Tips for Parents
SELF-CARE FOR CURRENT TIMES
Stay in the present.
Take time for yourself.
Do what helps you feel safe.
Stay connected.
Take time to talk.
Keep things in perspective.
Separate what is in your control and what is not.
Get the facts from a credible source.
Keep yourself healthy.
Relax.
Pay attention to your body, feelings, and spirit.
Get outside.
Anxiety
Slow Down: Encourage your child to take some slow, deep breaths to calm the physical effects of anxiety. Practice together by breathing in for three seconds, holding for three seconds, then out for three.
Make Time To Worry: Setting aside some designated time to deal with worries can stop anxious thoughts from taking over. Try creating a daily ritual called ‘worry time’, and encourage children to draw or write down whatever’s bothering them. When the time is up – after 10 to 15 minutes – shut the worries up in the box or tear them off the wall and say goodbye to them for the day.
Encourage Positive Thinking: Kids with anxiety often get stuck on the worst-case scenario or 'what ifs' in any situation. You can help them shift these thinking patterns by:
reminding them of times they've dealt with similar issues in the past and how things worked out OK
helping them to challenge the scary thought with facts and evidence. For example, we know that crocodiles can't survive under our bed
make a plan for how they'll respond if things don't go as they'd like.
Have A Go: Anxious kids often worry about making mistakes or not having things perfect. This can lead to them avoiding situations or activities – they’d rather sit out than get it wrong. Emphasize giving new things a try and having fun over whether something’s a success or failure.
Model Helpful Coping: Don’t just tell your child how to overcome emotions – show them. When you get anxious or stressed, verbalize how you’re coping with the situation: “This looks a bit scary, but I’ll give it a go.” And hey, you might even knock off one of your own fears.
Taking Charge: Think about what you can do to make your child feel like they have some control over the scary situation. For example, if your child gets anxious about intruders, make shutting and locking their bedroom window part of their night-time responsibilities.
Be Up Front: Lots of kids have worries about death, war, terrorism or things they see on the news. This is all really normal. Talk through their fears and answer any questions truthfully. Don’t sugar-coat the facts – try and explain what’s happening in a way that puts their fears in perspective.
Check Your Own Behavior: Kids pick up all sorts of signals from the adults in their lives, so have a think about the messages you’re sending. Over-protective family members can inadvertently reinforce children’s fears that the world is a dangerous place where everything can hurt you. Similarly, parents who ‘over-help’ are subconsciously telling their kids that they can’t do anything without adult support.
If you’re prone to ‘helicoptering’, try taking a step back and waiting next time before you jump in. It can be hard seeing your child distressed, but figuring things out for themselves is an important step in building resilience.
