Coping Skill 2: Make Time for Mental Rest

Everyone around the world is experiencing increased worry right now, including children and teens. You can help your child take mental breaks by practicing a few minutes of relaxation or mindfulness together or teaching them how to do this on their own. Research shows that even 5 minutes a day of relaxation practice can help reduce stress, decrease inappropriate behavior, boost concentration, and improve sleep. Here are a few strategies you can try at home:

For a short video about relaxation, see: https://www.youtube.com/TRAILS/Relaxation

TRAILStoWellness.org

© Copyright 2013 The Regents of the University of Michigan. All Rights Reserved.

Last edited: 03/22/2020

Coping skill 3: Coping with Big Thoughts

When faced with stress or uncertainty, our brains are designed to focus on warning signs of danger. This “fight or flight” response increases our heart rate and makes us feel uneasy and tense. One way to feel better is to identify the source of our anxiety, and use careful thinking skills to calm back down. You can help your child or teen learn to recognize worried thoughts and focus on more helpful thoughts instead.

Step 1: Help your child identify their thoughts

(Ask: If you were a cartoon, what would your thought bubble say right now?)

Step 2: Help your child figure out if this thought is fully true, somewhat true, or not really reasonable

(Ask: How do you know this is true? Let’s find out more about this. How likely is this?)

Step 3: After discussion, help your child come up with a believable, but less worried thought

(Ask: What could you tell yourself instead that would help you feel less worried? What would you tell a friend who was having the same thought, to help them realize it wasn’t fully true?)

For a short video about coping with worried thoughts, see: https://www.youtube.com/TRAILS/Thoughts

TRAILStoWellness.org

© Copyright 2013 The Regents of the University of Michigan. All Rights Reserved.

Last edited: 03/22/2020

Coping Statements for Anxious Thoughts

Description: Coping skill cards for anxiety, fear, and feeling overwhelmed with a list of statements to use to ease the severity of those feelings.

Grade Level: 2nd and up (can be adapted for younger)

Description: Coping skill cards for anxiety, fear, and feeling overwhelmed with a list of statements to use to ease the severity of those feelings.

Grade Level: 2nd and up (can be adapted for younger)

Coping Skill Activity Page:

Description: Coloring pages for students to do that identifies emotions and teaches a couple coping skills.

Grade Level: 2nd and below

What is normal behavior for children and teens right now?

With schools suddenly closed, many students feel cut off from social networks and are experiencing confusion, stress, worry, and disappointment. The following reactions are common, but if they continue for 2 weeks or more, or are very significant changes from their normal behavior, it may indicate that our child or teen could use your help to manage what they are feeling.

What can I do to help my child or teen cope?

TRY TO MAKE YOUR CHILD’S DAY PREDICTABLE:

Determine sleep schedules and help your child stick to them. Children and teens need about 9-11 hours of sleep per night. For more information on healthy sleep, visit www.sleepeducation.org. Try to provide structure. A consistent schedule can help kids and teens know what to expect and adjust. Knowing how the day will go can help you get through it more easily, too.

For younger children (PreK-Grade 5):

• If multiple caregivers will be in your home, post a visual schedule so kids know who will be taking care of them and when you will be available. Review the schedule every day.

• If possible, find some time during the day when you ask children not to interrupt you unless there is an emergency. You need this time to process your own feelings and take care of yourself. Help children understand when these times are and what they should do during those times.

FIND WAYS TO MAINTAIN SOCIAL CONNECTION:

Social support is critical for getting through difficult experiences. School-aged children should have opportunities to connect with classmates, friends, or relatives every day, if possible. Find ways to help your child make a phone or video call, write letters or emails, send text messages, and leave the house when possible to see that other community members are also outside (while following CDC recommendations for social distancing). If it is not possible to help your child or teen connect with peers, one strategy that may be helpful is to talk with them about the connection they now share with millions of kids around the world. They truly are all in this together, and this moment will be in the history books from this day forward. That sense of connection may be helpful.

MDE COVID-19 Education Information and Resources