We all have been impacted by the COVID19 pandemic. We have experienced greater social isolation, and changes in routines and resources. Research is finding that people all around the world are experiencing greater mental health problems as a result of the impacts from the pandemic. Six studies with over 10,000 participants (per study) found that there are greater rates of stress, anxiety, depression and Post-Traumatic Stress Disorder (PTSD) since pre-pandemic times. Some groups are more susceptible to impact than others, such as our youth population. Many children have lost activities that provide structure and meaning, like full-time schooling,extracurricular activities, and social engagements. Some children and families are needing to focus now on basic needs, like food, shelter, and physical safety, rather than higher order needs, like self-esteem and self-concept. So how can we support young people during these challenging times when big feelings are coming up?
Here is some food for thought and strategies you might consider using to help build resilience in your kids during these difficult times.
Help them to talk about how they’re feeling. If you ask an adult how they are feeling, they will often say “good, “OK,” or “stressed out.” Expressing a wide variety of emotions can be a great skill to model for the young people in our homes. Check out this mood meter for talking about feelings and emotions. Have your child pick a word that describes how they feel. It will often open up a conversation about the word and their experiences.
Foster connections. Many of us are experiencing isolation so we need to work more intentionally to maintain relationships. Consider having your kids write letters to the family that they might not be able to see over the school breaks, regularly scheduled zoom meetings or calls with friends, or daily hugs with loved ones in the household.
Remind your children that it’s okay to ask for help. Many adults are busy navigating new schedules and potentially new roles, and it can be hard for us to slow down. Remind children that they can interrupt us and ask for help when they need it. This can allow for open and honest communication about what is going on for them and the exploration of the areas that they may be struggling with.
Model healthy behaviors! Kids like to watch and learn from us. Practicing things like eating well, exercising, consistent routines, and refraining from misusing alcohol or drugs, can be healthy behaviors to model. Even consider the language you use if you pour a glass of wine with dinner. Kids pick up on everything and they’ll file that information away.
Help your kids to practice healthy sleep hygiene. Creating a nightly routine for kids to wind down before bed can help them get a good night's sleep. Practicing turning off all electronics at least 30 minutes before bed, brushing teeth, turning off distracting sounds and lights (unless helpful for the individual), and processing concerning thoughts or feelings are a few examples of strategies you can use.
Nurture optimism and gratitude. If you know a young person who tends to look at the glass as being half empty, show them alternative views. That doesn’t mean invalidating how they feel. It’s important to acknowledge their view and introduce them to other ones. Research has shown that practicing gratitude can help rewire our brains and produce more “feel good” hormones for a more positive outlook on life.
This list is just a few of the many strategies that can help your kids and your family during this pandemic to stay healthy, happy and connected. For more information, please don’t hesitate to reach out to Heather, your SAP Counselor at: (802)383-1149 or hbedell@cvsdvt.org