Supporting Your Young Child's Mental Health
During the Pandemic
The Coronavirus pandemic has caused drastic changes in the lives of many, including children children. These difficult times can have an impact on your child’s mental health, leaving you to wonder how you can support them during the pandemic. Whether your child is suffering from feelings of anxiety, depression, or loneliness, there are ways to help them navigate these difficult emotions and support them through it.
Recognizing the Signs
In order to know how to best support your child throughout the pandemic, it’s important to know exactly what they’re going through. If you familiarize yourself with ways to recognize signs of emotional distress in infants, toddlers, and young children, it will be easier to learn the tools that can help them.
Younger Children
For younger kids, there are some behaviour changes that can be a sign of a change in mental health.
Irritability: You may notice your child is fussier and more irritable than usual. This might include being easily startled and crying more frequently than usual. You may also notice that your child is more difficult to control.
Changes in sleep patterns: Another indicator of changing mental health is a change in your child’s sleep schedule. They may have more difficulty falling asleep, or have issues with sleeping throughout the night.
Physical indicators: Mental health can affect the physical health of your child as well. New complications such as constipation or loose stools, stomachaches, or an increase in reflux can be signs of distress in your child.
Separation anxiety: Changes in your child’s life and routine can cause an increase in separation anxiety. Anxiety and fear in your child can make them more clingy and less likely to explore new situations. Your child may appear to seem more withdrawn and hesitant than usual.
Tantrums: Your young child may have trouble expressing their emotions, which may result in more frequent and intense tantrums. These tantrums may include physical violence such as hitting or biting, which are signs of feeling frustrated.
Bedwetting: For children who have already been potty trained, bedwetting is a sign that they may be experiencing feelings of anxiety.
Themes in play: Be mindful of any themes that come out during playtime, such as conflict or aggression, which may be a way to express their internal emotions. They may also use themes of issues that are on their mind, such as illness or death, during their playtime.
Older Adolescents
A decline in mental health can appear differently in older adolescents than it does in younger children. The following are some signs that your older adolescent may be experiencing changes in their mental health:
Mood shifts: Your child may be experiencing changes in their mood that are unusual for them. Keep an eye out for increased irritability or feelings of anger and rage. Your child may have more frequent conflicts with their friends and family members, or they may express feelings of hopelessness.
Behavior changes: Similarly, you may notice behavioral changes along with changes in mood. If a child who is typically outgoing and full of energy begins to become more reserved and withdrawn from their relationships, this could be a sign of a decline in mental health. They may show less interest in interacting with friends and family, such as avoiding messaging and calling important people in their life. Furthermore, you may notice an increase in dangerous or erratic behavior, such as the use of drugs or alcohol.
Lack of interest: Another sign that may be a cause for concern may be a loss of interest in activities. Your child may feel less enthusiastic about activities they previously enjoyed, such as practicing an instrument or baking in their free time. There may be changes in their memory, concentration, and overall thinking, which can affect their interest in daily activities. In their school work, you may have noticed a decrease in interest or less effort in their academic work. A change in interest levels often indicates a change in mental health.
Changes in sleep: Similar to younger children, a change in your older adolescent’s sleep schedule can be an indicator of experiencing negative emotions. As stated previously, they may have a difficult time falling asleep and staying asleep throughout the night. Alternatively, they may experience an increase in their sleep and appear to be sleeping all the time.
Changes in appetite: Mental health struggles can manifest themselves in changing eating habits and appetites, so be sure to look out for this. These changes can be seen by an unusual increase in appetite, where they are eating all of the time, or a sharp decrease, where they may never seem to be hungry. Noticing changes in weight or eating patterns is an insightful way to notice changes in mental health.
Hygienic changes: Another indicator of struggling mental health may appear as a lack of personal hygiene. During this time, many people have cut down on the time spent on their appearance since we are all staying home. However, if there is a significant change in their hygienic habits such as showering or brushing their teeth, then their grooming habits may indicate there is a deeper issue.
