Living through the COVID-19 pandemic hasn’t been easy for anyone. The uncertainty and upheavals of every day have added stress to the lives of adults and children alike.
If you’re a parent, you know just how your children have struggled to understand what’s going on. Schools have been closed, activities and celebrations have been canceled, and your kids probably can’t even spend time with cherished grandparents and relatives.
On top of that, there’s no clear answer to when “normal life” will resume.
For children who dealt with anxiety before the pandemic began, living through the past several months may have been nothing short of a nightmare for them. And if they didn’t struggle with anxiety before the pandemic, COVID-19’s long presence may have actually triggered anxious feelings now.
Fortunately, you can take proactive steps to help your child cope and even thrive during this time.
1. Limit Their Exposure to News
This step is almost always at the top of the list when it comes to reducing anxiety, for good reason.
Be mindful of how much news exposure your child (anxious or not) is allowed regarding the pandemic. Continual reminders of the health risks, death toll, and economic impact aren’t helpful for anyone, let alone children. You can share age-appropriate information, of course; trying to completely shelter them from the situation can leave them feeling confused and disempowered.
2. Talk with Them
Take the time to talk about the pandemic with your children, sharing hopeful information about new treatments and encouraging them. And remind them of the ways in which your family is taking precautions (but don’t let fear dominate that conversation). Many fears are lessened with open communication.
3. Plan for Meaningful Fun
Children often don’t express anxiety the way adults do. But all ages can benefit from opportunities to take their minds off present stressors through fun diversions and meaningful time with their loved ones.
What does your child enjoy doing? What makes them laugh and gives them the chance to just be kids?
As the parent, you can set the tone for an upbeat, cheerful atmosphere in the home. Plan new, silly games. Look for funny movies and television shows. Host a make-believe play with improvised costumes. Get down on their level and interact more than you normally would. And find easy ideas for creative expression.
4. Physical Activity
This is another anxiety fighter that is good for all ages. Incorporate physical activity to help burn off stress and help lift everybody's mood. Dance parties, funny workout routines from the internet, and family walks are good places to start. If your kids are doing virtual schooling, keep in mind that they’re missing P.E., and it's up to you to add much-needed movement to their day.
5. Structure Helps
Children rely on their parents to provide consistency and predictability in their lives. Even if kids are learning remotely, they still need to have a stable routine.
Getting up, dressed, and ready for the day helps even if you’re not going anywhere. Likewise, maintain regular sleep and wake times. You might even consider small family rituals to draw all of you closer, such as keeping a gratitude journal and writing in it at the end of each day.
6. Teach and Model Calm
If you notice yourself feeling anxious, be aware that your children will pick up on it. Even if you don’t feel this way, you can help your kids learn coping techniques for stress and anxiety. There are many resources available to help children learn to slow their breathing and soothe the way their bodies experience anxiety.
On top of that, you can also model the importance of talking through things when they’re upset or worried. And pay attention to the level of noise and chaos in your home, as this can aggravate anxiety for sensitive children.
7. Stay Positive
It really can be hard to stay positive given all that has happened this year. But your anxious child needs to feel hopeful and learn that it is possible to not be overwhelmed by difficulties. And if you’re struggling to stay positive, find a way to address your own fears and uncertainties as well.
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If your child’s life becomes dominated by their anxiety, seeking professional help is important to consider. You don’t want to see your child trapped by their fears, and they don’t have to be. As a therapist, I’ve worked with many anxious children and have the knowledge and experience to help guide them into greater confidence. To learn more, please reach out to my office to learn more about anxiety treatment.