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How to Talk to Your Parents About Your Mental Health – Families for Depression Awareness

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How to Talk to Your Parents About Your Mental Health – Families for Depression Awareness

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A Post for Teens and Young Adults

Talking to your parents or any adult about your mental health can be challenging, uncomfortable, or even intimidating. It probably feels more natural to confide in your friends than with your parents. It can be scary opening up to your parents about feelings of depression or anxiety, partly because you don't want to upset them.

Even though it may not be easy, having conversations with your parents or other trusted adults can help your mental health in the long run. Talking through your emotions with a trusted adult can give you more clarity about what you might be going through. You'll likely feel less isolated. It's also an important part of establishing a support system you can lean on when times are tough.

Families for Depression Awareness Advisory Board member Mary Fristad, Ph.D., ABPP, Director of Academic Affairs and Research Development at Nationwide Children's Hospital Big Lots Behavioral Health Services in Columbus, Ohio, recently shared with us common concerns that teens may have about opening up to their parents, along with some tips to make talking about your emotions more manageable.

Send up a Little Flag

If you do not feel comfortable expressing all your feelings at once with your parents, start by sharing one thing. For example, you may feel overwhelmed and depressed, lonely and isolated during COVID, tired from not sleeping well, and stressed by the school. That's a lot to tackle at once. You might take the first step by telling your parent, "I miss seeing my friends."

Speaking up opens the door so you can work together to find options that could help. For example, you could explore with your parent how you might connect with friends in a safe way. Fristad offers, "Can we talk about options?" as a less emotionally-charged way to start these conversations. This allows you and your parent to compromise and find meaningful solutions to address a specific challenge. You can build it from there.

Communicate Honestly and Openly

"Parents tend to focus on behavior and may have a negative view of the behavior they see from their teens," says Fristad. Slamming doors, skipping family meals, hibernating in their rooms, and so on. Adults often don't realize what's behind your behavior. One way to change this is to talk with your parents about the "why." Sharing your feelings with a parent can give them insight into why you are feeling or behaving the way you are. This allows your parents to understand what's bothering you and shift their perspective on your actions.

For example, if you just got into an argument with a friend, you might get angry and snap at your parents when they ask you about your day. Instead of reacting this way, help your parents understand what's going on and causing you to feel and react this way. You could say something like, "I don't really want to talk about it, but Becca and I just had a fight over text so I'm pretty upset. I just need some time by myself."

What if My Parent Isn't Helpful?

If you think your parents won't be willing to help you or listen, Fristad suggests you should still try to talk to them. They may surprise you.

"Sometimes parents are not responsive because they are stressed or have a lot going on themselves," she says. "Ask your parent when is a good time for the two of you to talk. Figure out the right environment to approach your parents with a conversation. It might be while going for a walk, driving to an appointment, or cooking dinner together."

If you try to reach out to your parents and they won't help, turn to another trusted adult in your circle such as a teacher, counselor at your school, leader in your spiritual community, or your favorite aunt. It's important not to give up. You will feel better and less alone after talking with a trusted adult.

Looking to learn more?

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How to Talk to Your Parents About Your Mental Health

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A Post for Teens and Young Adults Talking to your parents or any adult about your mental health can be challenging, uncomfortable, or even intimidating. It probably feels more natural to confide in your friends than with your parents.

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5 Ways to Get Your Teen to Open Up About Their Mental Health – Families for Depression Awareness

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5 Ways to Get Your Teen to Open Up About Their Mental Health – Families for Depression Awareness

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Many parents find it challenging to get their kids to talk about their mental health concerns. Yet it is essential that parents understand the stresses their teens face. Prompting open and honest conversations now will help you build skills that will support your child for years to come. Your teen may be defensive or fearful of opening up. Still, if you approach with sincere love and concern, you can encourage productive, healthy dialogue.

We sat down and spoke with Families for Depression Awareness Advisory Board member Mary Fristad, Ph.D., ABPP, Director of Academic Affairs and Research Development at Nationwide Children's Hospital Big Lots Behavioral Health Services in Columbus, Ohio. She shared these tips for navigating a healthy and open dialogue with your teen about their mental health.

1. Find Shared Activities

Talking isn't the only form of communication. Teens will be more likely to express and share their emotions and worries over an activity they enjoy. Find an activity that both you and your teen like to do, whether it's cooking together, playing Scrabble, or walking the dog. Keep your expectations low and relax into the activity. Sometimes just sharing a positive experience is enough.

2. Use What Works for Them

How does your teen prefer to communicate? If your son only texts with his friends, start there. If your daughter likes journaling, create a shared journal where you write notes back and forth. Fristad also encourages parents to try less "eyeball to eyeball contact." If you notice your teen seems uncomfortable talking face-to-face, try while in the car or sitting on the edge of their bed while the lights are out. This may feel safer to many teens than looking you in the eye.

3. Validate Their Emotions

As parents, we tend to try to solve our teen's problems. Instead, make an effort to show your teen that you understand and empathize with what they are going through. Don't be afraid to ask your teen about their feelings. Then reflect back on what they've said and validated it without rushing ahead to solutions.

4. Normalize What They're Feeling

Everyone is struggling emotionally in some way and some more than others. It can be helpful to normalize their feelings by saying something like, "It's been a horrible year in so many ways, how's it been for you?" or "A lot of people are feeling depressed and anxious right now, how are you feeling?" You can also acknowledge briefly that you have concerns as well. Your teen may be more likely to talk if you go first.

5. Control Your Own Emotions

If your child comes home in an angry mood, rather than responding with equal emotional intensity, picture yourself as a container that can simply hold his or her feelings. Reflecting back with curiosity (e.g., Wow, you seem really upset, did something go wrong in your day?) offers the possibility of a fruitful conversation. If you are angry with your child, consider taking a cooling-off period for yourself before launching into a discussion of the conflict. Make sure that both you and your teen are ready to have the conversation before beginning. If your teen has had previous suicide attempts, Fristad notes that you may be wary to push into emotional territory with your child. These moments can bring up guilt, shame, anger, frustration, and many other emotions for parents. Remember to breathe-long and slow, and wait until calmer before proceeding.

"When your teen does start talking about their mental health, be sure to let them know you are happy that they are opening up to you," counsels Fristad.

Be prepared to listen more than you talk. Remember to validate your child's emotions to help them feel understood and build their overall emotional health.

Finally, Fristad advises, "Try to stay mindful of how important this is to your child and to your relationship with them."

Learn more

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5 Ways to Get Your Teen to Open Up About Their Mental Health

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Many parents find it challenging to get their kids to talk about their mental health concerns. Yet it is essential that parents understand the stresses their teens face. Prompting open and honest conversations now will help you build skills that will support your child for years to come.

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Help for Students in Crisis - Mental Health (CA Dept of Education)

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Help for Students in Crisis - Mental Health (CA Dept of Education)

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Crisis Lines

Teen & Youth Help Hotline Teenage Advice, Crisis & Depression Helpline
Do you need help working something out? Do you want to talk to someone who understands, like another teen? We're here to help!

The National Suicide Prevention Lifeline 1-800-273-8255
The 24-hour, toll-free, confidential suicide prevention hotline is available to anyone in suicidal crisis or emotional distress. It provides Spanish-speaking counselors, as well as options for deaf and hard of hearing individuals.

Línea de Vida Nacional de Prevención del Suicidio ofrece servicios gratuitos en español para alguien que está en crisis o necesita ayuda llame al 1-888-628-9454

Options for Deaf and Hard of Hearing 1-800-985-5990 or text TalkWithUs to 66746

The Crisis Text Line
The Crisis Text Line is the only 24/7, nationwide crisis-intervention text-message hotline. The Crisis Text Line can be reached by texting HOME to 741-741.

The Veterans Crisis Line
The 24-hour, toll-free, confidential hotline provides phone, webchat, and text options available to military veterans in crisis and their families and friends. It provides options for deaf and hard of hearing individuals.
Call the Veterans Crisis Line at 1-800-273-8255 and Press 1 or text to 838255.

The Trevor Project
The nationwide organization provides a 24-hour phone hotline, as well as limited-hour webchat and text options, for lesbian, gay, bisexual, transgender and questioning youth.

The Trevor Lifeline is a national 24-hour, toll free confidential suicide hotline for LGBTQ youth. Call 1-866-488-7386 24/7

Confidential online instant messaging with a Trevor Counselor 24/7

Confidential text messaging with a Trevor Counselor 24/7 Text START to 678678

TrevorText can be reached by texting TREVOR to 1-202-304-1200 (available M-F from 3PM to 10PM ET).

The Trans Lifeline 1-877-565-8860
The Trans Lifeline is a trans-led organization that connects trans people to the community, support, and resources they need to survive and thrive. It provides crisis intervention hotlines, staffed by transgender individuals, for trans and questioning callers.

Additional Resources

For Mental Health Providers

For Providing Virtual Mental Health Services

For Families

For Youth

GritX is an online platform that provides high levels of mental health care, so youth and young adults can thrive, connect, and find resilience and share their own stories, in their own way. The activities help participants get through, get back to, or maintain different emotions.

Last Reviewed: Friday, March 11, 2022

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Teen & Youth Help Hotline Teenage Advice, Crisis & Depression Helpline Do you need help working something out? Do you want to talk to someone who understands, like another teen? We're here to help! The National Suicide Prevention Lifeline 1-800-273-8255 The 24-hour, toll-free, confidential suicide prevention hotline is available to anyone in suicidal crisis or emotional distress.

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Everything you think you know about addiction is wrong | Johann Hari - YouTube

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Everything you think you know about addiction is wrong | Johann Hari - YouTube

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Everything you think you know about addiction is wrong | Johann Hari

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Results of the 2019 Monitoring the Future Survey - Vaping, Marijuana and Other Drugs - YouTube

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Results of the 2019 Monitoring the Future Survey - Vaping, Marijuana and Other Drugs - YouTube

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National Institute on Drug Abuse (NIDA/NIH)

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Results of the 2019 Monitoring the Future Survey - Vaping, Marijuana and Other Drugs

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Navigating Teen Depression and Substance Use as a Family

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Navigating Teen Depression and Substance Use as a Family

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Navigating Teen Depression and Substance Use as a Family

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Navigating Teen Depression and Substance Use as a Family For Parents, Guardians, Family Members, Youth Workers, and Caring Adults Interested in Teen Mental Health Wednesday, September 23 from 7pm ET to 8:15pm ET Please click here to download a copy of the presentation slides.

