When my eight-year-old daughter approached me with a concerned expression, asking if she might catch the coronavirus, I responded honestly: “I can’t say for sure, but if anyone in our family does, we know how to take care of you.” I wrapped her in a comforting hug and reminded her about the importance of washing hands, covering coughs, and staying home when feeling unwell.
While I aimed to sound composed, I too was grappling with my own anxiety. As parents, guardians, and educators, our instinct is often to shield children from distressing information. However, the overwhelming anxiety surrounding the coronavirus is challenging to sidestep. Sometimes, the best approach to managing these tough emotions is to face the anxiety together.
That evening, my daughter and I practiced a 4-2-6 breathing technique, sending loving thoughts to ourselves, our loved ones, and the wider world. Although her fear didn’t vanish entirely, she felt calm enough to drift off to sleep. It’s incredible how a few minutes of mindful breathing and warm, kind thoughts can alleviate anxiety for both children and adults.
Here are several mindfulness strategies you can employ as a family to navigate the intense emotions that arise from news about the coronavirus or any other stressful situation:
Extend Your Exhale with the 4-2-6 Technique
By focusing on longer exhalations, we activate the parasympathetic nervous system, which helps us relax during stressful moments. Anxiety often leads to shallow, rapid breathing. By extending our exhale, we can bring our bodies back to a more balanced state. The vagus nerve regulates the parasympathetic system, and deep, slow breathing signals it to calm us down — a form of self-compassion. Here’s how to practice the 4-2-6 method:
- Hold your hand up to show the counts.
- Inhale for 4 counts, lowering a finger for each count.
- Hold your breath for 2 counts.
- Exhale for 6 counts, raising a finger for each count.
- Repeat three times.
- Encourage children to check in on their feelings with a thumbs up or down.
Connect with Nature
Anxiety often traps us in a cycle of negative feedback. Quick, shallow breathing and an increased heart rate signal to our brains that we are under stress, perpetuating the cycle. Matthew Green, a licensed therapist and Mindful Families consultant, suggests that mindful breathing can break this cycle by enhancing our awareness of bodily sensations, thus promoting relaxation and signaling our minds that we’re okay. To reconnect with nature, try these simple activities as a family:
- Step outside for fresh air.
- Hold a smooth rock or stone.
- Stand barefoot on the grass.
- Take a moment to practice the 4-2-6 breathing technique.
- Engage in the Root to Rise Moving Meditation.
Name and Validate Emotions Together
An essential practice is to acknowledge and validate our emotions, both in ourselves and our children, allowing us to truly feel and accept those emotions. It’s completely normal to feel worried about the coronavirus. Rather than dismissing these feelings with phrases like “Don’t worry” or “Everything will be fine,” we should embrace these emotions, enabling children to work through them naturally. Naming emotions together fosters open communication, helping everyone express how they feel, which is vital for emotional release. Sharing our vulnerabilities reassures children that they are not alone, and a comforting hug can reinforce this connection. While not everything is within our control, we can respond with honesty and compassion towards ourselves and our families.
Get Moving
The origin of the word “emotion” is “motion,” which signifies removal or agitation. To help manage our feelings, we can physically release emotions through movement! Whether it’s exercising, biking, playing outdoors, or throwing an impromptu dance party, moving together can help alleviate intense emotions.
Focus on the Positive
Our brains are naturally inclined toward negativity, making it essential to consciously seek and cherish positive experiences. One effective way to do this is by cultivating a sense of awe. Research indicates that experiencing awe can lead to greater happiness, generosity, and overall well-being. Share five awe-inspiring moments with your children, whether it’s a walk through a beautiful forest, a stunning view, or even witnessing a hummingbird. Encourage them to recount their own awe-filled experiences as well.
We hope these mindfulness practices will help you and your family feel grounded, present, and uplifted, regardless of the circumstances.
For more insights, you can check out this related blog post. For expert knowledge on emotional well-being, visit this trusted resource. Additionally, for helpful pregnancy information, explore this excellent resource.
Summary
Mindfulness techniques such as extended breathing, connecting with nature, validating emotions, moving together, and focusing on positive experiences can help families cope with anxiety related to the coronavirus. By practicing these strategies, families can foster a sense of calm and resilience together.