Supporting a Child Feeling Anxiety
The worldwide pandemic has created a lot of uncertainty in everyone’s day-to-day life, which can affect your children. If you have noticed an increase of anxiety and fear in your child regarding the virus, there are a few ways you can help support them through these emotions.
Remember that you set the tone. Your child will mimic your behavior and the way you conduct yourself during these unprecedented times. If you express feelings of extreme fear or the sense of doom, it may negatively impact your child and they may imitate those fears. Be sure to be an example of healthy ways of expressing your feelings and remember to be a positive role model.
Family time. Schedule regular times for the whole family to spend time together. These do not have to be high-energy activities, just enough quality time to give a sense of community and support. Down-time together can be extremely beneficial! Try watching a movie together, or even taking a nap together. Simply spending time together can help lift everyone’s spirits and ease anxiety.
Address their fears. It is perfectly valid for your child to be experiencing fear during these times. Be intentional about addressing their fears openly and honestly, and recognizing their feelings to validate them. Answer any questions they may have simply and authentically. Having answers will help them to relax and feel as though they have a greater understanding of the situation.
Keep in touch with loved ones. If your child has an understanding of the pandemic, they may know that their older family members are vulnerable to the virus and may fear for their health. You can help ease their fears by keeping in touch with family members, such as grandparents, to keep them connected and help ease their fears. By seeing them often and seeing that they are in good health, it can help lessen their anxiety surrounding their family’s health.
Model emotion management. As previously stated, your child will mimic the behavior that you exhibit. Hold open discussions that explain how you are managing your own feelings and explain the steps that you are taking. Your child will see the example you are setting and will want to follow in your footsteps. The best way to implement healthy habits into their life is by modeling them yourself.
Keep them in the loop. Before leaving the house, be sure to inform your child. Let them know where you are going, such as to the store for essential groceries, and how you are going to be proactive about staying healthy while doing so. Show them that you are washing your hands, wearing a clean mask, and explain that you will stay distanced from other people. Your child may worry about you while you are out, so this is an effective way to show them that you have it under control.
Emphasize the positives. In such uncertain times, it is easy to only focus on the negative sides of the situation. However, keeping a positive mindset can help relieve your child of feelings of anxiety and worry. One way to do so is by informing them of the positive things that are happening. Let them know that doctors and nurses are working hard to help people feel better every day. Keep them updated on the development of the vaccines and how scientists are making moves to help get rid of the pandemic.
Enforce mindful consumption. Children consume lots of media every day, whether it be via social media, television, or even the radio. Studies show that constant updates can increase anxiety and fear around a situation. Limit your child’s screen time that is focused on COVID-19 to avoid doom scrolling and an increase in fear. As they consume media and information about the pandemic, help them sort through misinformation so that they are as well-educated on the topic as possible and don’t gain additional fear from false information.
Keep structured routines. Keeping a healthy routine for your family can help keep a sense of structure and normality in their daily life. Help them develop a consistent wake-up routine to implement every morning. For example, you may start the day by getting dressed and eating breakfast, followed by some active, outdoor play and then working on classwork. For midday, encourage a consistent lunchtime, followed by some chores and quiet play. As mentioned before, be sure to include consistent family time together and help enforce a strong bedtime schedule.
Encourage a sense of control. Your child might feel helpless and out of control in this pandemic. Remind them that there are things they can do to keep themselves and others safe. Teach them good habits, such as frequent handwashing and wearing a mask, so that they can practice habits that help them feel in control of their health.
Navigating Loneliness and Isolation
People of all ages are struggling with feelings of loneliness and isolation, however, it can be tough for young children to navigate these emotions. These are a few ways to help your child feel engaged and connected while coping with loneliness due to the pandemic.
