Healthy ways to cope with stress THE PANDEMIC IS ALSO A STRESSFUL TIME FOR PARENTS, WHO ARE TRYING TO BALANCE LIFE, WORK, FAMILY AND REMOTE LEARNING. HERE IS A LIST OF TIPS FROM THE CENTERS FOR DISEASE CONTROL (WWW.CDC.GOV) ON DEALING WITH AND REDUCING
• Know what to do if you are sick and are concerned about COVID-19. Contact a health professional before you start any self-treatment. • Know where and how to get treatment and other support services and resources, including counseling or therapy (in person or through telehealth services).
STRESS, NOW AND ANYTIME.
• Take care of your emotional health. Taking care of your emotional health will help you think clearly and react to the urgent needs to protect yourself and your family. • Take care of your body. — Take deep breaths, stretch or meditate — Try to eat healthy, well-balanced meals. — Exercise regularly. — Get plenty of sleep. — Avoid excessive alcohol and drug use. • Take breaks from watching, reading or listening to news stories. • Make time to unwind. Try to do some other activities you enjoy. • Connect with others. Talk with people you trust about your concerns and how you are feeling. • Connect with community- or faithbased organizations. While social distancing measures are in place, connect online, through social media, or by phone or mail.
• Avoidance of activities enjoyed in the past • Unexplained headaches or body pain • Use of alcohol, tobacco, or other drugs Physical self-harm or statements about inflicting self-harm need to be taken seriously at any age and should be evaluated by a professional, Lubarsky said. MANAGE UNCERTAINTY Sandy Norton, LICSW, director of Child, Adolescent, and Family Clinical Services at the Center for Life Management in Derry, said that her center, too, has seen an increase in children suffering from anxiety and depression. Children look to their parents for guidance on how to react during stressful situations, transitions and change. She suggests that parents help their children prepare for what a school day will look like and be aware of any changes in policies, rules, regulations and directives issued by their child’s school — whether or not they are returning to in-person learning. “Walk your child through the day and talk about the schools’ COVID rules so they can be familiar,” she said. “Children respond well to routine and structure and with so much uncertainty in the world today, maintaining a routine schedule at
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home is important for children to feel safe and secure.” Lubarsky also suggests limiting children’s’ exposure to the news and social media. Setting a firm bedtime and instituting screen limits provides additional structure, too. “Let them know we wake up at this time in the morning, eat a healthy breakfast and put on clothes that are presentable in person. If you are doing remote learning, incorporate breaks,” she said. “If the day ends early, ask your kids to engage in 30 minutes of quiet time or reading rather than screen time.” Building in that kind of routine is important, Lubarsky said, because kids don’t have strong executive functioning skills before age 25. Hanging up their daily schedule can be helpful, too. She also suggests that parents limit their child or teen’s exposure to excessive social media and/or TV. For those children and teens who do need treatment, the earlier they receive it, the better. “Things to watch out for include if children start to say they don’t want to live anymore or begin hurting themselves on purpose,” Norton said. “Additionally, seek treatment when children are experiencing symptoms causing an interference with their daily functioning for more than two weeks.”
