Mrs Kelsall's Well-Being & Activities Page

Helpful Ways of Dealing with Worry and Anxiety

We're all finding it difficult to deal with many aspects of our day to day life at the moment. Our daily lives have been disrupted and we aren't sure what tomorrow may bring. Experts say that dealing with our own anxiety can be the most powerful way to make sure that our children feel secure. If you or your children are feeling worried, learning how to deal with that anxiety in a healthy way can help the whole family be more resilient, both now and when the pandemic is over. 

I have listed some of the things that both you and your children can do / talk about as a family to help to tackle these big feelings together! 

1. Keep a Journal

Keep a note of current worries, the place and time of the worries and how it makes you feel in your body when the worries invade. These thoughts can be written down, drawn or simply discussed. Some people may prefer to keep these thoughts private. Do whatever works best for you.  

2. Self-Talk

Think of  self-talk messages to remind each other you have power over your worries. You could write these helpful and positive messages down and put them on sticky notes around the house! For example; I am safe, I am doing my best with my home / school learning. 

3. Exercise

Exercise increases your overall well-being. It relieves tension and stress, boosts physical and mental energy and enhances your well-being through the release of endorphins - which trigger a positive feeling in the body. Find exercise that you can do as a whole family. This could be a walk, dance, PE lesson on line etc

*Focus on Control Activity

 Check out the link below for a family activity to help each other to understand what we can and cannot control and then focus on the things we can actively do to help ourselves. Discuss with your child/children and draw simple pictures on a piece of paper to help everyone to feel more in control.

 

  Routine and Rewards

During this difficult time its really important to try to keep a routine each day. Routines help children to feel safe and secure and with extra worries about Covid 19 it keeping a simple routine can really help children to feel less anxious. Here are some top tips for ensuring a positive routine;

1. Get up and go to bed at regular times to ensure you are ready for the day ahead and sleeping at the times your body is supposed to!

2. Get dressed! Some days are hard especially when we are not intending to leave the house. But getting washed and dressed  is all part of keeping up with our self -care. It helps us to feel better about ourselves and is an essential part of maintaining your mental wellbeing.

3. Try to incorporate some exercise each day - as a family if possible! You could use an internet video (such as Joe Wicks) or you could use a game like 'Just Dance' to really have fun. This will help with energy levels and feel good hormones.

4. Try to get outside often, on your own or as a family. Obviously, this will be beneficial for exercise but will also help to clear your mind. Did you know that walking is a basic form of 

5. Keep in touch with family and friends with phone calls / face time and through support groups. You could even set up your own support group with existing family / friends. It helps to feel less isolated and to remind you that we are all facing this together.

6. We rarely have so much time. Try to do something different... get crafty (great ideas for all ages on PinTerest) or have a 'games night' as a family and play whatever games you have at home. There are also lots of  fun games that do not require any equipment ie Guess the Animal - Every player writes the name of an animal on a piece of paper. Sellotape to every persons back / forehead  (without them seeing)  and each ask yes or no questions to guess each animal. This is a great way to develop great family relationships through fun and simply spending time together.

7. Use a reward scheme for encouragement and motivation. Use a clear jar / cup and set a limit of pennies / sweets / tokens where children can earn rewards each day for attempting school work and trying their best. See the attachment below for some ideas of rewards children can work towards:

*Discuss and change the reward often to help keep up motivation for children!  

 

Depression in Children

Depression is a serious emotional disorder that affects not just adults but ca also affect the younger generation. Depression should be taken seriously as it is not just a bad mod that will go away after a few hours. 

Depression ca be caused by many factors including; life events and changes, physical health, stress, hormonal issues and genetic vulnerability. Sadly, with so many barriers in our, and our children's lives at the moment, we need to keep a close eye that depression does not develop.

Telltale signs of Depression

A child that is suffering from depression will have trouble sleeping, eating, have trouble concentrating, isolate herself/himself, show sadness or have a hot temper and have a feeling of guilt and hopelessness. 

Regaining Happiness

If any of the above sound familiar, before seeking professional help, here are some things that might help your child regain their happiness and charm.

1. Our days can be so hectic with work, chores, looking after other siblings and our own worries. Be as involved in your child's life as possible - no matter how little or grown they are. Spend quality time together.

2. Appreciate your child's achievements, no matter how small they are - children love to feel and see that they are appreciated and recognized at all times. So, keep showing it to your child by praising them for the good things they do / their achievements.  

3. Slow down on punishment. Most children turn to negative behaviours because of different reasons and unfortunately, depression is one of them. Use other measures like talking to them about any negative behaviours. 

4. Tell them you love them. If they are showing unwanted behaviours - let them know it is the behaviour's that you do not like, not them!

5. Don't dwell on mistakes - let them know that no one (even adults) are perfect and we learn when we make mistakes.     

6. Gain their trust - when your child trusts you, they will express their fears and worries to you. Be calm, patient and let them know you will be there if they need you. A perfect time for this chat is before bed each night when you can talk about the days events and any feelings that arose from it.

 

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