Winter darkness and colder weather can cause your child’s mood and health habits to take a dive. Throw in quarantines, unpredictable school schedules, and a general disruption of everyday life caused by a pandemic, it all can lead to increased depression and anxiety. For kids, mental health issues can take on different forms, including crankiness, sleep issues, whining and clinginess, worries about the future, and unexplained physical symptoms, like headaches and stomach aches.
As we manage working from home, supporting online learners, among other countless hurdles in our way because of the pandemic, we parents have the extra challenge of helping our children weather these troubling times. In addition to taking care of our own mental health, we’re tasked with creating an environment where our children can not only cope but thrive.
Find additional resources in our COVID-19 Guide.
Here are some strategies that can help to support your child’s mental health this winter during the COVID-19 pandemic:
Talk Openly
Open the lines of communication by talking with your children in age-appropriate ways about the fears and worries they’re facing. Empathize with their feelings. Clearly validating your child’s emotions can make a big difference, even when you can’t solve the problem. Give your child space to talk about what’s upsetting them, and don’t rush to fix their difficult emotions.
Recognize Signs of Stress
If you notice differences in your child’s mood or behavior, take a moment to assess the situation. Note when mental health symptoms escalate and subside. By tapping into these patterns, you can help your child anticipate these shifts and better control the outcomes. Also be aware of your own anxieties and reactions, as they can affect your child, as well.
Maintain Structure and Routines
The pandemic has forced us all to be flexible in many ways, and that can be good, but children thrive on consistency and routine. Structured days with regular mealtimes and bedtimes are an essential part of keeping kids happy and healthy. Overall, children do better when their activities are predictable and therefore, whenever possible, inform them about any change in routine ahead of time.
Stay Physically Active
Exercise can be a healthy way to help when kids feel sad, stressed, or overwhelmed at times. It’s especially relevant now in the midst of a global pandemic. Research shows that participating in aerobic activity can improve mood, boost confidence and self-image, and relieve stress.
Focus on What Can Be Controlled
We’re in a time of massive upheaval. There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. A lot of anxiety is steeped in “what-if” thinking which focuses on the worst-case scenario. However, helping children focus on what they can control can help provide a sense of calm.
Find Professional Help, If Needed
If distress increases, daily life becomes disrupted or family relationships are affected, you may need to seek out additional help for your child. Talk with your child’s pediatrician or school for help locating resources.
Additional Resources:
CDC – “COVID-19 Parental Resources Kit”
Iowa Healthiest State Initiative – “Cope with Coronavirus”
Polk County Health Department – “Mental Health COVID-19 Resources”
Prevent Child Abuse Iowa – “COVID-19 Support Resources”
Warren County Health Department – “Mental Health Resources”
Pandemic life has posed many challenges for parents and children alike. Don’t forget to allow yourself some grace as you work to figure out this new way of living and keep the sanity within your household.