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Full 2020 Back to School Toolkit - Images Separate_08.28.20.pdf

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Full 2020 Back to School Toolkit - Images Separate_08.28.20.pdf

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10 Things Parents Can Do to Prevent Suicide - HealthyChildren.org

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10 Things Parents Can Do to Prevent Suicide - HealthyChildren.org

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As children grow into pre-teens and teenagers, it becomes more challenging for parents to know what they are thinking and feeling. When do the normal ups and downs of adolescence become something to worry about?

Parents and family members can help pre-teens and teens cope when life feels too difficult to bear. Learn about the factors that can increase your child's risks for suicide and explore the 12 suggestions below. These steps can help you feel better prepared to offer the caring, non-judgmental support your child needs.

1. If you see signs that your child's mental health is under threat, tune in.

Maybe your child is just having a bad day, but when signs of mental health troubles last for weeks, don't assume it's just a passing mood. Studies show that 9 of 10 teens who took their own lives were struggling with mental health conditions such as anxiety. But keep in mind:

Teens who haven't been diagnosed with any mental health condition may still be at risk. In part, this is because it can be hard to pinpoint mental health issues at early ages.

Many teens who attempt suicide do not have underlying mental health issues, but in most cases, they will give signs that they're considering ending their own lives.

Your goal should be to remain calm, alert and ready to speak with your teen. Don't wait for them to come to you. You might start by saying, "You seem sad. I'm open to talking about this, because I love you and I care what happens to you." Here are more tips for opening mental health conversations with your child.

2. Listen-even when your child is not talking.

Don't be surprised if your teen turns away when you first raise the subject of mental health or suicide. Keep in mind that, even if your child is silent at first, actions may speak even more loudly than words.

Watch for major changes in your child's sleep patterns, appetite, and social activities. Self-isolation, especially for kids who usually enjoy hanging out with friends or playing sports, can signal serious difficulties. If your child is struggling more than usual with schoolwork, chores and other responsibilities, these are additional signs you shouldn't ignore.

3. Realize that your child might be facing suicide risks you haven't considered yet.

Many parents wonder: Could this really happen to my child? Unfortunately, the answer is yes. Young people of all races, ethnicities, gender identities, sexual orientations, income levels, and community backgrounds die by suicide every year. In fact, suicide is the second leading cause of death among young people 10 to 24 years old.

Here are some things that can cause young people to think about ending their lives:

Loss of a loved one to death, divorce, deployment, deportation or incarceration

Bullying (in person or online)

Discrimination, rejection or hostility due to gender identity or sexual orientation

Racism, discrimination and related inequities and stressors

Family history of suicide or mental health difficulties

Stigma (the belief that it's wrong or shameful to talk about mental health or suicide)

Easy access to firearms or other life-threatening tools and substances

Witnessing or suffering violence or domestic abuse

Financial instability that causes worry and insecurity

Suicide in their school or friend group

Get more perspective on your child's specific risks here.

4. Try not to dismiss what you're seeing as "teenage drama."

Never assume your child is exaggerating or playing games if they say or write:

Many kids who attempt suicide will tell their parents ahead of time (though others do not). These words indicate an urgent need for help.

Don't risk being wrong about this. Take every statement about suicide seriously.

5. Respond with empathy and understanding.

When your child talks or writes about suicide, you may feel shocked, hurt, or angry. You may even want to deny what you're seeing or argue with your child. These feelings are natural and valid, but it's essential to focus on your child's needs first and foremost. Your goal is to create a safe space where your teen can trust you to listen and express concern, but without judgment or blame.
Instead of reacting this way: Manage your own feelings so you can respond with empathy:

"It sounds like you're in tremendous pain and you can't see a way out."

"Maybe you're wondering how life got this complicated and difficult."

"Right now, you're not sure of the answers to the problems you're facing."

"You must really, really be hurting inside to consider ending your life."

6. Get professional help right away.

If your teen is self-harming, or you sense they're at risk for attempting suicide, take them to the emergency department of your local hospital. Fast action is crucial when things have reached a crisis point.

If you see signs of suicidal thoughts but don't sense an immediate crisis, you still need to take action. Reach out to your pediatrician or local mental health providers who treat children and teens. Explain what you're seeing and hearing and schedule a mental health evaluation.

Health care providers can help you and your teen create a safety plan that covers:

Warning signs or triggers your teen feels will lead to suicidal thoughts

Possible steps to help them cope when they feel triggered

Sources of support: family, friends, teachers, mentors and others

Emergency contacts and steps to take if things get worse

7. Remove or secure guns you have at home. Do the same with other lethal tools and substances.

Half of youth suicides occur with firearms-and suicide attempts with firearms are almost always fatal. By far, the safest option is to remove guns and ammunition from your home while your teen is struggling with thoughts of suicide. Many families turn guns over to relatives or other trusted individuals to help safeguard their teen during a vulnerable time.

Safe home storage is the second-best option. Locking and unloading all guns, with ammunition stored and locked in a separate space, does reduce the risk of tragedy - but only if your teen doesn't know the combination to the lock or where the key is hidden. Disassembling guns and storing the components separately and locked is another option.

Of course, guns are not the only means of suicide your child might seek out. Prescription medications and over-the-counter drugs can pose hazards during a suicidal crisis. Families should keep medications locked away and, whenever possible, reduce the volume of medications on hand. Also consider buying over-the-counter medications in blister packs instead of bottles, to slow down access to pills.

Other potentially lethal tools and substances you should consider locking away include:

The work of removing or locking up these objects and substances may seem daunting, but your child's safety is at stake. Suicide attempts are often impulsive, and a moment of crisis can escalate very quickly. Making sure your teen cannot lay hands on lethal means at the wrong time is critical.

8. As your child enters treatment, focus on creating hope.

Your child's care team will likely recommend a combination of steps to reduce mental health symptoms and thoughts of suicide. Medications, talk therapy, and stress-reducing techniques such as yoga, meditation or journaling may be part of the plan.

Provide realistic reassurance for your child along the way. Remind them (and yourself) that difficult times don't last forever. People do feel better when they receive effective treatment and support.

If your child expresses feelings of stigma or shame, you can remind them that 1 in 5 people have mental health symptoms at some point in their lives. Mental health is part of total health-and seeking help is a sign of self-respect and maturity.

9. Encourage them to see family and friends.

Your child may feel reluctant to spend time with other people, but you can explain that social support will help them feel better. Though more quiet time might be needed at first, gentle encouragement to hang out with family, friends and neighbors will be helpful. Avoid power struggles around specific events or invitations, since your goal is to respect your child's needs and minimize stress.

10. Suggest exercise.

Physical activity eases mental health symptoms and supports your child's wellness plan. Whether it's getting outside to take a daily walk, a gym workout, an online exercise class or something else, exercise will:

Elevate your teen's mood by stimulating the production of endorphins (natural substances in the brain and body that help balance out stress and manage pain).

Support higher levels of serotonin, another brain-body substance that leads to positive moods and restful sleep.

Experts recommend working out 30 to 40 minutes between 2 and 5 times per week. Any form of exercise is fine. What matters most is that your teen enjoys this activity and feels motivated to do it regularly.

11. Encourage balance and moderation.

Teens in crisis need to go easy on themselves. This means adopting a realistic pace and avoiding experiences that could prove overwhelming.

Reassure your teen that self-care is never a sign of weakness. Everything we do in life is affected by our health, so giving ourselves time to heal is essential. Big tasks can be divided into smaller, more manageable ones, and gradually, as your child's confidence and strength grows, they'll feel ready to take on more.

12. Remind each other that this will take time.

You and your child will benefit from knowing that progress will come at its own pace. Setbacks may happen-they're part of the healing process, too. Encourage your child to be patient and self-forgiving. They've been through a lot, but with the right care and support, you will both see improvement.

Remember

If your child is considering suicide, call or text 988 or chat on 988lifeline.org right away. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

Ask your teen's care team for other resources you should know about. The National Alliance on Mental Illness has great information.

Parents of LGBTQ2S+ children can visit the Trevor Project website for focused resources. Parents and teens facing racial stress can benefit from these strategies and tools offered by the American Psychological Association.

You can also visit the American Academy of Pediatrics Blueprint for Youth Suicide Prevention for information about ways to prevent suicide in your community or school.

More information

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suicide; attempt suicide; suicide prevention; leading cause of death; trigger suicide; suicide attempt; warning signs of suicide; suicidal; guns; children and bullying; depression and teens; guns in the home; landing_suicide_prevention

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12 Things Parents Can Do to Help Prevent Suicide

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As children grow into pre-teens and teenagers, it becomes more challenging for parents to know what they are thinking and feeling. When do the normal ups and downs of adolescence become something to worry about? There are ways you can help pre-teens and teens cope when life feels too difficult to bear.

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Mind Yeti is a library of research-based guided mindfulness sessions that help kids and their adults calm their minds, focus their attention and connect to t…

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Regulating Stress Response for Kids: Practical Tips for Primary Care Providers

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Regulating Stress Response for Kids: Practical Tips for Primary Care Providers

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https://youtu.be/cWFKJy4emBI

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Welcome to Harmony at Home! As schools are closing to prevent the spread of the novel coronavirus (COVID-19), Sanford Programs is committed to supporting educators who are transitioning to online teaching and equipping families who will be schooling at home.

Harmony at Home is an online toolkit for educators, families, and caregivers to teach vital social emotional learning (SEL) skills using the strategies Sanford Programs has developed for classroom teachers. We've curated interactive Sanford Harmony lessons as well as Sanford Inspire resources for parents to make this transition as easy and rewarding as possible.

As your family navigates the challenges and opportunities that come with learning at home, developing social emotional learning skills may be beneficial. Read our Welcome Letter to learn more.

We encourage you to watch the following video about SEL for parents from the Collaborative for Academic, Social, and Emotional Learning (CASEL). You will hear from SEL leaders, educators, and parents as they explain the long-term benefits of these important lessons. These benefits include managing stress, processing feelings, and resolving conflict.

SEL for Parents

Getting started with Harmony at Home is easy. Watch our video below and review our annotated Getting Started Guide to navigating our Sanford Harmony Online Learning Portal and other materials. In this toolkit, you will find recommendations to adapt our classroom curriculum for at-home use. Additional recommendations will be added in the weeks to come. Ready to get started? Log on to the Online Learning Portal!

