Managing Family Anxiety During Stressful Times
Every family is bound to encounter a particularly difficult period at some point, and it is tough to know how to navigate the stress without trying to ignore it altogether. This is especially true now, as the COVID-19 pandemic sweeps the nation. With closures and cancellations, we are all trying to understand our new, however temporary, normal. It’s a trying time for everyone, but especially those of us who are caregivers and parents of children and teens during this pandemic. Here are a few tips and tricks from the team at Nashville Neuropsychology and Family Services to help guide you through it all.
6 Tips to Help Families NavigatE THE COVID-19 PANDEMIC
Observe and reflect emotions
When your child or teen acts out or appears emotional, take time to observe and reflect back what they might be feeling instead of going into “fix-it” mode. Helping your child or teen label their emotions helps them feel validated and immediately releases some of those strong feelings.
Example: Your teen is asking multiple repetitive questions about a stressor. You might say, “You are really worrying about this right now.”
Maintain consistency as much as possible
Schedules and consistent rules are what children actually crave during these unsteady times, even though their behaviors or words might suggest otherwise. Establishing rules and boundaries during stressful times helps everyone feel safe and cared for.
Example: Create a daily schedule that mimics their school schedule with regard to changing subjects, lunch, and free time.
Model healthy ways to express your emotions
We may feel like we have to hold it all together for our children but modeling how to express and cope with big emotions helps impart extremely valuable skills to your kids. Practice calmly expressing how you are feeling in your mind and body, challenge maladaptive thoughts out loud, and verbalize things that may make you feel better.
Example: You may say to your child or teen, “Hearing that news story made me feel pretty sad. I bet a lot of people are feeling sad right now. What makes me feel better is to find a way to help those in need the best that I can.”
Practice coping skills as a family
Teaching and modeling relaxation strategies like deep breathing, mindfulness, and yoga can help our bodies and minds feel more balanced. Try doing this short mindful listening exercise for kids.
Example: Take a mindful walk as a family by taking time to notice what you experience with all 5 senses.
Prevent catastrophic thinking
Help kids think critically about stressful information they are hearing by sticking to the facts and preventing them from jumping to the worst case scenarios.
Example: Prompt your child or teen to ask critical questions about information they hear including, “Who did you hear that from?” “Is that a reliable source of information?” “Are other sources saying the same thing?” “Does that information make sense?”
Plan ahead
Develop a reasonable plan of action for how to stay safe and healthy, and practice skills at home so that children can better use them out in the world. Ease additional anxiety by talking through a back-up plan to help anticipate roadblocks and challenges that may come up.
Example: Create a plan of action if someone in your family becomes ill, including how to practice safe distancing, practicing good hygiene, and ways to help.
How does your family manage stressful times? Every family is different and what works for one might not be the perfect fit for another. If you or your child needs additional support and tools for coping with anxiety and stress during this unprecedented time, please contact us to schedule a phone or video consultation appointment.
Looking for more information? Check out these helpful resources about Coronavirus and how to help your family cope with stressful times.
Helping kids understand Germs (video)