With the COVID-19 going around, life can be uncertain or unnerving. Routines have changed, children are not in school, people are working from home or not being able to work at all, and people are asked to stay at home and use social distancing. For parents who have children at home, not getting away can cause more stress, anxiety, and possibly uncertainty as to what is to come. As a therapist that works with children, I have some tips for how to handle the challenges that come with this state of the world.
Children of all ages can benefit from mindfulness or being in the present moment. It can help parents and caregivers, too, by promoting happiness and relieving stress. You can do this with your children by utilizing the following exercises:
Grounding: No, I’m not saying that you need to ground your child to his/her room!
Grounding is a technique that helps someone to be present. A good grounding exercise I teach uses your 5 senses:
Name 5 things you can see in the room.
Name 4 things that you can feel.
Name 3 things you can hear right now.
Name 2 things you can smell.
Lastly, name 1 thing that you can taste or 1 thing that you like about yourself.This could also be an activity to draw and discuss the things that ground you.
The S.T.O.P. method: This can help children (and adults!) to pause when they are feeling upset or angry. (it can be helpful to picture an actual stop sign, or maybe you could create one together):
Stop. Just take a pause for a moment.
Take a breath. Feel the sensation of your own breathing. Is your breath hot or cold? Is your breathing fast or slow?
Observe. Acknowledge what is happening and name the emotion you are having in this present moment.
Proceed. When calm, continue with whatever it was you were doing.
Mindful Glitter Jar: An activity I’ve done with children involves a snow globe or a glitter jar but adults can use it too! If you don’t have one at home, you can make one with a 16oz mason jar or plastic container, about a 1/2 cup of clear glue (or glitter glue), glitter, and hot water. You first fill the container with glue, then add as much glitter as you want, and then fill the rest with hot water, but leave enough room at the top in case you need to add more glue or glitter. Give it a shake. If the glitter falls too quickly, add more glue and shake again. If it’s too clear, add more glitter.
To do this exercise:
Have the child shake the jar and have them notice how the jar is no longer clear.
Stop shaking the jar and watch the glitter swirling around. As your child watches the glitter, have them place a hand on their belly and ask them to concentrate on their breath.
Once the glitter has settled, have them think about what happened. The glitter didn't go away, but they can now see clearly. Think about how that's like the way our minds work: When our thoughts are racing, we can't think clearly. Shake the glitter jar once more and watch the glitter settle.
Here is a great video on this technique and how it can be helpful too!
Palm Tracing: A simple activity that is calming and can be done anywhere: Look at one of your palms. Slowly, trace the lines. Pretend they are connected and trace backwards, until you become calm.
Imagery: Another simple activity is using imagery as a way to calm down. An easy imagery exercise is to think of a happy, safe place. Think in detail what this place looks like. For example, if your happy place is the beach, what would the sand feel like in between your toes? What do the waves sound like or the seagulls sound like? What does it smell like? Is it warm or cold? Is it sunny or cloudy or rainy? Will you be swimming? If so, imagine what that would feel like.
I hope some of these techniques help you and your loved ones get through these difficult times. Please reach out if you need any help with managing you or your child’s unease during this time.
Take care!
-Brittany