Make a Splash with Indoor Swimming

Find a rhythm for normal activities, such as family meals and reading together at bedtime, to allow a focused time for connection.

On weekends, when schedules are more relaxed, try to keep sleep and wake times within an hour of weekdays to regulate their internal clocks and help sleep come easier.

Focus on What Can Be Controlled

The pandemic has left many kids feeling out of control, exacerbating feelings of anxiety or depression. However, helping children focus on what they can control can help provide a sense of grounding.

In moments of stress, this may look like using coping strategies, like breathing exercises or deep muscle relaxation, Rodriguez says. For the first, take slow, deep breaths together, providing a visual, like a pinwheel or bubbles, to help guide younger children. For the latter, slowly tense and relax each muscle or muscle group, working your way through the body until the uncomfortable emotions have quelled. Search videos online for help with either of these techniques. When grieving cancelled birthdays and holidays, it might be helpful to imagine together what these celebrations will look like when the pandemic is over. You can also think creatively about ways to create a sense of normalcy even when social distancing is required. Host birthday celebrations on Zoom, plan an online family game night between your children and their grandparents, or set up a fun outdoor scavenger hunt.

“We don’t want to wait until we are feeling extremely stressed to start practicing these strategies,” Rodriguez says. “It’s most helpful to build practicing these strategies into our regular routine, so that we are ready to use them when we need them.”

Find Professional Help, If Needed

If distress increases, daily life becomes disrupted or family relationships are affected, you may need to seek out additional help for your child. Talk with your child’s pediatrician or school for help locating resources.

Pandemic life has posed many challenges for parents and children alike. Don’t forget to allow yourself some grace as you work to figure out this new way of living and keep the sanity within your household.