Tips for coping during COVID-19

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Home | Our services | CAMHS | Parents and carers | Tips for coping

Managing your wellbeing
Tips to help you cope during the COVID-19 outbreak

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The COVID-19 pandemic is affecting family life in a big way and we will all feel the impact in different ways. It is a difficult time full of anxiety and uncertainty; however your feelings are an understandable response to a very unusual situation.

Some of the things that might help your child and family to feel okay are likely to be limited, so here are our top tips for coping during this pandemic.

Remember that you are doing your best and small changes can go a long way.

We are running a survey of families who are in with contact us to find out how young people and their families are getting on during the COVID-19 pandemic. To find out more please visit the CAMHS COVID-19 survey page.

Acknowledge and name feelings

It is completely normal for you and your children to be feeling on edge or anxious at the moment.

Make sure that you and your children know that anxieties, worries and disappointments are understandable and normal. If they don’t mention this, ask them or make guesses.

Do talk about COVID-19

Start by asking what children and young people already know and provide information suitable for their age. It may be they have some worries and fears about family and friends, school and their health.

Limit news intake

Try to limit the exposure you and your children have to the news and social media. Choose a good source and try to only check for updates a couple of times a day, and not before bedtime.

When looking at news images, point out the people helping; nurses, keyworkers, scientists researching treatments.

Be reassuring

Let children know that things will get back to normal. Reassure them about their loved ones and relatives. Focus on what they can do to stay safe; hand washing, remaining inside, etc.

Try not to over-focus on bodily sensations

When we focus on own, or our children’s health, we tend to focus on bodily symptoms too much and notice things we would not usually notice. If you catch yourself doing this, try to shift your attention to something else. Try to limit how often you take their temperature, etc.

Create a daily routine

This creates consistency and predictability which helps children feel safe. Try to replicate their school schedule as much as possible with regular breaks and snacks. Using a visual timetable can help children know what is coming next and can help them to wait.

Balance activities

Plan a balance of activities that include enjoyment, achievement and routine activities. This can keep the whole family feeling okay. Do not forget the importance of exercise, sleep and balanced diet too.

It is likely that time spent looking at computer screens and TV will increase for you and your family, and this is okay. Try to accept that this may be unavoidable, and try to keep boundaries and limits.

Keep up important relationships

Connection is so important for you and your children, so try to stay in touch with people. If possible, use phone and video chats to keep talking.

Manage your own expectations

This is likely to be a time of adjustment for everyone. It’s okay if things are not quite like your normal routine, and your child cannot study, or/learn as much as they would at school. Be kind to yourself and them.

Find ways to build in your own self-care

All of the advice above can help your wellbeing too. It’s also important to focus on what you can control because worrying a lot about things you cannot control can leave you feeling frustrated, stuck and anxious.

If possible, take regular breaks for yourself and seek support from family, friends and professionals.