Dimension 2 · How to build resilience · Children
Mental health
“The mind needs care just as much as the body, and that is no weakness.”
What is it?
Mental health is about how you feel on the inside.
It is about how and what you think. And how you handle both everyday and difficult situations at home, at school and with friends.
Everyone sometimes feels fear, sadness or anger; everyone feels nervous from time to time. That is completely fine — it is part of life. The problem comes when you don't let those feelings go and they keep going around inside you. Your mind needs rest just like your muscles do.
Signs of overload include: you can't concentrate, everything annoys you, you don't want to go out or see friends. What matters is understanding what is happening inside you and not keeping long-lasting suffering locked up inside.
How do you know your head is okay?
- You can enjoy the things you love.
- You handle everyday worries, even if they sometimes throw you off.
- After an argument or bad day, you gradually calm down.
- You want to spend time with people who are close to you.
- You have energy for school, play, hobbies or ordinary things.
When is it good to pay attention?
- When nothing interests you for a long time.
- When you often burst into tears or explode over something small.
- When you repeatedly sleep badly.
- When you don't want to see people you care about.
- When you often have headaches or stomach aches and the doctor doesn't know why.
- When the trouble hangs around for a long time and stops you from functioning normally.
What supports mental health?
Mental health is often supported by ordinary things: sleep, movement, time outdoors, good relationships, healthy food, play, hobbies and the ability to talk to someone you trust about your feelings.
Sometimes rest helps. Sometimes a conversation. Sometimes movement. And sometimes you need the help of a grown-up or a professional. That is not shameful. It is taking care of yourself.
Where to find help?
If something has been troubling you for a long time, confide in someone you trust. It can be a parent, teacher, coach or another adult. You don't have to face your worries alone.
Resilience doesn't mean you are never sad, angry or frightened. It means you recognise what is happening to you, you know how to rest, you look for solutions and you know who to turn to when you need help. Resilient people don't have fewer problems than others. They just gradually learn how to handle them.
Story: Eliška and stage fright before a presentation
Eliška had terrible stage fright before her history presentation. The closer the day got, the more she thought about it. In the evenings she couldn't sleep and in the mornings she woke up with an uncomfortable feeling in her stomach. Her head was full of worries: What if I forget something? What if I make a mistake? What if they laugh at me?
At first she told herself she'd manage on her own and that the fear would go away in time. But it didn't. On the contrary. The more she tried not to think about it, the more often it came back.
One afternoon she confided in her older sister. When she started speaking her worries out loud, they suddenly didn't feel as frightening as before. Her sister calmed her down and helped her find a few ways to manage the nerves.
When the day of the presentation came, Eliška was still a little nervous. But that was okay. She stood up in front of the class, took a deep breath and began to speak. She did much better than she had expected.
That day she realised that when we talk about our worries, they are often smaller than when we carry them alone in our heads.
Ten tips
What to remember
Every feeling has its place.
Joy, sadness, fear and anger are all a normal part of life.
Feelings are not a problem.
What matters is noticing them and not keeping them locked inside.
You don't have to be okay every day.
Everyone has a bad mood or a tough period sometimes.
Just like your body, your mind needs rest.
It can't only deal with tasks, worries and obligations.
If something troubles you, talk about it.
A shared worry is often smaller than one we carry alone.
Be kind to yourself.
Speak to yourself the way you would speak to a good friend.
Everyone goes through harder times.
Not feeling well doesn't mean something is wrong with you.
Find things that help you feel good.
Everyone can have their own way of resting or recharging.
Notice the signals.
Tiredness, irritability or losing interest in things can be a sign you need more self-care.
If something troubles you for a long time, don't face it alone.
Grown-ups and professionals exist for worries that aren't visible either.
Questions for reflection
Try asking yourself...
- 1
When did you last feel your head was full and you needed to switch it off?
- 2
What helps you in that moment? What usually lifts your mood or calms you down?
- 3
What helps when you are sad or nervous — music, movement, talking?
- 4
Who listens when you need to say what's bothering you? Who can you confide in?
- 5
What would you tell a friend who is troubled by something?