Harmony at Home Training Video

We recommend you start with learning about Harmony Goals and the daily practices of Meet Up, Buddy Up, and Quick Connection Cards. These moments of connection will help your family communicate your thoughts and feelings every day. They are a simple way to build a foundation for other SEL lessons.

Explore Everyday Practices at Home today!

Curated SEL lessons and suggestions will set you up for success as you take on the responsibility of schooling at home. We've carefully selected Harmony lessons based on themes that will be most relevant to your current needs. Suggestions and instructions for adapting these lessons for your family are included. Explore our Lessons & Activities at Home.

Our live training webinars, conducted by Harmony-certified presenters, provide a variety of opportunities for educators, families, and caregivers to learn how to successfully deliver Sanford Harmony. View the schedule of live training webinars.

All sessions include opportunities to ask questions and interact with a live presenter. Our live training webinars can be found on the Calendar page within the Community section of our Online Learning Portal. Register via the calendar in the portal!

Each month, thought leaders in SEL and education present webinars to help educators enrich the classroom experience for their students and themselves. Several On-Demand Harmony and Inspire webinars may be relevant for educators, families, and caregivers at this time. Please access our recommendations list for brief descriptions and links to view the webinars.

For more information and tools for educators, parents, and caregivers schooling at home, consider these resources from our knowledgeable partners:

To support educators, families, and caregivers as you provide social emotional learning at home, we recommend the following Sanford Inspire modules. These modules are designed for educators and parents to help you navigate SEL and support the needs of each student and child. They can be accessed at no cost in the Sanford Inspire Online Learning Portal by searching for each module by name.

Teaching Students Empathy

Building Relationships with Students

Helping Students "Want to Achieve"

Restorative Justice: Rethinking Discipline

Supporting Trauma-Exposed Students

In partnership with public educators, PBS SoCal offers a thorough resource for families now tasked with at-home learning.

Access helpful learning activities and insights.

Stream and download child-friendly programming and educational entertainment.

Stay up to date on local, national, and global news.

AHG provides tips on physical activities, nutrition, quality sleep, and more.

AHG has compiled resources to keep your mind and body healthy during times of change or transition.

Ed Week is maintaining a dynamic map of school closures across the country and in each state.

Sanford Education Programs wants to support you as educators, families, and caregivers during the COVID-19 pandemic and any future crises. The emotional and social well-being of all students and their communities is our top priority. Best wishes for health, safety, and patience as you navigate these unusual circumstances and discover new opportunities to learn. As always, our team is available to answer your questions along the way. Contact us at SanfordPrograms@nu.edu.

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Welcome to Harmony at Home! As schools are closing to prevent the spread of the novel coronavirus (COVID-19), Sanford Programs is committed to supporting educators who are transitioning to online teaching and equipping families who will be schooling at home.

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Emotions at home: How do we want to feel? | Marc Brackett, Ph.D.

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Emotions at home: How do we want to feel? | Marc Brackett, Ph.D.

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It's been just over a month since the COVID-19 outbreak in the United States changed the way we work, learn, shop, and interact. So, how are you feeling? If you are like me, you might be going a little stir crazy at home. I'm not used be home every day all day. It hasn't been easy. How about for you?

My last blog and a recent article I wrote with Diana Divecha provide some helpful strategies to manage emotions that many of us are experiencing these days -anxiety, stress, and fear. I've also delivered a number of free webinars on how to manage emotions during uncertain times.

But what else we can do to make a difference in how we feel?

When writing Permission To Feel, I heard from families that most people want their homes filled with love and laughter, kindness and compassion, joy and hope. But what's the best way to create a so-called positive emotional climate in our homes?

There's a tool that can help. We call it the Emotional Intelligence Family Charter ("Charter"). It's one of the core tools in RULER, our Center's evidence-based approach to social and emotional learning.

The Charter is a written document detailing how everybody in your home (or "virtual home") wants to feel. You can do this for yourself, as a couple, or as an entire family. If you have children, depending on their age, they may need help with the writing part. But even young kids can share how they want to feel.

The first question that you have to answer is: How do we want to feel as a family? Some of the words we've seen people us over the years are loved, respected, included, safe, happy, calm, grateful, and playful. The second question is: What do we need to do to experience these feelings more frequently?

Building a Charter presents an opportunity to improve the emotional climate in our homes. In many households, this can be a big step forward. For children, it gives them a chance to have a sense of agency over their home environment. It also can benefit parents by accommodating their needs. After a certain hour, adults want to enjoy peace and quiet and no conflicts or excess noise-and so the Charter requires everyone to respect those wishes. It's a way of reminding children that their parents are human, too, with all the same emotional needs as anyone else. In the long run, that's an important lesson for kids to learn, but too many parents try to shield them from that reality. As an unintended result, children have a hard time acknowledging adults' feelings, let alone respecting them.

Putting our emotional needs in writing has a way of making them real for ourselves and everyone else. It serves as a contract - a formal agreement drafted in a moment of calm consideration, to help you during moments when you are anything but calm and considerate. You may feel a little self-conscious posting a Charter on your refrigerator door, or hanging it on a wall. But if you try it, you might find that it works. Below are the instructions for building a family Charter. The same process can be done by individuals living on their own or couples.

How to Build the Charter

What will you need? Getting Started
It's important to find a time when everyone is feeling calm, focused, and ready to work together. We suggest building the Charter in a comfortable area like the living room or at the dinner table.

Step 1: Ask everyone to write down 5 feelings in response to: How would you like to feel at home? Step 2: For each feeling word, discuss the things that would help each person experience more of that feeling.
What are one or two specific behaviors that could help each family member have the feeling as often as possible? For example, being 'nice' is not very specific. But smiling, saying good morning, knocking on the door before entering are specific and even observable behaviors.

Step 3: Pull all the pieces together and create the Charter Step 4: Keeping your Charter alive
Putting our emotional needs in writing is a way of making them real for everyone. But the process of building a Charter takes courage and the willingness to be vulnerable. We have to be open to filling the gap between how we currently feel and how we want to feel. And for many of us, that gap can be scary, because it often reveals what's not working so well in our homes. But look at the flipside: everyone can benefit from having their basic needs of being seen and heard met. I'm almost certain that benefits of building a Charter will outweigh the risks. Go for it!

With the wisdom of emotion,
Marc

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Emotions at home: How do we want to feel?

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It's been just over a month since the COVID-19 outbreak in the United States changed the way we work, learn, shop, and interact. So, how are you feeling? If you are like me, you might be going a little stir crazy at home. I'm not used be home every day all day.

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SEL Resources for Parents, Educators & School Communities Related to COVID-19 – Social emotional learning – Inside SEL

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SEL Resources for Parents, Educators & School Communities Related to COVID-19 – Social emotional learning – Inside SEL

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As the Coronavirus disease (COVID-19) continues to spread, schools around the world are rapidly pivoting to support children's health and well-being. As districts shift to online learning, parents, educators and school leaders are searching for ways to continue prioritizing children's social and emotional development at home.

Our team at Inside SEL has put together an initial list of resources, blog posts and guides to help cope during this volatile and difficult time. Our intention is to continue to add to the list as we come across more relevant content.

We encourage readers of this post to share your most helpful resources here so we can expand our shared knowledge and support as many individuals as possible.
*Reintegrating Students to In-Person Learning with SEL* Adult Self-Care Tips: Diversity, Equity & Inclusion: Parenting Resources: Resources for School Communities: Other/Miscellaneous:
For a more expansive listing of resources related to various topics within the field social and emotional learning, visit our SEL Resources page.

Published by Nick Woolf

Social-emotional learning practitioner and researcher with interests in implementation science, family engagement, educational technologies, SEL, and education policy. View all posts by Nick Woolf

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SEL Resources for Parents, Educators & School Communities Related to COVID-19

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Our team at Inside SEL has put together an initial list of resources, blog posts and guides to help cope during this volatile and difficult time. Our intention is to continue to add to the list as we come across more relevant content.

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Helping Children Cope With Changes Resulting From COVID-19

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Helping Children Cope With Changes Resulting From COVID-19

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National Association of School Psychologists (NASP)

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Families across the country are adapting to the evolving changes in daily life caused by the COVID-19 pandemic. Most schools, places of public gathering, and nonessential businesses are closed, and parents and other caregivers are faced with helping their families adjust to the new normal. This includes trying to keep children occupied, feeling safe, and attempting to keep up with schoolwork as best as possible. None of this is easy, but it helps to stay focused on what is possible in order to reinforce a sense of control and to reassure children that they are okay, and that the situation will get better.

It is very important to remember that children look to adults for guidance on how to react to stressful events. Acknowledging some level of concern, without panicking, is appropriate and can result in taking the necessary actions that reduce the risk of illness. Teaching children positive preventive measures, talking with them about their fears, and giving them a sense of some control over their risk of infection can help reduce anxiety. This is also a tremendous opportunity for adults to model for children problem-solving, flexibility, and compassion as we all work through adjustting daily schedules, balancing work and other activities, getting creative about how we spend time, processing new information from authorities, and connecting and supporting friends and family members in new ways. The following tips can help.

STAY CALM, LISTEN, AND OFFER REASSURANCE

Be a role model. Children will react to and follow your reactions. They learn from your example.

Be aware of how you talk about COVID-19. Your discussion about COVID-19 can increase or decrease your child's fear. If true, remind your child that your family is healthy, and you are going to do everything within your power to keep loved ones safe and well. Carefully listen or have them draw or write out their thoughts and feelings and respond with truth and reassurance.

Explain social distancing. Children probably don't fully understand why parents/guardians aren't allowing them to be with friends. Tell your child that your family is following the guidelines of the Centers for Disease Control and Prevention (CDC), which include social distancing. Social distancing means staying away from others until the risk of contracting COVID-19 is under control. Showing older children the "flatten the curve" charts will help them grasp the significance of social distancing. Explain that while we don't know how long it will take to "flatten the curve" to reduce the number of those infected, we do know that this is a critical time-we must follow the guidelines of health experts to do our part.

Demonstrate deep breathing. Deep breathing is a valuable tool for calming the nervous system. Do breathing exercises with your children.

