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As much as parenting is full of rewarding, proud moments, there will be many times when you can feel stressed and worried. On top of the existing pressures of parenting, Covid-19 bought many new worries for parents regarding the wellbeing of the whole family. Even after Covid restrictions, getting back to 'normal' has been a gradual process. We appreciate all that you did to support children at home during Lockdowns to ensure they were still accessing home learning and developing their digital and emotional resilience. There is lots of support available to help with your own wellbeing. Take some time to explore some of the websites and resources below .
As much as parenting is full of rewarding, proud moments, there will be many times when you can feel stressed and worried. On top of the existing pressures of parenting, Covid-19 bought many new worries for parents regarding the wellbeing of the whole family. Even after Covid restrictions, getting back to 'normal' has been a gradual process. We appreciate all that you did to support children at home during Lockdowns to ensure they were still accessing home learning and developing their digital and emotional resilience. There is lots of support available to help with your own wellbeing. Take some time to explore some of the websites and resources below .
Stress and Anxiety
Stress and Anxiety
The Stress Bucket
The Stress Bucket
Everyday life can bring a lot of worries and stress. These two short videos explain the importance of understanding the things that cause stress and how we can manage it. Thinking of ways to empty our 'stress bucket' can help free up your thoughts.
Managing Stress
Managing Stress
Anxiety is a feeling of unease, such as worry or fear. It can be mild to severe and many people experience it during their lifetime. Find out more about how anxiety affects your body and mind.
Audio Guides
Audio Guides
A range of NHS audio guides on:
low mood and depression
anxiety and control
sleep
low confidence and assertiveness
unhelpful thinking
STOP Meditation practice
STOP Meditation practice
This simple meditation called the STOP method can be used whenever we need a quick break from the chaos of parenting. Or, it can even work as a family meditation to wind down from the day together. It helps us let go of stress or whatever else is bothering us at the moment, so we can be more present with the people around us.
Stop. Pause whatever you're doing. You can even sit down in a comfortable position.
Take a few deep breaths. Breathe in through the nose, and out through the mouth. Use the inhale to be mindful of taking in fresh air, your lungs expanding. Exhale any stress in the body and in your mind. Feel your muscles soften and relax.
Observe. Notice and pay attention with curiosity to your thoughts, sensations, and emotions.
Proceed. Return to whatever you were doing, responding to your family from a clearer, calmer mental state.
Hand breathing relaxation
Hand breathing relaxation
Learn ways to regulate your emotions with Karen Triesman. Visit the safe hands thinking minds website (above) for more videos like this.
Top tips to support your wellbeing
Top tips to support your wellbeing
Information from Ealing Mental Health Support Team Covid-19 support booklet.
1. Exercise- Physical activity has a huge potential to enhance our wellbeing. Even a short brisk walk can increase our mental alertness, energy and positive mood. Participation in regular physical activity can also increase self-esteem, and reduce stress and anxiety.
1. Exercise- Physical activity has a huge potential to enhance our wellbeing. Even a short brisk walk can increase our mental alertness, energy and positive mood. Participation in regular physical activity can also increase self-esteem, and reduce stress and anxiety.
2. Diet- What we eat and drink affects our physical and mental health. Having a balanced diet can have a positive impact on your energy levels, it can also help you to think more clearly and improve your mood and overall wellbeing.
2. Diet- What we eat and drink affects our physical and mental health. Having a balanced diet can have a positive impact on your energy levels, it can also help you to think more clearly and improve your mood and overall wellbeing.
3. Sleep -It is important to develop and stick to a healthy sleep routine - even during this time when we have been asked to stay at home as much as possible. Good-quality sleep makes a big difference to how we feel mentally and physically. For example, it helps us cope with any worries surrounding the coronavirus and boosts our immune system’s ability to fight infections.
3. Sleep -It is important to develop and stick to a healthy sleep routine - even during this time when we have been asked to stay at home as much as possible. Good-quality sleep makes a big difference to how we feel mentally and physically. For example, it helps us cope with any worries surrounding the coronavirus and boosts our immune system’s ability to fight infections.
4. Stay connected- Maintaining healthy relationships with people you trust is important for your mental wellbeing. Think about how you can stay in touch with friends and family while you are all staying at home – by phone, messaging, video calls or social media – whether it's people you usually see often, or connecting with old friends.
4. Stay connected- Maintaining healthy relationships with people you trust is important for your mental wellbeing. Think about how you can stay in touch with friends and family while you are all staying at home – by phone, messaging, video calls or social media – whether it's people you usually see often, or connecting with old friends.
5. Relaxation and mindfulness- School closures and self-isolation and other factors you might have going on at home can lead to stress and anxiety. Relaxation techniques such as deep breathing and meditation can really help your wellbeing. If you are able to practice these regularly then you will feel the greatest benefits, so see if you can set aside even a little time every day.
5. Relaxation and mindfulness- School closures and self-isolation and other factors you might have going on at home can lead to stress and anxiety. Relaxation techniques such as deep breathing and meditation can really help your wellbeing. If you are able to practice these regularly then you will feel the greatest benefits, so see if you can set aside even a little time every day.
6. Have a routine- Think about how you can adapt and create new routines that will help to keep you grounded during times of uncertainty. Try to keep as much of your usual routine as possible, for example you can wake up and get ready at the same time, structure work/study time and meaningful activities into your day.
6. Have a routine- Think about how you can adapt and create new routines that will help to keep you grounded during times of uncertainty. Try to keep as much of your usual routine as possible, for example you can wake up and get ready at the same time, structure work/study time and meaningful activities into your day.
7. Limit media coverage- Constant exposure to news about the outbreak can make us feel overwhelmed, stressed and anxious. Try to limit the amount of time you spend reading, watching or listening to news coverage to one or two times a day. Make sure you use trustworthy sources, such as https://www.gov.uk/ and https://www.nhs.uk/
7. Limit media coverage- Constant exposure to news about the outbreak can make us feel overwhelmed, stressed and anxious. Try to limit the amount of time you spend reading, watching or listening to news coverage to one or two times a day. Make sure you use trustworthy sources, such as https://www.gov.uk/ and https://www.nhs.uk/
8. Look for positives - In these scary and uncertain times, it is important to continue to stay positive. One way you can stay positive is to keep a gratitude journal, where every day you write down one or two things you are grateful for that day (no matter how small). You could use social media to follow accounts dedicated to spreading positive stories. You could consider with your family how you can help the people in your community, as helping others can be good for our own mental health and wellbeing.
8. Look for positives - In these scary and uncertain times, it is important to continue to stay positive. One way you can stay positive is to keep a gratitude journal, where every day you write down one or two things you are grateful for that day (no matter how small). You could use social media to follow accounts dedicated to spreading positive stories. You could consider with your family how you can help the people in your community, as helping others can be good for our own mental health and wellbeing.
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