August 17, 2020

3 Coping Tools to Prepare Your Child for Back to School Season

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School-related pressure is nothing new. However, being a student in the age of COVID-19 is uncharted territory. Parents have the checklist for back-to-school 2020 perfected with items like hand sanitizer and face masks. However, it really is important for parents to also encourage kids to pack along some coping tools for dealing with what may seem like a very alien learning environment.

Coping Tool #1: Teach Them How to Focus on What They Can Control

According to the APA, focusing on things we can control is a way to cope with COVID-19 stress as a student. It's possible that your child may become stressed or upset when they see some of their classmates or friends at school disobeying rules for mask-wearing or physical distancing. Explain that it is okay for your child to be upset by this. However, it's also important to emphasize that your child cannot always control the behaviors of others. Your child does have the power to control their own habits and actions. What's more, they can also stop in the moment to take control of their thoughts and feelings.

The bottom line is that there will be many things that your kid cannot control about both their immediate and global environments during COVID-19. The key is to help them feel comfortable with this, even though it is not ideal. Encourage them to take power from their ability to still treat people with kindness, maintain a positive attitude, and take personal responsibility for protecting their own health.

Coping Tool #2: Teach Them About Progressive Muscle Relaxation

Very few of us are taught about the connection between our emotions and our body's physical responses as children. Kids tend to tense their muscles and hold their breath when they feel anxious without even thinking about it. This can actually make them begin to feel disoriented and lightheaded to create a compounding effect. While there are more complex progressive muscle relaxation techniques out there, kids can benefit from a simple head-to-toe relaxation exercise that only takes a few minutes. We can teach kids to stop to really notice the tension in their bodies when they encounter stressful situations. They should even be instructed on how to notice when they're holding their breath or changing their breathing patterns due to stress. Next, kids can focus on each tense muscle group by exercising a cycle of tensing and releasing.

Coping Tool #3: Encourage Them to Keep a COVID-19 Journal

Kids can benefit greatly from being able to get their thoughts down on paper privately. Journaling has been proven to have many benefits for mental health. In fact, many people find that they are able to improve mood and have better control over symptoms of anxiety. Here's a look at some of the ways journaling may help a child get through COVID-19:

  • It will help them to prioritize their fears and concerns.
  • It will help them to track any stress triggers or recurring habits.
  • It will give them a place to identify negative thoughts.
  • It will give them a space to practice positive self-talk.

How you approach the idea of keeping a journal can make all the difference. Remind your child that people living in trying times throughout history have kept diaries and journals to document their experiences. This is a good time to remind your child that they may want to go back and look at their experience through their own lens many years down the road. This outlook is encouraging because it builds on the idea that COVID-19 is something that your child will eventually be able to look back on as an adult.

Keeping the Conversation Going Is the Most Important Thing

As a parent, you have a big opportunity to help your child develop healthy coping habits that they can bring into all of the situations that life brings them both in childhood and adulthood. Taking a positive attitude about being proactive about mental health can really open the door for your child to be receptive. Of course, the most important thing you can do as a parent is to model your own healthy coping habits and self-care practices!

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Connect with a licensed therapist for online video or in-person therapy sessions.