How to protect your child’s mental health during the pandemic

In this stressful time, when many of us are facing anxiety over our health, our finances and our family’s safety, we can all use some tips to reduce the mental load. If you’re a parent, you might be wondering about the best ways to keep your children safe and happy. Here are several ways to help protect your child’s mental health during the pandemic.




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Stick to a routine

With school days, childcare schedules and extracurricular programs altered, normal routines, like getting up at the same time every day or having set meal times, are likely to fall by the wayside. But sticking to a regular routine is an important way to give kids an anchor to normalcy. Having a routine can help reduce stress and anxiety about wondering what to do next, and can give kids a sense of control in an unsure time.




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Exercise together

There are many physical benefits to exercise, for both kids and adults, but regular activity is also great for mental health. Exercise helps reduce stress, and increases feel-good endorphins in your body. According to sport and exercise psychologist Jocelyn Penna, exercising as a family is even better. “When families exercise together, they gain the combined benefits of being together, growing together and encouraging each other to be active,” she says.




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Let them hang out with friends, virtually

Maintaining relationships with friends is important to a child’s well-being. While traditional playdates or hanging out at the mall together aren’t possible in the time of social distancing, Dr. Sean O’Leary, a member of the American Academy of Pediatrics Committee on Infectious Diseases, encourages virtual meetups between kids and their friends. There are several apps available that allow kids to chat online while they play a game or watch a show together.




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Play with them

Playing games with kids, and encouraging them to use their imagination, is a great way to connect. According to Psychology Today, playing with your children can help improve their cognitive skills, while also encouraging them to regulate their emotions and inhibiting the amount of stress chemicals they release.




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Limit the news they’re exposed to

It’s impossible, and not realistic, to shelter kids from all the bad news in the world. As psychologist Elena Jeffries explains, kids should have a general understanding of what’s going on without being bombarded with information. Consider the medium of news they’re exposed to, as images on TV are often graphic and disturbing. Prepare them for what they’re about to see, listen to or read, and offer context for how this news actually relates, if at all, to their situation.




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Let them talk about their feelings

In stressful times, you might think the best thing is to distract your children so they don’t dwell on the negative. Instead, Jamie Howard, director of Trauma and Resilience Service at the Child Mind Institute recommends encouraging kids to talk about their feelings. Let them lead the way and allow them to ask questions without guiding the conversation in a way that might increase their worries.




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Focus on what you’re doing to stay safe

One of the best ways to diminish a child’s concerns about troubling situations is to focus on everything you can and are doing to stay safe. “Kids feel empowered when they know what to do to keep themselves safe,” says child psychologist Jamie Howard. Teaching them proper handwashing, teaching about physical distancing rules and why they’re important, and discussing when and why people wear masks can make situations like the coronavirus outbreak seem less scary.




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Teach them to meditate

There’s lots of talk about how mindfulness and meditation can benefit our overall health, and that advice seems to hold for kids as well as adults. Encouraging your children to practice meditation can help them cope with stress and fear. According to one study, mindful meditation was shown to improve social-emotional resiliency and reduce anxiety in children.




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Encourage them to get plenty of sleep

If regular school and work hours have been disturbed, it may be tempting to allow kids to stay up later or change their sleep routines. Proper rest is an important tool in maintaining good mental health, as it helps children deal with aggression, feel less hyperactive, have better concentration and feel less depressed and anxious. Healthy sleep routines are important for teens as well as younger children, and tips like banning screens at night, encouraging a dark and cool sleep environment and avoiding caffeine or food before bed can help.




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Maintain a healthy diet

When we think of comfort foods, berries, nuts and oatmeal probably aren’t the first things that come to mind, but there is some evidence that certain foods do help us deal with stress. So-called “junk food” or things we eat to treat ourselves or our kids can become extra tempting when we’re feeling blue, but studies show that unhealthy food actually increases the risk of depression. Encouraging your kids to stick to fruits, veggies and lean meats most of the time, and save the cookies and candies as a once-in-a-while pleasure, will pay off in the long run.




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Connect with extended family

While physical distancing from grandparents, aunts, uncles and other extended family members who don’t live in the same house is necessary for public health, it can be extra difficult on children. But being physically separated from loved ones doesn’t mean children have to be socially separated. Encourage your kids to connect with family through video chats, phone calls and even old-fashioned letter writing.




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Be patient

Feeling irritable, crying and “acting out” are normal responses for a child to exhibit during a time of tension and transition, but it can be tough for parents, who are also feeling the stress of isolation and change, to cope with. As much as possible, practice patience with your child, even in times of tantrum, by recognizing the triggers that set them off. Step away from the situation, practice deep breathing, and try to exhibit calm, soothing encouragement to diffuse the situation.




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Let them make choices

There is so much about this current world situation, and even everyday normal life, that we can’t control. For kids, even a small sense of control can help make things seem less overwhelming. This can be achieved by letting them make choices, such as what to wear, which book they want to read at bedtime, or what kind of sandwich they want for lunch. Providing choices that you and your kids can agree on gives them a sense of power which will ultimately make them feel happier.




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Relax screen-time rules

Parents are used to hearing about the negative impacts of too much screen time, but with many usual opportunities for children to learn and play limited, even organizations like UNICEF are advising parents to relax the usual restrictions regarding internet, television and video game usage. Screens have now become an essential tool for education, entertainment and social interaction, meaning that there’s probably more to gain than to be lost by allowing them a little extra time watching Netflix or playing games.




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Let them help you

Depending on their age and capabilities, involving children in chores might end up making more work for parents. But Psychology Today’s Eileen Kennedy-Moore explains that there are real mental health benefits to letting children help out around the home. Showing them how to pitch in teaches them the importance of doing things for the greater good, and also gives them a sense of satisfaction. Research shows that when children complete non-stressful household tasks, it actually improves their happiness.




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Let them try a new hobby

Encouraging your kids to alleviate their confinement by trying out a new hobby may also benefit their mental well-being. According to psychologist Dr. Stephanie Smith, learning a new skill is a great stress-buster because it helps people break out of their usual behavior patterns and gives them something to focus on other than their worries. It can also be a great way to have fun.




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Encourage creativity

Studies have proven that drawing, painting or working with clay helps people deal with trauma, and that any sort of expressive experience, whether through visual art or writing, helps us manage our negative emotions. When kids create, they also feel good and learn how enjoyable it can be to experiment and try new ways of thinking.




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Shower them with affection

According to research, affectionate parents raise happier kids, who also exhibit better self-esteem, improved communication and fewer psychological and behavioral problems. In times of stress, children might regress into previous behaviors such as crying, bedwetting or coming into their parents’ bed at night. Some children also might become extra clingy, even though they’re actually spending more time with parents. All of these things are a sign that the child is seeking more attention, reassurance and affection.




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Reach out to professionals for support

Sometimes children might want or need someone outside of the family circle to talk to. Speaking with a therapist can help them communicate how they’re feeling, and cope better with the stresses of isolation. With physical distancing protocols in place, traditional visits to a therapist might not be possible, but experts say teletherapy by phone or video conference is as effective as an in-person session.




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