Social distancing? Stay calm and manage stress
This is a stressful time. You have to take care of yourself in order to support your children.
You're not alone
Millions of people have the same fears as us. Look for someone you can talk to about how you're feeling. Listen to them. Avoid social media that can make you feel panicked.
Pause to relax
We all need a break once in a while. When your kids are asleep, do something fun and relaxing for you. Make a list of healthy activities that YOU like to do. You deserve it!
Listen to your Children
Be open and listen to your children. They will seek you in search of comfort and support. Listen to your children when they share with you how they are feeling. Accept how they feel and give them comfort.
Stop a little – A minute of relaxing activity you can do when you're under stress or worry
Step 01: Organize a Location
• Find a comfortable position to sit in, with your feet fully touching the floor and your hands resting on your lap.
• If you feel comfortable, close your eyes.
Step 02: think and feel the body
Ask yourself, "What am I thinking now?"
• Notice your thoughts. Notice if they are negative or positive.
• Notice how your emotions are. Notice if they are of happiness or not.
• Notice how your body is. Notice any place of pain or tension.
Step 03: Focus on your breath
• Listen to your breathing as you inhale and exhale.
• You can put your hand in the abdominal region and feel the rise and fall of the abdomen during breathing.
• You may want to say to yourself, "It's okay. Whatever it is, I'm fine."
• So just listen to your breath for a few moments.
Step 04: Coming back from the break
• Notice how your whole body is feeling.
• Listen to the sounds around you where you are.
Step 05: Reflecting on the pause
• Think a little, "Do I really feel different?"
• When you are well, open your eyes.
Stopping for a while can also help when your child is you off or has done something wrong. This allows you to act more calmly. Taking a few steps or trying to connect with your neighbors' feelings can still make a big difference. You can stop a little too with your kids!
This material was developed by Parenting for Lifelong Health (PLH) and is available in 46 languages and 32 languages in the process of translation.
Parenting for Lifelong Health (PLH) is a set of free programs for parents who use the principles of social learning and parent management training to improve the relationship between parents and children. The programs equip parents with skills to generate them in a positive way and develop healthy relationships with their children.
