and anxiety.

Finally, is your child getting any exercise?  It doesn’t have to be organized or vigorous – there is a growing body of research that shows that exercise, even walking 20-30 minutes/day, can have effects as powerful as some medications.  Exercise helps regulate mood, bathes the brain in good neurotransmitters, provides an opportunity to be mindful and in the present moment, and is healthy for the body – it is a “must” for a child struggling with any mental health issue.

Diet, sleep, exercise – often overlooked—form the 3-legged stool that, once strong and stable, help a child move quickly and confidently through the steps of therapy!

 

 

References:

  • O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. (2014). Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. American Journal of Public Health, 104(10), e31–e42. http://doi.org/10.2105/AJPH.2014.302110