How to Calm Your Child’s Coronavirus Anxiety

Yes. It’s simple, but talking to your child about the coronavirus is one of the most effective ways you can help kids manage their anxiety about the pandemic. Take time to provide age-appropriate information to your child. Clarify information they bring to you, dispel myths and explain realistic ways your family can stay safe while preventing the spread of the virus.

“More than anything parents can just initiate conversations with their kids to understand what it is they might be worried about and be able to answer their questions,” says Jessica Hawks, PhD, a child and adolescent psychologist at Children’s Hospital Colorado. This is especially important for kids heading back to school or other in-person activities. They may have questions or be anxious about something you haven’t even considered.

For younger children, make sure you explain why you are doing certain things, like wearing cloth face coverings, keeping 6 feet between you and others and washing your hands so frequently. If your child knows why you’re asking them to do something they’re more likely to do it.

Remember, too, that like any other serious or potentially stressful topic, talking to your kids about COVID-19 shouldn’t be “one and done.” It’s important to keep the conversation going and to have open communication with your kids, no matter their age.

Ask open-ended questions and follow your child’s lead. Ask them, “How are you feeling about life right now? What questions or concerns do you have about (fill in the blank)?” They will help you understand what their concerns are and what you can ask next.

Additional tips for checking in on your kids include:

• Discuss everything openly and regularly.
• Empathize with your kids about their stressors.
• Be reassuring.
• Help your child focus on what they can control, like wearing their mask, maintaining physical distancing, washing their hands and limiting their public interactions.
• Model the behavior you’re promoting and be sure that you’re taking steps to manage your own stress and anxiety.

Limit media and screen time

Spending more time being active and less time in front of a screen can boost your child’s mood (and yours). This is especially important given the increased reliance on virtual learning and time at home in front of phones, social media and streaming entertainment. Getting your family outside will help improve mood, reset your mindset and increase resiliency. Plus, in just a few short months there will be fewer opportunities to get outside in nice weather, so take advantage of the warmer weather now.

Avoiding a constant stream of COVID-19 news can also reduce feelings of stress and anxiety. Set specific times of the day when you check in on the news but try to avoid it once you feel properly informed.

Connect with others

Think of social distancing more as physical distancing. Try to maintain connections with loved ones even when you can’t physically be with them. With your children, write emails or letters to loved ones, make videos to share and call your family members. If you have younger kids, work with other parents to set up calls and virtual playdates with friends.

Especially if you are the primary caregiver for your kids during this time, don’t forget about your need to connect. Take time to get your own support from those who provide you with encouragement and solidarity. In order to care for your child’s needs, you need to care for your own.

Remember to show gratitude and humor

This is a time of adjustment for everyone and will likely bring some worry and discomfort. That means it’s even more important to engage in healthy coping behaviors as a family. Some ideas are:

• Finding gratitude, humor and fun wherever you can
• Creating a family gratitude jar
• Allowing yourself to be silly with your children
• Writing letters or sending care packages to friends and family members
• Finding ways to give back to your community or others who are having a difficult time

This is a time of increased stress and changing routines, but it can also be a time to find joy if you make it a priority to look for it. Learn other healthy ways to cope with stress.

Don’t skip the trip to the pediatrician

Many of us are making only the most essential trips out of the house. So is your kid’s well-care visit essential? Pediatric health experts say yes. No matter your child’s age, seeing their pediatrician regularly will help ensure that they’re receiving screening for mental health concerns like anxiety and depression. Though we often think of the doctor’s office as a place for physical health, your pediatrician helps ensure that your child is healthy in body and in mind, and visiting at least once per year will help your child or teen thrive. Learn about the importance of well-care visits for kids, by age.

Social distancing is challenging for all of us, but especially for teenagers. Teens rely on their friends and view contact with them as extremely important. They’re also gaining independence and actively questioning authority. So, how do we help them cope with these changes and follow public health advice that can protect their health, and ours?

Listen with respect

As their world changes rapidly, teens are likely to feel anxious, scared, angry or sad. Take time to give them your undivided attention. Be respectful of the stress they’re feeling as their reality changes. Feeling heard can help with the loss of control they are experiencing.

Include teens in decision-making

During times of high stress, you might feel the need to issue rules, rather than share the decision-making. But teens are more likely to follow guidelines if they buy in to them. Explain why social distancing and mask wearing are important and discuss help them find ways to see their friends — safely. Give them the opportunity to ask questions.

Be a role model

Your actions may be the biggest influence on how seriously your teen takes current recommendations. That means you need to follow public health rules, too. Ensure that your teen knows how disregarding public health recommendations can put vulnerable people at much greater risk.

Get additional tips for checking in on your teen during the pandemic.

