Kids cope with stress under normal circumstances — the stress of school, extracurricular activities and so many other aspects of their lives. But the abnormal conditions of the coronavirus pandemic
have weighed down children with far more stress. Simply put, the pandemic has upended their lives.
“The most important thing to consider is that stress can directly and indirectly affect all parts of a person’s physical and mental health
. Too much stress makes everything worse,” licensed professional counselor Eric Patterson
It’s far from a hopeless situation, though. To combat the effects of stress on kids, parents should follow these seven tips.
1. Communicate with your kids.
Holistic physician Dr. Bradley Nelson
says an important piece of information to share with your kids is that the pandemic won’t last forever.
“Knowing that this is all a temporary situation can go a long way toward alleviating children’s natural fears and anxieties,” says Nelson, author of “The Emotion Code.”
, a licensed professional counselor and registered play therapist, says it’s also critical for you to frequently ask your kids what’s on their minds and let them express their thoughts.
“There are no right or wrong answers here, and parents can provide some powerful stress relief by just listening and validating their kids’ thoughts and emotions,” she says. “This is also a great opportunity to listen for misperceptions that your child may have that could be exacerbating fears.”
Board-certified psychiatrist Dr. Carole Lieberman
suggests validating your kids’ feelings with comments like this: “I understand how you’re feeling. Let’s talk about what’s going on in the world that’s making you feel this way, and you can ask me anything you want.”
2. Try to stay upbeat.
Children take their cues from the attitudes and emotions of their parents, other adults and older children, Nelson notes. Therefore, he says, it’s vital to maintain a positive mental state and not let your own negative emotions get the best of you.
In the same vein, licensed professional counselor Monica Douglas Davis
says you should be patient with yourself and your kids.
“This is uncharted territory for us all. There is no manual to follow. Mistakes will happen,” Davis says. “Be kind, truthful and forgiving, and move on.”
3. Create a routine.
Lomme says kids function best when they know what to expect. That’s why she recommends establishing a day-to-day routine.
“During a time when so much of their world may feel chaotic, having a schedule or daily routine will add a sense of security and predictability,” she says.
If possible, seek your child’s input when you’re setting up a schedule, Lomme suggests. Are there certain activities they’d like to happen at specific times of the day? Are there daily activities that you as a parent know are important for your kids?
4. Prioritize sleep.
Lomme says that ensuring your kids get a proper amount of sleep helps keep their emotions in check. As part of good sleep habits, adhere to a bedtime routine
, stick to a consistent bedtime and cut back on screen time late in the evening, she says.
“Because our nervous system is responsible for regulating our moods and transmitting all kinds of information that helps us during daily functioning, it’s imperative that it gets a chance to relax during sleep,” Lomme says.
According to the American Academy of Pediatrics
, here’s the recommended daily amount of sleep for kids:
- 4 to 12 months — 12 to 16 hours, including naps
- 1 to 2 years old — 11 to 14 hours, including naps
- 3 to 5 years old — 10 to 13 hours, including naps
- 6 to 12 years old — Nine to 12 hours
- 13 to 18 years old — Eight to 10 hours
5. Plan playtime.
Especially if they’re being homeschooled, your kids should be given some downtime, such as virtual playdates with their friends, Lomme says. This activity could, for instance, be spread across 10-minute spurts during the day or built into a 30-minute swath of time.
6. Get moving.
Research shows exercise
can ease stress. Exercise is especially critical at a time when many kids are moving less than they normally would. The types of physical activity appropriate for your child depend on their age. Here are some overall suggestions, courtesy of UT Health San Antonio
- Online fitness classes
- Organized playtime
- Nature hikes
- Neighborhood walks
7. Practice self-care.
Licensed clinical social worker Ned Presnall
points out that parents must set aside time to meet their own needs in order to adequately meet their children’s needs.
“This can mean an introverted parent negotiating with his partner to have some alone time or a parent who enjoys exercising getting up before dawn to go for a run,” Presnall says. “Some parents may feel guilty for spending extra time on themselve
s, but the investment is overwhelmingly worth it.”