Focus on the positive. Celebrate having more time to spend as a family. Make it as fun as possible. Do family projects. Organize belongings, create masterpieces. Sing, laugh, and go outside, if possible, to connect with nature and get needed exercise. Allow older children to connect with their friends virtually.

Establish and maintain a daily routine. Keeping a regular schedule provides a sense of control, predictability, calm, and well-being. It also helps children and other family members respect others' need for quiet or uninterrupted time and when they can connect with friends virtually.

Identify projects that might help others. This could include: writing letters to the neighbors or others who might be stuck at home alone or to healthcare workers; sending positive messages over social media; or reading a favorite children's book on a social media platform for younger children to hear.

Offer lots of love and affection.

MONITOR TELEVISION VIEWING AND SOCIAL MEDIA

Parents/guardians should monitor television, internet, and social media viewing-both for themselves and their children. Watching continual updates on COVID-19 may increase fear and anxiety. Developmentally inappropriate information, or information designed for adults, can also cause anxiety or confusion, particularly in young children.

Dispel rumors and inaccurate information. Explain to your child that many stories about COVID-19 on the internet may include rumors and inaccurate information. Older children, in particular, may be accessing a great deal of information online and from friends that contains inaccuracies. Talk to your child about factual disease information.

Provide alternatives. Engage your child in games or other exciting activities instead.

TAKE TIME TO TALK

Let your children's questions guide you. Answer their questions truthfully, but don't offer unnecessary details or facts. Don't avoid giving them the information that experts indicate as crucial to your children's well-being. Often, children and youth do not talk about their concerns because they are confused or don't want to worry loved ones. Younger children absorb scary information in waves. They ask questions, listen, play, and then repeat the cycle. Children always feel empowered if they can control some aspects of their life. A sense of control reduces fear.

BE HONEST AND ACCURATE

Correct misinformation. Children often imagine situations worse than reality; therefore, offering developmentally appropriate facts can reduce fears.

Explain simple safety steps. Tell your child this disease spreads between people who are in close contact with one another, when an infected person coughs or sneezes, or when one touches infected objects or surfaces.

Stay up-to-date on the facts. Go to https://www.cdc.gov/coronavirus/2019-ncov/index.htmlfor additional factual information.

KEEP EXPLANATIONS AGE-APPROPRIATE

Early elementary school children. Provide brief, simple information that balances COVID-19 facts with appropriate reassurances that adults are there to help keep them healthy and to take care of them if they do get sick. Give simple examples of the steps people make every day to stop germs and stay healthy, such as washing hands. Use language such as "adults are working hard to keep you safe."

Upper elementary and early middle school children. This age group often is more vocal in asking questions about whether they indeed are safe and what will happen if COVID-19 spreads in their area. They may need assistance separating reality from rumor and fantasy. Discuss the efforts national, state, and community leaders are doing to prevent germs from spreading.

Upper middle and high school students. Issues can be discussed in more depth. Refer them to appropriate sources of COVID-19 facts. Provide honest, accurate, and factual information about the current status of COVID-19. Engage them in decision-making about family plans, scheduling, and helping with chores at home.

For all children, encourage them to verbalize their thoughts and feelings. Be a good listener!

STAY CONNECTED TO SCHOOL

Locate learning resources. Schools' capacity to conduct virtual learning experiences will vary greatly, but most schools are providing lessons and learning activities for children to do. Take advantage of the many companies and online platforms currently offering free learning opportunities.

Identify additional resources. Know if your school or district is providing additional resources, such meals, or technology, such as a laptop or tablet.

Stay in touch. Find out how the school is communicating with families and students. Be sure to read any communications you receive. Check with you children, particularly older ones, as they may be receiving information directly that would be helpful for you to know.

Connect with school staff. Reach out to your child's teacher and other relevant school staff if you have concerns about their coping and keeping up with assignments or activities.

KNOW THE SYMPTOMS OF COVID-19

According to the CDC, symptoms of fever, cough, and/or shortness of breath appear within 14 days after being exposed to the disease.

For some people, the symptoms are similar to having a cold; for others, they are more severe or even life threatening.

MODEL BASIC HYGIENE AND HEALTHY LIFESTYLE PRACTICES

Practice daily good hygiene. Encourage your child to practice these simple steps to prevent spreading the virus.

Wash your hands multiple times a day for 20 seconds. Singing "Twinkle, Twinkle Little Star" or "Happy Birthday" twice is about 20 seconds.

Compliment your children when they use a Kleenex or sneeze or cough into the bend of their elbow. Teach them the importance of throwing away used tissues immediately after sneezing or coughing.

Sadly, handshakes and hugs need to be limited to immediate family members, at least for now.

Foster a sense of control. Offering guidance on what your child/children can do to prevent infection offers them a greater sense of control, which reduces anxiety.

Build the immune system. Encourage your child to eat a balanced diet, get enough sleep, and exercise regularly; this will help them develop a robust immune system to fight off illness.

BE AWARE OF YOUR CHILDREN'S MENTAL HEALTH

Most children will manage well with the support of parents and other family members, even if showing signs of some anxiety or concerns, such as difficulty sleeping or concentrating. Some children, however, may have risk factors for more intense reactions, including severe anxiety, depression, and suicidal behaviors. Risk factors can include a pre-existing mental health problem, prior traumatic experiences or abuse, family instability, or the loss of a loved one. Parents and caregivers should contact a professional if children exhibit significant changes in behavior or any of the following symptoms for more than 2 weeks.

Preschoolers -thumb sucking, bedwetting, clinging to parents, sleep disturbances, loss of appetite, fear of the dark, regression in behavior, and withdrawal.

Elementary school children -irritability, aggressiveness, clinginess, nightmares, school avoidance, poor concentration, and withdrawal from activities and friends.

Adolescents -sleeping and eating disturbances, agitation, increase in conflicts, physical complaints, delinquent behavior, and poor concentration.

ADDITIONAL RESOURCES
For more information related to schools and physical and mental health, visit www.nasponline.org and © 2020, National Association of School Psychologists, 4340 East Wes t Highway, Suite 402, Bethesda, MD 20814, 301-657-0270 www.nasn.org.
Adapted from, Talking to Children About COVID-19 (Coronavirus): A Parent Resource, National Association of School Psychologists and National Association of School Nurses, NASP, 2020.

Contributor: School Psychologist Kathy Sievering

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Helping Children Cope With Changes Resulting From COVID-19

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Families across the country are adapting to the evolving changes in daily life caused by the COVID-19 pandemic. Most schools, places of public gathering, and nonessential businesses are closed, and parents and other caregivers are faced with helping their families adjust to the new normal.

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Resource Center – Wellness Together, Inc.

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Resource Center – Wellness Together, Inc.

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Seven Steps to Calm an Explosive Child | ACEsConnection

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Seven Steps to Calm an Explosive Child | ACEsConnection

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Are you exhausted by the explosive behaviors of the children you love? First, I want to say I am so proud of you. I know the fatigue and frustration that comes with parenting a child who feels out of control. The fact that you are reading this article means you are looking for support and guidance, and that means you are on your way to helping the children in your life. And believe me, you are probably already doing a better job than you think! Kids need you to show up more than anything! .

As parents, grandparents, and caregivers we need skills. We need to keep trying something, anything, until we find what calms an explosive child. Do not give up. We are going to dive into some skills you can implement the next time your child loses control of their emotions. It starts with emotional regulation for both the caregiver and the child. When a parent is attuned to the child and regulated within their body, they can help the child cope with stress through co-regulation. Co-regulation is how children learn in tandem with a safe and nurturing adult to manage their big emotions. If a child was impacted by abuse and neglect, he or she may not have a working model in their mind for how to self-soothe and regulate their emotions. This is where you come in.

As the adult it is your job to provide a stable and loving environment for the child balanced out with firm and positive discipline. This can be very difficult to maintain if you are also coping with your own trauma, exhaustion, or other mental health issues. This is why it is so imperative that caregivers and teachers take care of their emotional well-being. Nobody can pour from an empty cup. Self-care is a buzz word during this pandemic, but what it really means is that we must practice the skills to regulate our own emotions in order to raise or work with children impacted by trauma and loss effectively.

When a child is in a state of rage, it can help to remember that children never choose a meltdown, the same way we wouldn't want to have a fit in front of our boss or parents. Explosive behaviors of a child can trigger the parents fear center in their brain and we often react with frustration instead of responding with care. Often when we are afraid, we express anger. When two people are in a state of fear and anger, it is impossible to learn and connect. The need for connection and trust lives at the core of our being. It is what we all need, even though we may be afraid.

Helping a child with explosive behaviors doesn't involve fear or shame-inducing punishments and discipline because that will only trigger additional outbursts. Explosive reactions are a signal that the child's brain is "offline." In this state, children cannot hear you and make meaning of the lesson you are trying to teach about right and wrong. This may sound absurd to you. You may believe children need to learn their lesson in the moment or else they will become unruly, troublesome adults. I know this feeling all too well. It's the way we were raised in a culture that used rewards and consequences as means to gain compliance in groups of children.

With the new research on how to help children cope after trauma, many caregivers feel stuck and don't know what to do. Most people prior to this generation were raised with rewards and consequences, but today, this isn't working for the many children impacted by trauma and adverse childhood experiences (ACES). We have to do something different, and change is HARD. Our brain relies on past experiences to save energy and make automated decisions, especially when under stress. The research shows that punishments and rewards are useless for about 50% of children today.

But there is hope! It takes a paradigm shift from rewards and consequences to understanding the physiology of anxiety and trauma in the body. To help children with extreme behaviors reclaim their calm, I came up with a step-by-step approach!

FROM CHAOS TO CALM IN SEVEN STEPS

With these steps, you still keep your boundaries and firmly say NO without losing your chill.

We may never handle each explosion perfectly, but if we can increase the number of times we do get it right, there can be a significant shift in your family or classroom's emotional climate.

To learn more about increasing the emotional health of children and families, please join my Facebook group, Emotiminds . It is a virtual classroom for emotional enrichment activities and support. We would love to have your perspective and learn together.

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Are you exhausted by the explosive behaviors of the children you love? First, I want to say I am so proud of you. I know the fatigue and frustration that comes with parenting a child who feels out of control.

