Page 17 - Heart of Brevard Spring 2020

Supporting Ourselves and Others During Uncertain Times
By Cara C C C Flickinger Ed S S S S NCSP School Psychologist BPS People around the the the world are trying to to adapt to to the the the ongoing changes in in in in daily life as a a a a a a a a a a a a result of the the the COVID-19 pandemic The following strategies can help us support ourselves and and and others during uncertain times We all react to and and cope with with hardship in in in tin in different ways Please consider selecting and utilizing the strategies that resonate with with you you In order to to reduce overwhelm you you may find it it it helpful to to select one strategy strategy at at at a a a a a a a a a a a time time You can use it it it for a a a a a a a a a a a period of time time and then add another strategy strategy strategy to to to your “toolkit” or or replace the the the the strategy strategy with a a a a a a a a new one We are in this this together together and we will get get through this together • Create or reestablish routines to to to provide structure
to to to your day We do not want to to to be overly rigid with routines but building tin in in some structure
can provide predictability comfort and and a a a a a a a sense of control (e g g g regular sleep schedules mealtimes and and work periods) It can can be be helpful to to allow children to to provide input when designing the daily schedule schedule Visual schedules can can be be useful • Begin a a a a a a a gratitude practice Each day write down three little things for which you are thankful • Get enough sleep • Hydrate and eat nutritious meals To the extent possible do not allow yourself to get dehydrated or overly hungry • Engage in enjoyable physical activity each day • Pay attention to to your thoughts thoughts Reframe negative thoughts thoughts to to positive more realistic ones • If you you you find yourself worrying excessively throughout the day day you you you may want to to schedule a a a a a a a a fifteen to to thirty-minute “worry break” each day day day As worries arise throughout the the day day quickly jot them down on a a a a a a a a piece of paper Designate fifteen to to thirty minutes to to review your your worry list each day Identify what what is is is in in your your control and what what is is is not Create a a a a a a a a a a a a a a plan to to to address address worries that are within your your control Begin to to to take action to to to address address those worries Accept that some things are out of your your control Consider the the worst case case best case case and most most likely scenarios Develop a a a a a a a a a a a plan for the the the most most realistic scenario scenario It can also be helpful to ask yourself whether a a a a a a a a a a a specific worry will matter in one one week one one year year or or five years This might change your perspective • Use reputable sources to obtain important information • Limit exposure to news and media • Give children the opportunity to ask questions and talk about how they are feeling Let their questions guide the conversation Provide age-appropriate factual information Listen without judgement and validate their feelings It is appropriate to acknowledge some level of concern without panicking • Let children know what they can do to stay healthy by discussing and modeling these behaviors (see CDC guidelines) • As adults we can try to remain calm practice self-care and and model healthy coping and and problem-solving behaviors Children look
to to adults for guidance on on how to to handle stressful situations • Do things that calm your mind and body For example practice deep breathing read spend time in in in in nature cuddle with a a a a a a a a a a a pet (if available) focus on what what you you are experiencing in in in this moment (e g g what what you you can see feel hear smell and taste) talk to a a a a a a a a a a a loved one watch a a a a a a a a a a a funny movie or video practice yoga (e g g g g g Cosmic Kids Yoga) stretch engage in in enjoyable hobbies listen to music visualize yourself in in in a a a a a a a a a a a a favorite calming place wash your your face or or hands use a a a a a a a a a a a a a a guided meditation app (e g g g g g Calm Headspace Insight Timer Smiling Mind or Breathe Think Do With Sesame) • Try to find the silver linings (e g g g more quality time with loved ones movie nights appreciation of nature family projects etc ) • Brainstorm projects that might help others • Stay connected with school staff and loved ones • Be kind patient compassionate and and reasonable with yourself and and others • Accept and ask for help References
Berger M M W (2020 March 13) A simple exercise to to to to help stay calm in in the face of coronavirus coronavirus uncertainty uncertainty Penn today today https://penntoday upenn edu/news/tips-to- help-stay-calm-amid-coronavirus-COVID19-uncertainty
Child Mind Institute (2020) Supporting families during during COVID-19 https:// childmind org/coping-during-covid-19-resources-for-parents/
National Association of School Psychologist (2020) Helping children cope with changes resulting from COVID-19 https://www nasponline org/resources-and- publications/resources-and-podcasts/school-climate-safety-and-crisis/health- crisis-resources/helping-children-cope-with-changes-resulting-from-covid-19
Psychology Tools Limited (2020) Living with worry and anxiety amidst global uncertainty uncertainty https://www psychologytools com/articles/free-guide-to-living- with-worry-and-anxiety-amidst-global-uncertainty/
Robinson L Smith M & Segal J (2019) How to to to to stop stop worrying worrying Help guide guide https://www helpguide org/articles/anxiety/how-to-stop-worrying htm Substance Abuse and Mental Health Services Administration (2014) Coping with stress during infectious disease outbreaks https://store samhsa gov/sites/ default/files/d7/priv/sma14-4885 pdf
Therapist Aid (n d d d d d d d ) Treating anxiety anxiety with CBT https://www therapistaid com/ therapy-guide/cbt-for-anxiety
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