Watoto kukabiliana na mkazo chini ya hali ya kawaida <unk> mkazo wa shule, shughuli za ziada na mambo mengine mengi ya maisha yao. Lakini hali mbaya ya janga la coronavirus imewasumbua watoto kwa mkazo zaidi. Kwa ufupi, janga hilo limebadili maisha yao. <unk>Kitu muhimu zaidi cha kuzingatia ni kwamba mkazo unaweza kuathiri moja kwa moja na kwa njia isiyo ya moja kwa moja sehemu zote za afya ya mwili na akili ya mtu. Mkazo mwingi sana hufanya kila kitu kiwe kibaya zaidi, "mshauri wa kitaaluma mwenye leseni Eric Patterson". Hata hivyo, hali hiyo si mbaya sana. Ili kupunguza athari za mkazo kwa watoto, wazazi wanapaswa kufuata vidokezo hivi saba. 1. Uwe na mtazamo wa kweli Zungumza na watoto wako. "Daktari wa afya wa Marekani, Bradley Nelson, amesema: ""Hatua muhimu ya kuwaambia watoto wako ni kwamba janga hili halitaendelea milele." "Kujulikana kwamba hii ni hali ya muda inaweza kwenda njia ndefu kuelekea kupunguza hofu za asili za watoto na wasiwasi, ""Nelson, mwandishi wa ""The Emotion Code,"" mshauri wa kitaaluma aliye na leseni na mtaalamu wa matibabu ya kucheza, anasema pia ni muhimu kwa wewe kuuliza mara kwa mara watoto wako nini katika akili zao na kuwaacha kueleza mawazo yao." "Hakuna majibu sahihi au yasiyo sahihi hapa, na wazazi wanaweza kutoa misaada yenye nguvu ya mkazo kwa kusikiliza na kuthibitisha mawazo na hisia za watoto wao", anasema. "Kama unajua, kuna uwezekano mkubwa wa kuwa na wasiwasi wa ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya"" na ""kufanya."""" Hebu tuzungumze juu ya nini kinachotokea ulimwenguni ambacho kinakufanya uhisi kwa njia hii, na unaweza kuniuliza chochote unachotaka. Jaribu kuwa na mtazamo mzuri. "Kama vile Nelson anavyosema, ""watoto hujifunza mambo mengi kutokana na mtazamo na hisia za wazazi wao, watu wengine wazima, na watoto wakubwa.""" Kwa hiyo, yeye asema, ni muhimu kudumisha hali nzuri ya akili na kutoruhusu hisia zako zenye kudhuru zikushinde. "Mwanamke mmoja anayeitwa Monica Douglas Davis, ambaye ni mshauri wa kitiba, anasema hivi: ""Mimi na watoto wangu tunahitaji kuwa na subira." <unk>Hii ni eneo lisilojulikana kwa sisi sote. Hakuna mwongozo wa kufuata. Makosa yatatokea, "Davis anasema. Uwe mwenye fadhili, mwenye kusema kweli na mwenye kusamehe, na uendelee na maisha yako. 3. Fanya mambo ya kawaida. Lomme anasema watoto hufanya kazi vizuri zaidi wanapokuwa na uhakika wa kile wanachoweza kutarajia. Hiyo ndiyo sababu anapendekeza kuanzisha utaratibu wa kila siku. "Wakati ambapo sehemu kubwa ya ulimwengu wao huenda ikawa yenye machafuko, kuwa na ratiba au utaratibu wa kila siku kutaongeza hisia ya usalama na kutabiriwa", asema. Ikiwa inawezekana, tafuta maoni ya mtoto wako unapopanga ratiba, apendekeza Lomme. Je, kuna shughuli fulani ambazo wangependa kufanyika katika nyakati hususa za siku? Je, kuna mambo fulani ambayo wewe kama mzazi unajua ni muhimu kwa watoto wako? 4. Uwe na uhakika Tumia usingizi kuwa jambo la kwanza. Loma anasema kuwa kuhakikisha watoto wako wanapata kiasi cha kutosha cha usingizi husaidia kudhibiti hisia zao. Kama sehemu ya tabia nzuri ya usingizi, kufuata utaratibu wa kulala, kushikamana na wakati wa kulala thabiti na kupunguza wakati wa skrini jioni. "Kwa sababu mfumo wetu wa neva unawajibika kwa kudhibiti hali yetu ya moyo na kupitisha aina zote za habari ambazo hutusaidia wakati wa kufanya kazi ya kila siku, ni muhimu kwamba hupata nafasi ya kupumzika wakati wa kulala, "Lomme anasema. Kulingana na Chuo cha Amerika cha Pediatrics, hii ni kiasi cha kulala cha kila siku kilichopendekezwa kwa watoto: miezi 4 hadi 12 <unk> masaa 12 hadi 16, ikiwa ni pamoja na usingizi <unk> miaka 1 hadi 2 <unk> masaa 11 hadi 14, ikiwa ni pamoja na usingizi <unk> miaka 3 hadi 5 <unk> masaa 10 hadi 13, ikiwa ni pamoja na usingizi <unk> miaka 6 hadi 12 <unk> masaa tisa hadi 18 <unk> masaa nane hadi 10. Panga wakati wa kucheza. Hasa ikiwa wanafundishwa nyumbani, watoto wako wanapaswa kupewa wakati wa kupumzika, kama vile tarehe za kucheza za kawaida na marafiki wao, Lomme anasema. Kwa mfano, shughuli hii inaweza kuenea katika vipindi vya dakika 10 wakati wa mchana au kuingizwa katika kipindi cha dakika 30. 6. Uwe na uhakika Kuanza kusonga. Utafiti unaonyesha kwamba mazoezi ya mwili yanaweza kupunguza mkazo. Mazoezi ni muhimu hasa wakati ambapo watoto wengi wanafanya mazoezi kidogo kuliko kawaida. Aina ya mazoezi ya mwili ambayo mtoto wako anapaswa kufanya inategemea umri wake. Hapa kuna mapendekezo ya jumla, kwa heshima ya UT Afya San Antonio - Madarasa ya mazoezi ya mwili mtandaoni - Wakati wa kucheza uliopangwa - Matembezi ya asili - Matembezi ya Jirani 7. Jitunze kujitunza. Mtaalamu wa masuala ya kijamii, Ned Presnell, anasema kuwa wazazi wanapaswa kuweka wakati wa kukidhi mahitaji yao wenyewe ili kukidhi mahitaji ya watoto wao. "Hii inaweza kumaanisha mzazi mwenye mwelekeo wa ndani anayejadiliana na mwenzi wake ili apate wakati wa kuwa peke yake au mzazi anayependa kufanya mazoezi, kuamka kabla ya mapambazuko ili kukimbia", anasema Presnall. <unk>Wazazi fulani huenda wakahisi kuwa na hatia kwa kutumia wakati mwingi zaidi juu yao wenyewe, lakini uwekezaji huo unastahili sana.<unk>