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Suicide Prevention Awareness | Know the Warning Signs of Suicidal Behavior

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Suicide Prevention Awareness | Know the Warning Signs of Suicidal Behavior

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Crisis Lines
Humboldt Youth Services Bureau Crisis Line
707-444-2273 24/7
Humboldt County Mental Health Crisis Line
(707) 445-7715 or (888) 849-5728

24/7 crisis line
Suicide Prevention & Crisis Services (WellSpace Health)
1-800-273-8255 or (916)368-3111 or 1-800-SUICIDE
http://suicideprevention.wellspacehealth.org Institute on Aging Center for Elderly Suicide Prevention Friendship Line
(415) 752-3778 or (800) 971-0016
www.ioaging.org/services-for-elders-and-care-givers/friendship-line
Provides 24/7 crisis intervention and emotional support to older adults who are depressed, bereaved, or lonely.
Student Mental Health--University/College Services
Humboldt State University Counseling & Psychological Services (CAPS) for students and for faculty members or staff concerned about an HSU student CAPS offers support and crisis intervention 24/7 707-826-3236
The Trevor Project: LGBTQI suicide prevention
866-488-7386

Workgroup
Superior Region Suicide Prevention Network
This network serves counties in the Superior Region with support from the California Mental Health Services Authority (CalMHSA)(http://www.calmhsa.org). With representatives from colleges, school districts, community and faith-based groups, municipal agencies, and medical centers, the Network comes up with concrete steps to reduce the risk of suicide and shares best practices with others across the State. The Network also identifies gaps in services and populations that have been overlooked and under-served.

Programs
Grief Support
Hospice of Humboldt
707-445-8443 or www.hospiceofhumboldt.org
Heart of the Redwoods Community Hospice, Garberville
707-923-7276
National Alliance on Mental Illness (NAMI) chapter
707-444-1600 - message only
http://www.nami-humboldt.org/
NAMI Humboldt County is a grassroots, family and consumer self-help support and advocacy organization dedicated to improving the lives of people with severe mental illnesses. E-mail: [email protected]
Humboldt County Health & Human Services Suicide Prevention Program
Information, Referral, Outreach, Education Trainings: Question ~ Persuade ~ Refer Suicide Prevention Free. Can be tailored to community groups and organizations.
ASIST ~ Applied Suicide Intervention Skills Training 2-Day Intensive, interactive training
Community Wellness Center 707-441-5554
Seeds of Understanding Speakers Collective
Local speakers who are ready and willing to share their stories to promote healing, help-seeking, public education, and increase understanding.
Humboldt County Department of Health and Human Services 707-268-2132

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Suicide Prevention Awareness | Know the Warning Signs of Suicidal Behavior

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Although the warning signs of suicide can be subtle, they are there. By recognizing these signs, knowing how to start a conversation and where to turn for help, you have the power to make a difference - the power to save a life.

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Effective Child Therapy - By the Society of Clinical Child & Adolescent Psychology

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Effective Child Therapy - By the Society of Clinical Child & Adolescent Psychology

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Evidence-based Approaches

Mental Health Information Based on the Best Available Science

Free
Assessment Center Advice for Choosing
a Psychologist Learn About
Evidence-based Treatment

When to Seek Help for Your Child

As a parent, it can be hard to know when your child's behavior is just a part of growing up or a sign of a bigger issue. There are several things a child and adolescent mental health professional will look at to determine if a child or teen's behaviors are problematic:

* Is the behavior more intense than it should be?
* Does the duration of the behavior continue after the situation has passed?
* Is the behavior typical for his/her age level?
* Is the behavior upsetting to your child or other family members?
* Does the behavior prevent your child from interacting with friends or performing well in school?
* Is the behavior inappropriate to the situation?
* Does the behavior happen for no obvious reason?
* Does your child avoid important social, school or family activities because of the behavior?

All children are different, and even the most typical child or teen may engage in "problematic" behaviors from time to time, especially when they are tired, stressed or sick. However, if your child or teen repeatedly engages in inappropriate or unwanted behaviors, consider meeting with a mental health professional.

Learn More

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Effective Child Therapy - By the Society of Clinical Child & Adolescent Psychology

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Mental Health Information Based on the Best Available Science FreeAssessment Center Advice for Choosinga Psychologist Learn AboutEvidence-based Treatment As a parent, it can be hard to know when your child's behavior is just a part of growing up or a sign of a bigger issue.

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Skip to main content

We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

988

¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!
Haga clic aquí para obtener información sobre cómo acceder a todos los servicios en español.

Conocer más

Stock photo by iStock.

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

About The Lifeline

Anyone could be struggling with suicide. Find more specific resources below.

I'm Struggling With Individuals with Neurodivergence

We understand that every struggle is different. Experience the stories of people like you, and how they overcame crisis to find hope and recovery.
read stories of hope & recovery

First, you'll hear an automated message featuring additional options while your call is routed to your local 988 Lifeline network crisis center.

We'll play you a little music while we connect you to a skilled, trained crisis worker.

A trained crisis worker at your local center will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and get you the help you need.

988 Lifeline Center calls are free and confidential, and we're available 24/7.

Show What Happens When You Call The Lifeline

Everyone Plays A Role In Suicide Prevention

Get in touch

Call the Lifeline

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Skip to main content We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States. 988 ¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!

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Find a Therapist, Psychologist, Counselor - Psychology Today

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Find a Therapist, Psychologist, Counselor - Psychology Today

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Browse our extensive directory of the best Therapists, Psychologists and Counselors near you.

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Tumblr is a place to express yourself, discover yourself, and bond over the stuff you love. It's where your interests connect you with your people.

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24-hr. Mental Health Crisis Line: 1-800-320-1616

24-hr. AOD Substance Use Disorder (SUD) Access Line: 1-866-732-4114

Presumptive Transfers: Decinda Allen (559) 624-7391

MHChildrensAuthorization@tularehhsa.org

The Tulare County Health & Human Services Agency (HHSA) Mental Health Branch provides services for residents who are experiencing symptoms of mental illness. Both County-operated and community-based clinics provide services ranging from outpatient to long-term care. Together, these programs create a system of care for individuals of all ages experiencing mental health problems. Mental health services are provided in several languages.

Our goal is to help you avoid hospitalization and help you live and thrive within your community. To do so we use a "whatever it takes" approach to support the wellness and recovery process.

Tulare County provides services at two adult mental health clinics-one in Visalia and one in Porterville-and one children's clinic, in Porterville. We work with community-based providers to make mental health services available throughout the county.

Mental health services may include:

- Individual, group, and family therapy
- Psychiatric evaluation, consultation, and medication support
- Crisis emergency assistance
- Health care referrals
- Services at school for children and youth
- Substance abuse and mental health coordinated services

Mental health case managers work to provide connections to other services that may help consumers live independently within the community.

We also maintain two large, recreational-type vehicles that are used as mobile clinics, making it much easier for our rural populations to get access to therapy, education, peer support, medication guidance, and health screenings. And our One-Stop Centers, of which there is one each in northern, central, and southern Tulare County, provide youth ages 12 - 24 with not only mental health services but also employment opportunities, training in life skills like budgeting, cooking, and self-care, and referrals to a wide array of other helpful services.

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The Tulare County Health & Human Services Agency (HHSA) Mental Health Branch provides services for residents who are experiencing symptoms of mental illness. Both County-operated and community-based clinics provide services ranging from outpatient to long-term care. Together, these programs create a system of care for individuals of all ages experiencing mental health problems. Mental health services are provided in several languages.

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When you need to talk to someone about your anxieties or concerns, try the Tulare County Warm Line. Are you, or is someone you know, experiencing any of the following?

Anxiety or loneliness

Family or relationship difficulties

Symptoms of mental illness

Loss of a job

Health concerns

Physical abuse

Alcohol or drug abuse

Depression

The Warm Line is a number you can call when you need to speak with someone who will listen to your concerns without judgment or criticism. It is a peer-to-peer telephone support service that is staffed by people who have experienced the same kinds of issues a caller might have.

Staff are bilingual English-Spanish and are there to assist by listening, encouraging, and being supportive. The Warm Line also provides information and contacts for a variety of other services, such as mental health, housing, public health, or employment, and can refer callers to more intensive services with other agencies.

Your call is anonymous and confidential. And it's toll-free.

This is not a crisis line but a support line. If you are experiencing a mental health crisis and have thoughts of harming yourself or others, call 911.

Related Documents and Links

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When you need to talk to someone about your anxieties or concerns, try the Tulare County Warm Line. Are you, or is someone you know, experiencing any of the following?

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Tulare County Office of Education - Special Services

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Tulare County Office of Education - Special Services

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1830 S. Central St., Visalia 93277 * (559) 730-2969

Tulare County Office of Education (TCOE) Behavioral Health Services (BHS) improves the quality of living and learning of the children and families of Tulare County by providing mental health and behavior services in the school, home, and community. We utilize an innovative, evidence-based approach and draw upon the strengths, diversity and resiliency of the families we serve to remove barriers impeding the achievement of their goals.

BHS provides mental health treatment to students throughout Tulare County school districts who are identified as in need of mental health support and intervention in order to access and benefit from special education. For students who have educationally-related mental health services as part of the Individual Education Plan, TCOE BHS works in a collaborative manner with students, families, and school personnel to provide a behavior health assessment and individualized intervention. BHS works to ensure access to the quality of care available to children and families throughout Tulare County. TCOE BHS provides an extensive number of field-based services, operates an outpatient psychiatry clinic in Visalia, and provides a comprehensive, integrated, and collaborative approach to mental health treatment to treat a variety of behavior challenges and mental health issues.

Services are tailored to each individual child and family, and may include, but are not limited to:

School-based individual and group therapy

School-based rehabilitation services

Crisis intervention services

Case management

Community-based group therapy

Behavior intervention services (consultation)

Functional behavior assessments (consultation)

Mental health assessments

Implementation of behavior intervention plans (support)

Educator training and support

Parenting skills training and support

In-home individual/family therapy and rehabilitation services

Substance abuse prevention

Psychiatric evaluation and medication management

Referrals and coordinated care with other agencies and community resources

If you are concerned about your childs mental health and believe that additional support and services are necessary, please notify the School Psychologist or a member of your childs IEP Team. All referrals to TCOE BHS are completed by the IEP Team.

View ourbrochure.

Read about theMental Wellness Triage Grant.

