Back To School Stress And The COVID-19 Pandemic Coping Tips For Families
Getting back to school this year is a whole new ballgame. The COVID-19 pandemic has you and many other parents balancing safety concerns with getting through the school year. You’re doing the best you can with the information you have right now. Still, it’s easy to become overwhelmed. If you’re worried about how you and your child will make it from week to week, these tips can help.
Your Stress as a Parent
As a parent, your stress is likely coming from a few specific worries.
- How good will my child’s education be this year?
- What if my child doesn’t do well academically?
- How can I keep my child safe?
- What do I do if my child gets sad, lonely, or stressed by all this?
Stewing over these concerns can lead to increased stress, feelings of anxiety, poor sleep and tense muscles. It’s tough to help your child when you are struggling yourself.
How You Can Cope
You’ll do your best to help your children when you can calm your own worries more easily. Try these tips for addressing physical symptoms and the anxious thoughts swirling in your mind.
- Reduce the information load on your mind. Stay updated on your school and your local news, and consider trimming out the rest. Add positive, humorous or calming information into your day as well.
- Stay active. Take a brisk walk, do a short workout or do some physical chores every day. This will help your sleep, relax your muscles and will trigger the release of hormones that promote a better mood.
- Talk to a supportive friend or family member. Sharing your feelings with someone you trust can release them from your mind and body.
Children Feeling Stress and Anxiety
Coping with change takes a lot of energy, and your child is likely to feel some additional stress throughout the school year. Whether your child is schooling from home or in person, their patience and coping skills will be tested. Behavior problems are often a sign that your child needs guidance or support, so be on the lookout for some of these signals:
- Isolating, withdrawing or not engaging
- Hitting or breaking things
- Increased conflict
- Increased sadness or lack of interest
- Physical symptoms like headaches, stomachaches or trouble sleeping
- Clinginess, problems separating
- Going backward with age-appropriate skills like bedwetting
Helping Your Child Cope
- Keep routines. Routines are more important than ever right now. They allow the brain to take shortcuts, saving energy for more challenging activities like school and creative play.
- Keep things simple. Pick and choose your activities carefully, leave plenty of time for transitions and make sure your child gets their sleep.
- Make time for fun and stay connected. If you can do it safely, arrange outdoor distanced playdates to keep their vital friendships intact. Or, find ways for friends to connect online or with video chat. Spend time connecting with your child every day to stay tuned into their moods and needs. Read together, play and invite them to help you at home.
- Address behavior issues with flexibility. Your child will likely struggle with some part of your COVID-19 routines. They may act out, withdraw or just seem unsettled. It may take you more time and effort than normal to help them feel secure, so be flexible and forgiving as you sort things out.
Coping with Uncertainty and COVID-19
Your anxiety doesn’t have to be in the driver’s seat. If you feel like you or your child need more support beyond these tips, consider seeing a mental health professional. While you may not know what tomorrow brings, you can help your family feel more settled each day.
