How to stay calm and guide your child through the coronavirus pandemic

Life can be more challenging during this stressful period. With the ongoing changes, people can easily feel overwhelmed. Intense anxiety can have a negative impact on you as well as your child’s daily life. Mindfulness helps us find calmness even when we feel overwhelmed. Focusing on the present moment also helps us feel less depressed and less anxious.

what is mindfulness?

Mindfulness means being attentive to your feelings, thoughts, and sensations at the present moment. Accepting your current experience without judging as either good or bad can help in feeling calmer. By regulating your emotions during stressful circumstances, you can cope and solve problems more efficiently.

How can I be a more mindful parent?

It is not always easy to focus your attention at the present moment. Our attention often wanders into being preoccupied by the past, or worried about the future. Distractions interfere with our ability to give our full attention to what we are doing or to the people who we are with. Our minds often jump from one thing to another. However, with practice we can become more focused and more present with our children.

which strategies can I start practising?

1. listen with your full attention

> This involves paying attention to what is being said verbally and nonverbally.

> Your child’s non-verbal language includes facial expressions, tone of voice and posture.

> Paying full attention is very important in order to understand your child’s emotional state and respond accordingly.

2. accept your child’s feelings

> Try to understand your child’s feelings - even the difficult ones like fear or anger.

> Accept how your child is feeling even if you’re not happy with how they are behaving.

> Do not judge their feelings. Allow them to express appropriately and provide support.

3. Support your child in labeling

their thoughts and emotions

> Explain to your child that it is normal to have emotions.

> Help your child verbalise them and pay attention to the associated physical sensations and thoughts.

4. take breaks with your child

> Sit comfortably, pause, take a deep breath and experience how your body feels.

5. be kind

> Encourage your child to be forgiving of their mistakes.

> Help your child focus on the efforts and learn from the experience.

> Respond to your child’s behaviour with understanding and compassion.

How can I bring mindfulness to everyday life?

1.give your full attention to your child

> Keep away devices that may distract you.

> Your thoughts may wander, however, gently guide your attention back to the present moment.

2. Seek moments of connection

> Read with your child. > Make meals together. > Engage in common hobbies. > Play games.

3. be cautious of multitasking

> Try to focus on one thing at a time.

> We are generally more productive and less stressed when we pay attention on just one activity. Help your children do the same. > For example, during mealtime, focus on the food and the people around the table, and leave mobile devices in another room.

4. limit screen time

> Reduce time spent in passive activities, e.g. excessive screen time. > Engage in active play and exercises with your child.

5. pay attention to feelings

> Help your child notice and label their feelings.

> Reassure them that it is normal to have emotions.

> For example, it is okay to feel sad for not being able to meet with friends at present, however, you can utilise new ways of connecting.

6. practise mindfulness exercises

with your child

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Breathe deeply and pay attention to the air going in and out. Mindful walking. Mindful coloring.

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