Tips for Parents during the Coronavirus Pandemic

 As we adjust to our new normal, I want to share some strategies for you and your children.

• Take care of yourself. This is meant for YOU! Eat healthy, get regular sleep, exercise, meditate, and breathe. Model self-care and balance. Your children are watching you and will follow your lead. They need to see that you value yourself to feel valued as well.
• Limit exposure to the news to 30 minutes and if possible, keep your children away from the news. We are going through a collective trauma. Keeping the news on in the background heightens anxiety and keeps the trauma present.
• Present factual information about the coronavirus to your children.

Suggested websites:
https://www.cdc.gov/coronavirus/2019-ncov/index.html
                        https://www.who.int/emergencies/diseases/novel-coronavirus-2019
https://www.ochealthinfo.com/

• Model hand washing, keeping 6 feet away from others on walks, avoid touching your face.
• For younger children, read Oyster & Butterfly, available on my website for download www.kinneylmft.com Feel free to share with friends and family.
• Keep to a routine. Get up at a regular time. Keep mealtimes and bedtimes consistent.
• Encourage regular face-to-face interaction with friends and family through FaceTime, Houseparty, Google Hangouts, etc. This is for you and your children. Netflix party allows you to watch a movie with others in different locations. As always, know who your children are talking to on the internet.
• Divide the day into blocks of time (1/2 to 2 hours depending on your child’s age). Decide what needs to be done and allow your child to choose what they want to do during each block. See the attached sample planner. (Examples: Math, playtime, exercise, put toys away, vacuum, drawing, puzzle time, reading, screen-time, etc.) Notice I included chores – this is a great time to teach your children to pitch in. We’re all in this together!
• Be sure to schedule a daily family activity. Play Uno, go for a walk, make dinner together, bake cookies, do an exercise video, take a virtual tour

https://www.techradar.com/best/virtual-tours-museums-national-parks-around-the-world,
watch a concert
https://www.billboard.com/articles/columns/pop/9335531/coronavirus-quarantine-music-events-online-streams

• Exercise. Many companies are offering free streaming of exercise classes. Peleton.com has a free 90-day subscription (just be sure to cancel in 90 days so you won’t be charged). Groupon has a year of yoga at Yoga Collective for $13. There are so many offers right now. Get moving! It will help your mood and your health. Here are some online resources to get kids moving:
  • https://www.youtube.com/user/CosmicKidsYoga
  • https://www.youtube.com/channel/UCOjZigyo_fg2V7JdGwePSwg

 
I am gathering kits together to mail to my younger therapy clients (waiting on delivery). Make sure I have your current address on file. In the meantime, it would be helpful if your child has some supplies ready for our session such as a stuffed animal, deck of cards, favorite game, crayons and paper. The children are adapting easily to teleplaytherapy. They are comfortable online and we are doing valuable work.

In good health!

Stacey White Kinney, MS, LMFT