When you start to see changes in your kid’s behaviors and they don’t improve after several days, be sure to check in on them and consider professional help. Early signs that your child may be struggling include:

• Being irritable and tearful
• Acting out or throwing tantrums
• Seeking constant reassurance
• Changes to sleeping or eating habits
• Isolating more
• Feeling less motivated or not being able to get things done, like schoolwork or chores
• Not enjoying the activities they would normally

Check in with your pediatrician if you’re concerned. Child and adolescent psychologists at Children's Colorado are also available to help.

Parents can help get the school year off to a great start. Here are several ways you can help your child prepare for the academic year ahead.

• Get organized: Make sure your child has the supplies they need and talk to their teachers about what they can expect from the school year. Prepare a quiet place where your child can do their schoolwork, whether that turns out to be daily online learning or homework.
• Ease into a routine: Even if your summer schedule got out of whack, now’s the time to get your family back to a routine. The more structure we can provide kids the better off they’re going to be. (More on this below.)
• Preview what’s in store: Talk to your kids about the guidelines their school or district has in place to keep them safe. Explain the changes they may see like learning in smaller groups or having lunch in the classroom. Practice with your child if it will help them feel more comfortable.

Get answers to your FAQs about back-to-school-time and COVID-19.

Do your best to be positive. “The number-one way kids learn is by watching what their parents do,” says Dr. Hawks. “So, if a parent can be optimistic and positive about the fact that their child is in online schooling, the child is more likely to embrace that philosophy and mentality and this can really be helpful overall.” This is true no matter how your school district is operating this year, whether online, in person or a hybrid of the two.

Learn more tips for learning at home during the coronavirus pandemic.

Children thrive on predictable routines and will look to the adults in their lives for reassurance and support as things change. As you settle into your new normal, new habits and practices as a family can be grounding for everyone. Here are five ways to build or stick to a routine during this time.

Start your days with intention

Morning routines help start the day off on the right foot. Regular activities like making the bed, bathing, getting dressed for school (even if it’s virtual) and eating a nutritious breakfast will support your child’s mental health.

Maintain regular contact with others

Maintaining positive social connections is vital for our well-being and health. While we may not be able to engage in face-to-face contact with friends and family as frequently, encourage kids to reach out to friends and loved ones through social media, video calls, phone or text.

Get out and move

Get your kids outside as often as you can. Take walks, ride bikes, exercise indoors or engage in outside play as a family each day. As long as you’re practicing safe social distancing, wearing your face covering and following any local rules related to group activities, exercise can reduce coronavirus anxiety. Movement can assist in managing negative emotions while increasing positive ones.

Learn ways to get in shape as a family, even in a pandemic.

Maintain a healthy sleep routine

Creating and maintaining regular bedtime routines for your children (and yourself) is helpful during this time. Keep your child’s school-night bedtime the same during this time. This will help maintain a regular routine for your child and help them transition to in-person school or activities when that time comes. Avoid screen time, exercise and food for at least an hour or two before bed.

Learn more tips for helping kids fall (and stay) asleep.

Connect with your child

Try to set aside time each day to check in with your kids about how they are feeling and answer their questions. An activity known as “Thorn, Rose and Blossom” during dinner can help. In this activity, you ask each person to identify that day’s “thorn” (meaning something stressful or challenging), “rose” (meaning something positive or something they’re grateful for) and “blossom” (meaning something they are looking forward to).

Craving more? Our child life specialists compiled their top tips for creating schedules and activities for kids, whether they’re 3 or 18.

During times of high stress, it’s important to model healthy coping strategies. Your ability to be calm, patient and understanding with others, and yourself, will not only be grounding for those around you, it will demonstrate that it is possible to manage difficult emotions and challenging times.

We understand that being a caregiver can be stressful, even in the best of times. During the coronavirus crisis, there are numerous ways this pandemic could impact caregiver wellbeing. If you are feeling like this or experiencing any of these signs, don't be alarmed:

• Fear of coming down with COVID-19, and concerns about health and wellbeing of your family and loved ones.
• Uncertainty and anxiety due to quickly changing public health data, recommendations and 24/7 news coverage that's hard to escape.
• Pressure to work longer, harder or differently while balancing childcare and other changes in family routines and availability.
• Isolation from family, friends, co-workers and community support systems.
• Significant disruption in our usual routine and reduction in our enjoyable and recreational activities.
• Conflicting demands between work and family responsibilities.

It's normal to feel increased stress as we respond to the numerous challenges and demands of the pandemic. As a caregiver, you might need more support, too. Psychologists at Children's Colorado are available to help your family. Or, you can use resources like FindAPsychologist.org or your workplace’s employee assistance program to find an available therapist in your zip code.