Tips for Parenting and Stress During the Pandemic

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Morning walks help keep me grounded.

I found my self getting anxious a few weeks ago. It’s a weird fluttery feeling in my chest with my heart beating wildly, my breath getting short and my palms sweating. Why does it come on like that out of the blue? I think it’s all the uncertainty around us. Will my husband ever go back to his office to work? Will we ever get to go to the movies again? Will I have swim practice with my friends? When will this end? Right when we think it’s getting better, it gets worse. The number of cases are going up. We don’t know what will happen with the economy. I have three of my closest friends diagnosed with breast cancer during COVID-19. Yes, there’s lots to be anxious about.

We were fortunate to have our daughter come home to work remotely. She had just moved into a new apartment and didn’t really know her two new roommates. They had a 24-hour notice to shelter in place, so she headed home. I remember her deciding to go to the hardware store to purchase lumber for a bed frame she was making. The very first day she was with us, she was intent on getting supplies. “We could shut down here tomorrow,” she said. She was correct. The next day we were told to shelter in place.

I work in my son’s room and my husband works in our master bedroom. Our daughter took over the guest room. We were a busy bunch until she got laid off due to COVID-19. That was stressful in itself. Also, having a grown up adult in the house took time for us to get used to. We managed to get along most of the time and it’s a three-month period I’ll treasure. Without the pandemic, she wouldn’t have come home and spent time as a young adult. She’s back to building her life away from us, interviewing for jobs.

I read an interesting article called Parenting, stress and COVID-19 by Annie Keeling in The Union, a website with news for Nevada County, Calif.

Here’s an excerpt:

THE EFFECTS OF STRESS

Despite feeling close to their children during the COVID-19 pandemic, 61% of parents say they have shouted, yelled, or screamed at them at least once over the past two weeks, according to a new report from the University of Michigan, Ann Arbor. (https://www.psychcongress.com/article/covid-19-stress-taking-toll-parent-child-relationships)

“For a large number of parents, financial concerns, other worries, social isolation, loneliness, and sadness are getting in the way of parenting,” said lead author Shawna J. Lee, PhD, an associate professor of social work, who compiled the report with coauthor Kaitlin Ward, a doctoral student.

This uncertain experience is asking a lot of parents: full-time playmate, teacher and caregiver can take its toll. What can you do to help yourself? The first step is recognizing that this is a challenging time and that there are ways to ease the effects of uncertainty and stress.

CALMING TECHNIQUES FOR THE PARENT

Take care of yourself. Parents know that they must do this so they can be a good parent, but it’s often easier said than done. The Power of Three is essential: eat well, exercise, get sleep. Put a post-it reminder on your mirror, by the stove, by the screens in your home. Check in with yourself each evening. How did you do with your Power of Three today?

Take a breath. Or five. Research shows that it takes more than one deep breath to really affect the parasympathetic nervous system. Five deep breaths can change your state.

Reach out to others. Phone calls, Zoom, and yard dates with other adults- physically distanced on lawn chairs — are a few ways.

Take (even a tiny) break. Try splashing cold water on your face, stepping outside or planning a parenting partner hand-off. Identify what you might do to take a break before the day starts. This helps our psyche to anticipate the relief that is coming.

List healthy coping skills for yourself and your family. Avoid behaviors such as excessive alcohol drinking, online gambling or taking drugs. Negative coping mechanisms further compound your stress levels and can make your situation worse in the long run.

The article goes on to describe tips to calm the entire family with lots of fun things to do. Keeling also discusses talking about the pandemic and how that can lead to less stress as well.

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My daughter bungee swimming in our backyard. It’s hard but it does help with stress.

Have you had stress or anxiety during the pandemic and what are you doing to fight it?