Coping with Covid-19

Over the last couple of weeks we have become swamped with panic-inducing information about a potentially deadly virus which may mean that we are not allowed to leave our homes and that many things we took for granted, like toilet roll, cannot be relied upon. We are being forced to confront some of the most unsettling things that as humans we can be asked to confront: illness and death, complete lack of routine and uncertainty. What can we as adults do to keep ourselves calm and able to manage and how can we help our children to do the same?

1. Adults do what you need to do to cope yourself first, this will help you to be a steady and reassuring parent to your child. This is exactly the time to "fit your own oxygen mask before assisting others with theirs". Children pick up on their parents/carers' feelings and will notice the general feeling of anxiety around them. Adults may want to follow the remaining steps for themselves using their own support network before doing so with their children.

2. Behave in the way that you would like your children to behave.

3. Acknowledge that this is a scary situation when we don't know exactly what will happen.

4. Listen to your children's feelings and fears, even if you can't completely reassure them, you can let your child know these feelings are understandable. It's important to know what your children are worried about and how they are feeling.

5. Talk with your children about what is important to you and your values. For example, looking after each other, being kind to others, respecting others, self-compassion, humour, courage.

6. Focus on what we can do and have control over. For example, we can wash our hands, eat healthily,play outside, stay connected with others using technology.

7. Stay positive and look for examples of good news. For example, shops providing shopping hours for older and vulnerable people, volunteers offering to deliver medicines and foods to those who can't get out.

8. Seek facts from reputable scientific sources which are not always well represented in the main stream media - remember wild headlines sell.

9. Take a break from the news and social media, this might mean limiting yourself to a certain amount of time each day to look at the news and social media.

10. Do something positive for example, reach out to less able friends and relatives, share good news stories with others or share things that you and others might enjoy like film recommendations.

11. Recognise that the anxiety will ebb and flow for both you and your children.

12. Do things that you enjoy.

13. If it becomes too much contact a professional for further ideas to manage the worry.