Be kind to yourself by giving yourself a break.
10 Tips for Parents while Staying at Home
Positive Attitude
While being off work or out of work is very stressful, know this will transfer to your children. They ask more questions, get clingier, and in general won’t give you space. The best thing you can do is work on finding “the silver lining” in all of this. It will help you through your days to feel better and it de-stresses the family. When parents and guardians are happy, the children just do better.
Sleep
Sleeping in or throughout the day may feel good initially, but it sets you up to move into depression. Keep a schedule that aligns with your children as much as possible. If you are not sleeping due to the worries or concerns you are having, give yourself some time to adjust and know this will pass. If it doesn’t pass, then talk to your Primary Care Provider. Use an alarm clock and make it a habit to wake up and go to bed at the same times each day.
Keep a Schedule
If you are off work, then it is still important for you to maintain a schedule. It helps you feel better and avoids the onset of depression if you are prone to it. Showering regularly, getting dressed, wearing makeup—all help.
Healthy Meals
Eating healthy will help you maintain your weight during this time at home. It will also help you feel better. This doesn’t mean eating salads every day. Just making sure your diet is balanced and treats or junk food is in moderation.
Reach out to Support System
Being in quarantine does not mean that you can’t talk to your supports regularly using the phone or video apps such as FaceTime, Skype, or Zoom. Connecting will help you feel less isolated and relate to others that are experiencing the same feelings. You may also find that connecting online provides time to catch up with people that you don’t often find time to connect with.
Helping Others
Using this time to think about those around you that may have more needs can help you to feel better. Check on your neighbors, friends, or family that need items at the store or support with emotional issues.
Give Yourself Some Grace
During times like this it is easy to be hard on yourself and to feel bad. Work to avoid this mindset by telling yourself “this too shall pass.” If you can just give yourself a break, you will find that you feel better overall. It is a great time to practice those relaxation or mindfulness skills you keep wanting to get to. There are lots of apps that can help with this if you are interested and some great ones for kids too.
Stay Hydrated
Hydration can make all the difference in your day. If you are dehydrated you may feel sluggish, have headaches, not get good sleep, have difficulty concentrating, and be more irritable. During these times push the water to help with physical and mental health. You will also get more benefit from the vitamins and medications that you take if you are well-hydrated.
Exercise
This is usually the last thing on most people’s list after they take out the garbage.
Energy creates energy. Short walks will give you the boost you have been looking for and a jaunt provides opportunities to connect with your family. You will be surprised what you notice in your neighborhood that you never really noticed before.
News in Moderation
The news and social media is overwhelming. It is difficult to avoid hearing about Covid-19. If you are overwhelmed, have a feeling of dread or doom, feel worried, or are not sleeping—It is time to give yourself a break. You will not miss anything by taking a few days off media. You will hear any breaking news from people around you, but you will feel better quickly.
Remember, you don’t have control of others or what is happening in the world. Be kind to yourself by giving yourself a break.
Dr. Julie Rickard is a WA State Licensed Psychologist, CEO for Moment by Moment Suicide Prevention and Director of the Suicide Prevention Coalition of North Central Washington. A version of this article was published in The Wenatchee World.
Disclaimer: Information and tips shared on the Moment by Moment Suicide Prevention website, blog, page, group, or in any online training is not intended to be a substitute for professional therapeutic, psychological, psychiatric or medical advice, diagnosis, or treatment. All content shared is for informational and educational purposes only. Connecting with Dr. Rickard in any way online does not create or constitute a therapist-client relationship. Always seek the advice of your Medical Provider and/or Mental Health Provider regarding any questions or concerns you have about your specific health and wellness.