With the arrival of COVID-19, you’ve probably heard it’s important to manage your stress for your own wellbeing and to help your kids feel safe.
As COVID-19 spreads, it may become harder to keep your stress in check. (And the more we stress, the more prone we are to viruses since stress can weaken our immunity.)
To curb stress, I’m following the tips below—reviewed by therapist and anxiety expert Sarah Henley, LMFT. If you’re feeling anxious, these therapist-approved tips may help you too, mama:
- Take action that actually lowers your risk. From washing your hands frequently to stocking up on medications, these practical steps from The New York Times can help you protect yourself and your family and prepare for COVID-19.
- Maintain a healthy lifestyle. As best you can, try to eat right, exercise regularly, maintain a healthy weight, and get enough sleep. Avoid smoking and watch your alcohol intake.
- Spend time in nature. Did you know that being in nature can help reduce stress, anxiety, and depression? Lately, my toddler and I have been ditching the playgrounds and exploring local hiking trails instead. She stays in the stroller for most of our walk (so I can get my exercise in) and then runs around before we head home to get the “zoomies” out. The hiking trails are pretty empty, which gives me more peace of mind. (We’re currently under a shelter in place order, so while we’re still permitted to go outside for exercise, we have to stay six feet away from others.)
- Consume information mindfully. Staying glued to the TV or phone for COVID-19 updates can make you feel more stressed. So I’m limiting check-ins to just once or twice a day (for no more than 30 minutes total). I’ve also disabled news alerts on my phone.
- Shift your perspective. I was stressed when I first heard my daughter’s preschool would be closing for a few weeks due to COVID-19. But then I realized it could be an opportunity to get in better shape as we hike together. Think of your “new normal”—what are the positives? Do you get to spend more time with a spouse who is now working from home? Are you able to spend more time with your kids? Start a spring cleaning project you’ve been meaning to tackle?
- Stay in touch with loved ones. Even while we practice social distancing, we can still stay connected through technology. I’m using FaceTime, WhatsApp, Facebook, email, and text to regularly check in with family and friends. That being said, my social media feeds are full of COVID-19 updates, so I’m only checking social media sporadically to avoid overwhelm.
- Take a break from talking about COVID-19. This one can be tough because it’s top of mind for many of us. But if you start to feel anxious about COVID-19, avoid bringing it up or change the topic if it comes up.
- Do something creative. Try spending time on a creative activity (even if you feel you’re not that good at it!) to take your mind off things. I love making jewelry and find using my hands is a great stress reliever. My cousin, on the other hand, finds crochet works for her. What kinds of activities help you to relax?
- Meditate (or do yoga). Research suggests mindful meditation can help calm anxiety, depression, and pain. New to meditation? Try an app, such as Calm. It offers a variety of meditations to soothe stress and anxiety. And if you’re having trouble sleeping, check out one of their sleep stories. (There’s even one where the Economics teacher from Ferris Bueller’s Day Off drones on!)
- Practice tolerating anxiety. The less tolerance you have for uncertainty, the more anxiety you may feel. The solution, says psychologist Jelena Kecmanovic, is to exercise your “tolerance of uncertainty” muscle. You can build your tolerance by starting small, such as going for a walk without checking the weather first.
- Get creative. When schools close, staying home for weeks with kids—especially little ones—can be challenging. We’ve been using our backyard a lot more than usual, especially since the weather is warming up. I set up a water table for my toddler, and she happily plays for a while. We also kick a ball around on the lawn. For indoor activities to keep your littles busy, Pinterest is a treasure trove of ideas. If you have young kids, try these indoor activities for starters:
- Painting in the bathtub (easy clean-up!)
- Playing dress-up
- Baking together (let your toddler stir the ingredients and smell the spices)
- Playing with playdough (here are some DIY recipes)
- Making a “treasure hunt” tray with toys and kinetic sand
- Building a “racetrack” for toy cars with painter’s tape
- Putting on a puppet show for your child
- Gardening in the backyard together
For more ideas, browse through 49 Montessori-inspired ideas for indoor activities with your kids from Motherly.
For older kids, check out:
- Khan Academy (Their lessons cover math (K-12 through early college), grammar, science, history, AP®, SAT®, and more. It’s all free for learners and teachers.)
- Curiosity Stream (award-winning science, technology, history and nature documentaries, worldwide, and on-demand)
Check out these additional teacher-recommended resources from Seattle’s Child for online learning. You can also do fun things together as a family, such as baking, creating a dance routine, or planting a vegetable garden.
- Laugh. No joke—laughter is a great stress reliever and may even improve your immune system over time. So go ahead and watch that hilarious movie or read a funny book. Here are some truths about parenting for a little inspiration:
“90% of parenting is just thinking about when you can lie down again.”- Anonymous
“I’d love to be a Pinterest mom. But it turns out I’m more of an Amazon Prime mom.”- Anonymous
“When my kids become wild and unruly, I use a nice, safe playpen. When they’re finished, I climb out.”- Erma Bombeck
A final word: When the world feels topsy turvy, it may help to get extra support from a licensed mental health provider. If you prefer to stay home, many therapists are offering sessions through web-video or by phone. (Many of them will even offer short-term therapy to support people through the COVID-19 crisis specifically.) You can also get support through apps such as Talkspace or BetterHelp.
More resources
How to Talk to Kids About Coronavirus (From The New York Times)
Care for Your Coronavirus Anxiety (A compilation of mental health resources by Shine)
Reviewed by: Sarah Henley, LMFT
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