Tulare County Office of Education Tulare County Office of Education

Special Services Division
All mail to: P.O. Box 5091, Visalia, CA 93278-5091
Physical address: 6200 S. Mooney Blvd., Visalia, CA 93277
All mail to: P.O. Box 5091, Visalia, CA 93278-5091
Physical address: 6200 S. Mooney Blvd., Visalia, CA 93277
phone: (559) 733-6300 * fax: (559) 627-5219

| Home Page | Site Index |
Please direct web site problems or comments to tcoeweb@tcoe.org.
Copyright © 2020, Tulare County Office of Education

Tammy McKean, Assistant Superintendent
(559) 730-2910 * fax: (559) 730-2511

Tim A. Hire, County Superintendent of Schools

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Tulare County Office of Education - Special Services

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1830 S. Central St., Visalia 93277 * (559) 730-2969 Tulare County Office of Education (TCOE) Behavioral Health Services (BHS) improves the quality of living and learning of the children and families of Tulare County by providing mental health and behavior services in the school, home, and community.

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The Tulare County Suicide Prevention Task Force (SPTF) is fully funded through the Tulare County Mental Health Services Act: Prevention and Early Intervention Plan. The SPTF functions as a multi-disciplinary collaborative, combining representatives from government, education, community-based service providers, and community members.

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TCOE Distance Learning Resources for Families

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TCOE Distance Learning Resources for Families

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Typically when using Closegap, teachers will register their students and then invite parents to join their kid's account. Parents have access to their kid's check-in history and daily emotional needs. Parents use this information to track emotional health trends over time, keep up with how their kid is doing each school day and create meaningful conversations around bullying, sex, or whatever else might be important at that time.
Now that YOU are a teacher, you may use it a bit differently.

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Typically when using Closegap, teachers will register their students and then invite parents to join their kid's account. Parents have access to their kid's check-in history and daily emotional needs. Parents use this information to track emotional health trends over time, keep up with how their kid is doing each school day and create meaningful conversations around bullying, sex, or whatever else might be important at that time.

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Social and emotional learning (SEL) helps students understand and manage their emotions and their actions toward others. The resources below discuss brain-based strategies that help students control impulses, improve focus, get along with others, and improve academically. Click a resource to find out more.

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Supporting Individuals with Autism through Uncertain Times | AFIRM

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Supporting Individuals with Autism through Uncertain Times | AFIRM

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Free Mindfulness, SEL, and Yoga Resources for Educators, Students, & Parents During School Closures

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Students are likely experiencing strong, complex emotions. Simply shifting schedules can feel like a huge disruption in a child's life. We amassed a few great resources to help parents and teachers support students as they acknowledge and move through confusing feelings.Breathe For Change updates about our 200-hour Yoga, SEL and Mindfulness Trainings are
here.
Note:

You might be suddenly moving some or all of your academic offerings online. If you are seeking guidance on moving your curriculum online, EdSurge is offering a Parents also may be looking for resources to supplement student learning. Many education technology companies are offering series of webinars in the coming weeks that can help address the concerns of schools and teachers. Ed.gov has also put a list of recommendations that address many of the critical safety and legal issues your school should be such as IDEA and FERPA compliance. considering, free subscriptions during school closures.

With school closures, many families have to suddenly adjust to take care of children. For those who cannot perform their work duties remotely, here are resources you can share about how to discuss this shift with their . Many caregivers will not be able to take time off and others will lose wages. Given this reality, consider how you will communicate compassionately in your community. Specifically, many students rely on meals served at school. If your school is closing, consider these recommendations on flexible ways to support students who regularly eat free and reduced-price meals served at school.

Families and students might be experiencing racism or xenophobia. According to one from the US Department of Education, students are experiencing this inside and outside of school in the form of . Even if you have not witnessed acts of racism or xenophobia in your school, students may be experiencing it in the world or seeing family members face it. These reminders shared by are a great place to start. We added school-specific guidelines as well.

Call out racism and xenophobia. With uncertainty comes fear and anxiety. When we're fearful, we're prone to making hasty decisions that cause harm. Anti-Asian/Chinese racism is on the rise globally as well as in biased media coverage and narratives. Please be vigilant about calling in harmful and biased narratives among your teams regarding coronavirus.

B4C Note: Teach Tolerance has a helpful for helping educators talk about racism and xenophobia with students, and can be modified to be taught digitally by using the breakout rooms feature in Zoom.

How we discuss the situation matters. Using statements intended to comfort others such as "only old and sick people need to worry" or "you're young and healthy, you're fine" can have an unintended consequence of further marginalizing those who are most vulnerable. Please encourage everyone to prioritize the most marginalized by taking the issue seriously, ensuring equitable resource and supplies allocation, and doing their part to minimize potential transmission.
Consider the impact of the situation on folks who are caregivers to the elderly, infants, and/or immunocompromised folks, who experts have determined are most prone to being severely impacted. for all employees.

B4C Note: This is also true for students who might see parents or guardians serve as caregivers, or even get sick themselves. If you are not able to convene in-person, consider providing virtual meetings with the school counselors for students who might need to talk and make sure students and their families know this resource is available.

Mitigate the dissemination of false information designed to spread fear and hysteria. Share only verified information by trusted sources to fight against misinformation.
B4C Note: Talk with your students virtually or in-person about verified news and data sources. Share this great from the News Literacy Project on misinformation and how to teach students to spot it.

Consider the impact of business/office closure on your contingent workforce (e.g., custodial staff, kitchen staff, small business vendors) and strategize on potential solutions to support them. Big tech companies are leading by .
B4C Note: This is similar for families who cannot work from home and generally rely on the school for childcare, food and other critical services.

Proactively check in with employees to ensure they feel physically and psychologically safe. Institute flexible policies broadly so employees do not have to fear negative repercussions for asking for time off or remote working days.
B4C Note: Teachers are supporting our students through this overwhelming time, and need to be cared for too! Ask your teacher if they need support maintaining a clean classroom, whether through supply donations or a phone tree to keep families updated.

Take precautions to keep yourself and others healthy : ensure employees and contractors can easily access supplies and medical care they need to stay healthy.
​​Ensure that remote work is inclusive and equitable

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Free Mindfulness, SEL, and Yoga Resources for Educators, Students, & Parents During School Closures

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Students are likely experiencing strong, complex emotions. Simply shifting schedules can feel like a huge disruption in a child's life. We amassed a few great resources to help parents and teachers support students as they acknowledge and move through confusing feelings.Breathe For Change updates about our 200-hour Yoga, SEL and Mindfulness Trainings are here.

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Kids Feeling Stressed? Help Them Learn Self-Care Skills! | Magination Press Family

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Kids Feeling Stressed? Help Them Learn Self-Care Skills! | Magination Press Family

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We're all feeling some big emotions right now, as the whole world battles the COVID-19 virus. Adults and children alike are feeling uncertain, anxious, lonely and scared. This is the time to practice self-care skills. Here are some tips to help your child develop self-care skills to recognize and manage their emotions:

As parents and caregivers, we can help kids develop strong self-care skills to help them weather adversity and cheer themselves on. Magination Press's Fantastic You by Danielle Dufayet shows young readers how to develop a positive and nurturing relationship with themselves. In the note to parents and caregivers, Dr. Julia Martin Burch offers strategies to help children build self-care skills that mirror what the kids in Fantastic You do.

Identifying Emotions
Learning to notice, identify, and soothe their own emotions begins in childhood, but your child will continue to develop these skills throughout their lives. Emotions can be overwhelming to all of us. Young children in particular can struggle to understand surges in emotion and physical sensations that go with them, like butterflies in their tummies or feeling shaky. They rely on you to help them figure out what the feelings mean and to name them.

Get curious with your child about what they are feeling. You can ask them what is happening inside their body and if they can name the emotion they are feeling. You can also support them by describing what you see and guessing what the emotion might be that they are feeling. "I see that your face is red and your hands are in fists. When I do those actions, I'm often feeling angry. Do you think that's how you are feeling?"

Self-validation
Along with learning to recognize and identify emotions, it's important for children to learn that emotions aren't right or wrong, they just are. No matter how big or painful an emotion is, it is a safe and acceptable experience. You can help children by noticing and validating their emotions. For example, you could say, "It's hard that we all have to stay home to beat the virus. That means you can't see your friends. I can see why you are feeling sad." When children learn to validate their own feelings, it allows them to reduce the intensity of an emotion they are feeling in the moment and builds confidence in their ability to manage their emotions.

Self-soothing
Help your child discover which activities or experiences help them calm down or feel better. What helps a child feel better will depend on the situation and on the child's preferences, so explore a lot of different activities. Some kids will find that soothing their senses with music, a hot bath, looking at clouds, or snuggling with a favorite lovey might help. Others might find a project like building a fort or putting on a puppet show is a good distraction. Finding out what helps you self-soothe is an important skill that's fun to develop. Help your child collect some of their favorite soothing objects to create an easy-to-grab "coping kit! (or "self soothe kit!")". It can also be helpful and fun to sit down with your child in a calm moment and collaboratively make a list of some of their favorite self soothe activities. Having a list ready to go before your child starts to struggle can help take the pressure off of you both in a difficult moment.

Helpful self-talk
Learning to recognize how we talk to ourselves is another important life skill. Helping your child understand how powerful their inner voice can be is the first step in teaching them to use positive self-talk. When we talk to ourselves in a negative way, we often feel worse and are less likely to persist or persevere in a challenging situation. Then we feel badly that we've not done well or quit. Help your child notice when she puts herself down and how that makes her feel. Once she's aware that her inner voice can affect her feelings, then work on helping her come up with positive phrases to use in challenging situations. Instead of "I can't do this." rephrase to "I can't do this YET, but if I keep trying, I'll get better." Practicing helpful self-talk during calm times can make it easier for your child to use when feeling stressed.

Model constructive coping and self-care
As parents and caregivers, we often put children's needs before our own, hiding our emotions. It's important, though, to model for kids how we manage difficult situations. When you are coping with a difficult situation that would be appropriate for your child to hear about, consider labeling your emotion and describing how you plan to cope with it.
For example, you might say, "I'm feeling sad that I had a hard day at work. To take care of myself and my feelings, I'm going to take the dog for a long walk and have a bath later tonight."

