How to Deal with COVID-19 creating Anxious Children

We are now several weeks into escalated self-isolation and lockdown with minimal information on how long it is all going to last. The uncertainty of what our future looks like can cause anxiety for adults but also our children.

With many children completing their learning at home at the moment, their standard routine has been completely thrown out the window. Kids really thrive when part of a structured routine – whether they agree with this is another question though. When their day-to-day activities are turned upside down and their routine is changed or non-existent, it is completely natural for kids to feel overwhelmed, anxious, worried and a little scared.

The first thing that we recommend is acknowledging that it is completely OKAY to have these feelings. Explain to your children that part of our human experience is to have feelings, some feel good and others uncomfortable but it is all normal. Share your feelings with your children also so they know they are not alone.

Another important tip to help minimise anxiety is to keep communication open. Asking questions and checking in with your children allows them to express what may be going on inside their head. Have short chats with your children and let them know that it is normal for different emotions to arise in times of change and uncertainty. Tell your children that when they experience bigger feelings that it is their brains reaction to the situation and it is just trying to protect them and keep them safe. Ensure that your children know that their feelings won’t last forever. Reassure them that you are there for them and remind them that everything will be OKAY.

Some physical signs that demonstrate that your child is feeling anxious or nervous are:

·      Restlessness

·      Biting nails

·      Trouble sleeping or falling asleep

·      Irritability

·      Fidgeting

·      Throwing tantrums

·      Lack of focus and concentration

Practicing mindfulness daily can help your children, and yourself, to put your unhelpful thoughts to the side and focus on something positive in the present moment. You could use any of the following mindfulness, meditation or heartfulness activities to help become calm, relaxed and happy:

·      Focus on your breathing

·      Move your body by exercising or stretching

·      Make a gratitude list (by writing, drawing or thinking about what you are grateful for)

·      Listen to the sounds around you and focus on one at a time

·      Complete a body scan to relax each part of your body which will in turn calm your mind

·      Listen to a guided visualisation and let your imagination be directed in positive ways

·      Practice positive thinking – “I am calm.” “I am safe.” “I am happy.” to send happy and calming messages to the brain

·      Colour in or draw pictures to express creativity

·      Check in with your five senses and savour each sense in the present moment

Remember that hard times do not last forever. Be sure to stay connected with your children and loved ones that you see each day as well as those you are distanced from. We will get through this together.

There are many mindfulness activities that can be practiced each day or multiple times throughout the day to support your children or care for yourself. For access to quality resources to nurture the wellbeing of the little people and big people in your life during this time, be sure to visit headandheartmindfulness.com.au/shop.