Stay connected. The easiest way to combat loneliness is to stay connected with others even while you’re apart. Schedule times to virtually see friends and family, whether it be a phone or video call, in order to build a sense of community even if it can’t be in person. Younger kids might also enjoy mailing letters or drawings to their family members and friends as a way to stay in touch, while older children might prefer texting or online games. Another idea is to have family members read your child a book before bed over the phone. Hosting video chat parties with friends and families are also a wonderful way to stay connected.
Provide extra reassurance. It is important for your child to feel loved and appreciated, especially while feeling so alone. Make sure to give them extra hugs and extra “I love you”s throughout the day. Frequently check in with them and see how they’re doing, even if they aren’t showing any signs of struggle, and come up with a regular time to check-in and spend time together.
Talk through their feelings. Loneliness during the pandemic can come from a number of things, such as missing exciting events like a birthday party. Talk through their emotions that come from missing these events and missing their friends. Encourage them to be mindful of their emotions and their roots by journaling and writing down what feelings they’re experiencing as well as what they are missing out on that’s making them feel that way.
Find purpose in daily life. Having a purpose or goal for each day can help fulfill the time and decrease feelings of isolation. There are many activities that can add value to your child’s day. Try something creative, such as drawing or writing, to encourage a sense of accomplishment by making something. Other valuable activities can include going for a bike ride, reading a book, baking a treat, or even planting a garden.
Adopt a pet. Of course, this is not an option for every family, but if your budget and time allow for it, a pet can be a great companion for your child. Studies show that owning a pet can help children who suffer from loneliness and social isolation. A pet can provide comfort for your child during a time when it is hard to connect with others.
Supporting a Child Suffering From Depression
The pandemic has brought up rough feelings and emotions for people all over the world. Your child may start to feel depressed due to the circumstances, and need extra support from you as they handle these emotions.
Help children stay socially connected. While we have already covered several ways that your child can stay connected during these times, it is important to know that staying connected can help a child suffering from depression. A quick phone call from a family member or virtual play date with a friend can have a great, positive impact on their wellbeing.
Encourage outdoor playtime. Right now, we are all cooped up inside due to the inability to go to work, school, or even out to eat. Playing outside and getting fresh air is not only proven to help physical health, but is also extremely beneficial for one’s mental health.
Promote positive emotional expression. Your child might be experiencing a range of emotions and are more likely to act up due to not knowing how to handle them. There are a plethora of ways to encourage positive expression. First, be sure to redirect any bad behavior by finding something else for them to do. They might be acting up simply because they are bored and aren’t sure what to do, so encouraging some type of creative play can provide something for them to put their energy into. Praise them for their good behavior and point out when they are handling things well. Rewarding good behavior with rewards and privileges is another way to reinforce good behavior and actions.
Parental Anxiety
These feelings of anxiety, isolation, and depression are not unique to children and can definitely have an effect on parents, too. You may be feeling anxiety about the state of the world, homeschooling, or keeping your children from feeling anxious. It’s important to remember to care for your mental health and wellbeing with these solutions:
Practice relaxation techniques. Keep your mind at ease by exploring relaxation techniques to unwind. Practices such as yoga, mediation, and stretching can really help relax your mind and decrease anxiety.
Take care of yourself. While it may seem obvious, it can be easy to neglect your own wellbeing while worrying about your children’s. Be mindful about eating healthy, including exercise in your routine, and getting enough sleep. By taking care of yourself, it will be easier to take care of others.
Take a deep breath. It is normal to feel overwhelmed during these times. Take a moment to take a deep breath when you need one, and remember that you have everything under control. It is okay to not feel happy and positive all of the time, and remember that you are doing the best that you can.
Reach out. Some problems are not meant to be handled alone. If your child is suffering and you feel you need expert help, it is necessary to reach out and get the help that your family needs. The Veda Group has many wonderful specialists who can help your child navigate these crazy times. Please visit www.thevedagroup.com to learn more about our wellness, behavior, and crisis services, or to book a free consultation.