When to seek support
Learning to manage emotions is a life-long process. Children develop this skill at different rates, and it's common for children and adolescents to go through periods where they are more or less able to skillfully cope with powerful emotions. However, if your child consistently has trouble coping with painful emotions, consider seeking professional support. Consult a licensed psychologist or other mental health professional with training in cognitive behavior therapy (CBT) for children.

This is an exclusive excerpt from the note to parents and caregivers by Julia Martin Burch, Ph.D. in Magination Press book Fantastic You by Danielle Dufayet.

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Kids Feeling Stressed? Help Them Learn Self-Care Skills!

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We're all feeling some big emotions right now, as the whole world battles the COVID-19 virus. Adults and children alike are feeling uncertain, anxious, lonely and scared. This is the time to practice self-care skills.

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Mental Health During COVID-19: Signs Your Teen May Need More Support - HealthyChildren.org

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Mental Health During COVID-19: Signs Your Teen May Need More Support - HealthyChildren.org

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Teen Mental Health: How to Know When Your Child Needs Help

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For many teenagers, the transitions that accompany adolescence and other pressures can lead to one or more of a variety of mental health disorders. Here are signs parents and caregivers can watch for, and information to help know when they may need more support.

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How to Help Children Build Resilience in Uncertain Times - HealthyChildren.org

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How to Help Children Build Resilience in Uncertain Times - HealthyChildren.org

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​​​​By: Kenneth Ginsburg, MD, MS Ed, FAAP​

​As parents, we want to protect our children from witnessing the fear and uncertainty brought by ​the COVID-19 pandemic. We wish we could take away the disruption to their education, activities and relationships. And, we wish they were not exposed to suffering.

We cannot control these circumstances, but we can work to strengthen our relationships during this time while building our children's resilience. We can remember to say what so many of our grandparents said to us: "This too shall pass, and you'll get through this with me by your side."​

The best way to protect our children is to shape the lessons gained during this difficult time. We do so best when we intentionally manage​​ our own feelings and experiences with an eye toward helping them build resilience.

​Below are some of the feelings many of us are experiencing, paired with the chance they offer us to model and teach lifelong resilience skills. ​

"I feel like I am failing": Learning self-forgiveness​

Perfection is not an option here. Know that if you forgive yourself and focus on the good in yourself now through self-compassion, your child or adolescent will learn to be a bit gentler with themselves. That is lifelong protection. ​

"My kids are frustrated, and so am I": Learning to empathize

​One of the most respectful things we can do is genuinely understand someone else's point of view. The best way for children to gain this perspective is by benefitting from it firsthand. You build their empathy for others by working to understand their thoughts, feelings, and behaviors.

​"I don't know how to handle how I feel": Processing and releasing emotions

​A time of uncertainty with heightened emotions is the time to show that emotions are not to be ignored. Our children must learn from us that having emotions is good, talking about them is necessary and being honest with them is healing. ​

"I want to pull my hair out": Creating a safe haven within our homes​

You can love your child and still sometimes want to tear your hair out. We all have bad days when the stress load is high, and it's high now. We cannot control the outside world, but we create sanctuaries within our homes. With peace in our homes, we can better handle the outside world.

​"I need a time out": Being a calming presence for others

In moments when the future is unclear and our minds begin racing toward worse case scenarios, the presence of a reassuring voice makes all the difference. ​

"I don't know how to respond": Being clear and honest with yourself and others ​

Say what you do know. Admit what you don't.

"My mind feels out of control": Maintaining physical health strengthens emotional health​

Strong bodies support our minds to best navigate the circumstances we confront. Say out loud: "I can't just sit on the couch all day. I'm going to exercise. If I don't take care of my body, I can't focus as well." ​​

"I keep thinking about the worst-case scenario": Stay present and live in reality ​

Uncertainty can make our minds race to the worst possible outcome. Catch those thoughts and say, "I am imagining the worst. Let me focus on what is really happening." Young people can assume the worst because they have not yet had the experience to know that crises come and go. Let them know "You'll get through this with me by your side."​

"I feel helpless": Finding what you can do​

Few things create discomfort more than feeling like there is too much to do . . . or nothing you can do at all. And few things restore comfort more than tackling what you can. Model the importance of one of the most calming words: "Yet." "I'll NEVER ______!" can transform into "I haven't ______ yet." Don't accept failure or disappointment as permanent but instead view setbacks as opportunities to try yet again. ​

"I can't do everything": Learning to let go​

Stay healthy, strong, and compassionate. Take care of those who are vulnerable. Let family members know they are precious. Do what it takes to keep a roof over your head and food on the table. Everything else can wait. ​

"I am so disappointed": Find joy, give service, and maintain purpose​

Help your children see the difference they can make in others' lives and how good it feels to give service. This may enhance their own resilience because they'll learn the joy of giving. More important, they'll learn there is no pity in receiving. ​

"I had so many plans that aren't working out": When you can't change things, adapt​

Many of our plans are not working out. Focus on what you can make a reality and what you can do. ​

"I miss my family and friends": Relationships strengthen us​

This is a generational defining moment. If this generation learns that when times get tough, people unify, it will be the generation who can lead us into a better shared future--one in which we hold those we love nearer and offer those who are vulnerable the extra support they deserve. ​

"Will things ever be the same?": Hope​

Resilience is about more than bouncing back. It is about adapting. Growing. Becoming stronger. Being ready for the next challenge, but also being prepared to savor all the good life has to offer. I hope that by the time you read this, the most difficult times will have passed. But, I also hope that these lessons endure.

Uncertainty is frightening, but knowing that we are not alone to figure it out brings comfort. Any individual alone is vulnerable, but joined together we are stronger than the combination of each of our individual strengths. People together can take turns between drawing strength from others and being a source of strength. We will get through this when we come together!

More Information

About Dr. Ginsburg

Ken Ginsburg, MD, MS Ed, FAAP, is author of the AAP book, Building Resilience in Children and Teens, 4th Edition , which will be published on May 26, 2020. He practices Adolescent Medicine at The Children's Hospital of Philadelphia and is a Professor of Pediatrics at the University of Pennsylvania School of Medicine. He directs Health Services at Covenant House Pennsylvania, where he serves Philadelphia's youth enduring homelessness, and is also Founding Director of The Center for Parent and Teen Communication. His AAP multimedia toolkit, "Reaching Teens: Strength-Based, Trauma-Sensitive, Resilience-Building Communication Strategies Rooted in Positive Youth Development," prepares professionals to be the adults young people deserve in their lives.​

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resilience during covid-19~ coping with adversity mental health~ staying positive during the pandemic~ positive parenting

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How to Help Children Build Resilience in Uncertain Times

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The fear and stress families are experiencing during COVID-19 offer the chance to build lifelong resilience in children. Here's how to respond to feelings many of us are having during the pandemic.

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Mood-Boosting Tips for Families During the COVID-19 Pandemic - HealthyChildren.org

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Mood-Boosting Tips for Families During the COVID-19 Pandemic - HealthyChildren.org

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​by: Kathi Kemper, MD, FAAP

​Feeling connected to the people and world around us is a key part of good mental health. After months of social distancing for COVID-19, families are still spending less time with others as the pandemic continues. If cancelled summer plans like festivals, family reunions, and other gatherings have made it challenging to keep your family's spirits up, you're not alone. Here are some simple ways to help boost everyone's mood during the pandemic:

Lighten up

Sunshine can help brighten mood. Try to spend 30 to 60 minutes outdoors daily with your children and other members of your family, whenever possible. Bright lights, especially in the early morning, can also help.

Get plenty of sleep

Try to help your children stick to bedtime routines so they get enough sleep each night. Some ways to help promote relaxation and a good night's sleep:

A shower or bath before bed

A story, song, or relaxing music

A cool, dark room

Using the bed just for sleep (not using your phone, watching TV or doing work or homework)

Talk it out

Talk with your children and teens ​regularly and be a good listener. Parents can also benefit from finding a friend or family member to discuss worries and disappointments. If conversation cannot be in person because of social distancing, then connect by phone, video calls, or other virtual connection.

Help your Family Eat Wisely

Include protein-rich foods for breakfast and lunch. Protein helps keep your blood sugar stable and gives your brain the fuel it needs. Also, if possible:

Eat foods rich in omega-3 fatty acids. Sources include fish (salmon, sardines, mackerel, herring); plants (flaxseeds, chia seeds, dark leafy vegetables, kidney beans, pinto beans, soybeans, walnuts, tofu); and certain oils (canola, soybean, walnut). Research suggests a diet rich in omega-3 fatty acids may help support mood.

Choose plenty of vegetables, fruits, and whole grains. They contain vitamins, fiber, and minerals your brain needs.

Limit junk food and fast food. They're often full of fat, cholesterol, salt, and added sugars, which can cause spikes and slumps in energy that may leave us feeling irritable.

Go for gratitude

Focus on the positive. For what do you feel gratitude or appreciation? Research shows that regularly expressing gratitude helps boost overall happiness, leading to lower rates of stress and depression. Help your child write down at least three people, places, events, or things each day that make them feel thankful. Keep your own gratitude journal, too!

Step it up

Help your children to exercise or play so hard they break a sweat every day. When we exercise, our bodies release chemicals that can help boost mood. Remember to choose activities that help them stay at least 6 feet away from people outside your household. Also, try to avoid anything that involves sharing equipment such as balls, bats, and playground equipment.

Lend a hand

Helping other people makes us feel better about ourselves. It can be as simple as calling a neighbor or family member who is home alone or putting up a sign thanking people who deliver the mail. Help your children come up with at least one kind act each day. Keep a journal of all the things you and your family do for others-even the little things.

Manage screen time

Make a family media plan and limit your family's exposure to TV and internet ads suggesting that buying things can make people happy. This will help limit messages about happiness that are false or unrealistic. It will also help you manage your family's exposure to upsetting news. Consider instead: reading, playing cards or board games with family members, working a puzzle as a family, playing music or singing together, making a video to share, cooking together, or taking a family walk or bike ride.

Keep in mind: our electronic devices can also be used to create and maintain healthy social connections during the pandemic. You and your children may consider participating in online educational programs, virtual visits with grandparents and loved ones at higher risk from COVID-19, and participating in virtual online community events. It's also good to become familiar with telehealth options offered by your doctor and your child's pediatrician in case health questions arise.

Address stress

Try meditating as a family or other relaxation techniques such as yoga to help everyone decrease stress and improve mood. There are helpful mobile apps that that offer reminders take deep breaths and other tips to relax. Time in nature may help too.

What if your child's mood doesn't improve?

Sometimes, steps like these aren't enough to improve your child's mood or reduce their anxiety. Be sure to contact your pediatrician if you are concerned that your child is struggling with stress or anxiety or if you are worried they might hurt themselves or someone else. Your pediatrician can also help determine if underlying health conditions or medications may be causing mood problems. They can also connect you with other health professionals such as a psychologist, psychiatrist, or social worker.

More Information

About Dr. Kemper

Kathi Kemper, MD, MPH, FAAP is a professor of Pediatrics at the Ohio State University College of Medicine. She is member of the AAP Section on Section on Integrative Medicine and is the author of Mental Health, Naturally: The Family Guide to Holistic Care for a Healthy Mind and Body published by the AAP.

American Academy of Pediatrics Section on Integrative Medicine and Mental Health Leadership Workgroup (Copyright © 2020)

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covid-19 bad mood~ social isolation~ how to improve mood naturally~stress and covid

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Mood-Boosting Tips for Families During the COVID-19 Pandemic

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​by: Kathi Kemper, MD, FAAP ​Feeling connected to the people and world around us is a key part of good mental health. After months of social distancing for COVID-19, families are still spending less time with others as the pandemic continues.

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Where Can You Get Training in Psychological First Aid?

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Where Can You Get Training in Psychological First Aid?

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A list of specific trainings by organization.

Several organizations offer training in psychological first aid (PFA) either by webinar or in-person. The following is a list of specific trainings by organization.

National Child Traumatic Stress Network

Psychological First Aid: Online course
This six-hour course puts the participant in the role of provider in a post-disaster setting. The course is for individuals new to disaster response and want to learn the goals of PFA. Additional details about the course can be found on the website.

National Association of County & City Health Officials

John Hopkins Center for Public Health Preparedness

Disaster Mental Health Information
Contact APA Practice Directorate

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Where Can You Get Training in Psychological First Aid?

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A list of specific trainings by organization. Several organizations offer training in psychological first aid (PFA) either by webinar or in-person. The following is a list of specific trainings by organization. Psychological First Aid: Online course This six-hour course puts the participant in the role of provider in a post-disaster setting.

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time | Magination Press Family

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time | Magination Press Family

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Families all over the world are experiencing increased stress and anxiety. As we all practice social distancing, our daily routines have been disrupted. While this is stressful, it also provides an opportunity to slow down, to pause, and learn new coping strategies. The post below explores the power of the "pause" and provides tips for helping your child learn about mindfulness. Now is a great time to practice mindfulness together.
For children and teenagers, learning how to take a pause requires practice and support from adults, just like learning to play an instrument or ride a bicycle. We want to encourage them to pause so they can catch their breath; be in the moment; experience what they are thinking, feeling, and doing; and regulate their emotions and behavior. Read on for some helpful tips for teaching mindfulness to children and teens.

Be Patient
Children-especially young children-may initially become frustrated when learning to take a pause. Your patience with them will help them feel more confident about relying on taking a pause when things get difficult. Be aware that children may give up easily or make negative statements like "This is boring!" "Why do I have to do this?" or "I feel silly!" If your child says such things, don't dismiss her. Acknowledge her feelings and tell her that taking pauses might seem strange in the beginning. Focus on the effort made by your child and the positive results that come from engaging in mindful pausing. The more your child practices taking pauses, the more comfort and success she will experience. Have her choose a pause that she enjoys or one that has worked for her before. Your attitude about taking a pause is key to her success, as well. Encourage her to practice, and practice together. After all, pauses are good for everyone!

Acknowledge Differences
Some children and teens may have an easier time pausing than others. The pauses you use should be based on your child's age and developmental level. Children with certain clinical issues such as Attention Deficit Hyperactivity Disorder, or problems with impulse control, emotional regulation, executive functioning, depression, or anxiety may have more difficulty slowing down to pause, even while they have a greater need for taking pauses in their daily lives. Learning to successfully pause and be mindful may greatly impact a child or teen's overall emotional and behavioral functioning.

Know When to Pause
Anytime is a good time to take a pause! Initially, however, it's a good idea to introduce pauses when your child is calm. He will be much more focused and compliant, and more likely to be successful. If you try to teach a pause when your child is already upset, he may not be able to properly process what you are trying to teach him. Be aware of the emotional and behavioral triggers in your child. For example, if your child struggles with homework, remind him ahead of time about taking a pause or two. If he starts to get upset, help him acknowledge what he's feeling and thinking without judging himself, and then implement a pause. You could say, "I know math frustrates you. Math can be a frustrating subject. Let's take a moment, realize you are frustrated, and then we can take a pause by washing our face." Once your child knows how to pause, it will be easier for him to apply it to more emotional situations.
But pauses are not just to be taken when things are not going well for your child-a pause when he's feeling good helps him to appreciate the moment and even remember it better in the future. If you are at a carnival, encourage your child to pause and take in the smell of the cotton candy, the sounds, and the sensations of the rides.

Children Learn from You
Children and teens alike notice how adults around them deal with frustration, anger, disappointment, and difficulties in their lives, as well as how they express positive emotions like joy, love, contentment, and peace. The manner in which you handle difficult emotions and situations will greatly influence how children will react when met with challenges of their own. Share with your child something that is difficult for you. Let her know that you are taking a pause to get in control and to handle the situation better. You might say, "I am feeling stressed about the traffic today. I am going to take a pause and go for a walk before I make dinner." When you are experiencing a positive emotion or situation, also model taking a pause. One example might be to say, "I had such a great day, I am going to put on my comfy pajamas and snuggle with the dog to really enjoy this feeling."

Endless Possibilities
These ideas are only a few that can help your child or teen as he learns to become more mindful. After reading and trying these, foster discussion with your child about other pauses he can try. Encourage him to use his imagination and creativity. Make it fun and playful-try to make your child curious about pauses. Start slowly and gradually build on the concept of regularly taking pauses in life. Being mindful and engaging in mindfulness is a way of being, not just an activity!

Note that taking a pause should never replace other treatment modalities, such as psychotherapy or medication if needed. If your child or teen continues to struggle emotionally or behaviorally at home, in school, or in other settings, it may be appropriate to seek a consultation from a licensed psychologist or other licensed mental health professional.

As you begin to practice mindfulness with your child or teen, you might want to try yoga or breathing exercises. You can also explore mindfulness books for children available from Magination Press.

For online kids' activities about A World of Pausabilities, created by APA and Reading Is Fundamental click here.

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time

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Families all over the world are experiencing increased stress and anxiety. As we all practice social distancing, our daily routines have been disrupted. While this is stressful, it also provides an opportunity to slow down, to pause, and learn new coping strategies.

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FREE WEBINAR: Positive and Productive Childcare While the Kids Are Not in School

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FREE WEBINAR: Positive and Productive Childcare While the Kids Are Not in School

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FREE WEBINAR: Positive and Productive Childcare While the Kids Are Not in School

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Much of his work involves helping teachers, principals, and other staff set up schools and classrooms that encourage student responsibility and motivation, while humanely and effectively helping misbehaving students learn to behave in more responsible ways.

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You indicate the behaviors that are making you concerned about your child by answering a series of questions. The Symptom Checker analyzes your answers to give you a list of psychiatric or learning disorders that are associated with those symptoms.

Since individual symptoms can reflect more than one disorder, this tool will give you a range of possibilities and guide you toward next steps. This tool cannot diagnose your child, but it can help you inform yourself about possible diagnoses and will offer information and articles to help you learn about them, to facilitate a conversation with a professional.

Remember, this tool is not a substitute for a diagnostic evaluation by a medical or mental health professional. If you believe your child has a psychiatric or learning disorder, please consult a professional.

We do not collect any personally identifiable information.

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Are you worried about your child? Our Symptom Checker can help you inform yourself about possible diagnoses and will offer you helpful information and articles.

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Breathe for Change- Family Wellness Resources to Take Care of Yourself and Your Children 

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Breathe for Change- Family Wellness Resources to Take Care of Yourself and Your Children 

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Parents, Guardians and Families

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Managing Stress & Promoting Mindfulness in Kids | Magination Press Family

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Managing Stress & Promoting Mindfulness in Kids | Magination Press Family

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by the American Psychological Association.

Our free resources are here to help children and teens

cope with stress and anxiety, and the need for mindfulness

brought on by COVID-19 and other life situations.

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Magination Press Family combines the expertise and resources of the American Psychological Association and its children's book imprint, Magination Press. We've created these dedicated sites to provide accessible information for parents, educators, and other caregivers about managing stress and anxiety and promoting mindfulness in children and teens.

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COVID-19 Parenting Tips- English

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Children's Mental Health & Disasters | CDC

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Children's Mental Health & Disasters | CDC

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Centers for Disease Control and Prevention

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After a disaster, children may experience anxiety, fear, sadness, sleep disruption, distressing dreams, irritability, difficulty concentrating, and anger outbursts. Learn the signs of children's mental stress to help them cope after a disaster.
Experiencing a disaster can cause stress for families. Young children, under 8 years of age, are at particular risk for mental health issues. Some children may develop disorders like anxiety, depression, and post-traumatic stress disorder after a disaster. Stress and emotional problems affect children's physical health, quality of life and how they do at home, in school, and in their communities. It is important to keep children mentally and physically safe both during and after a disaster. Parents who are able to recognize the signs of children's mental stress can best help their children cope and remain healthy.

Why are children at risk for mental health issues after a disaster?

Mental stress from a disaster can be harder on children because they

Understand less about the situation,

Feel less able to control events, and

Have less experience coping with difficult situations.

Disasters can be particularly hard on children who have experienced trauma in the past or already have a mental, emotional, developmental, or behavioral disorder before the event occurs.

How can parents and caregivers help children cope after a disaster?

Give your children opportunities to talk about what they went through or what they think about it. Encourage them to share concerns and ask questions.

Allow your children to be with you or another trusted adult who can help them feel safe, calm, connected, and give them a sense of hope.

Limit exposure to mass media coverage of the disaster and its aftermath. Children who were directly exposed to a disaster can become upset again if they see or hear reminders of what happened.

Encourage your children to take action directly related to the disaster. This can help them regain a sense of control and manage their feelings. For example, children can help others after a disaster, including volunteering to help community or family members in a safe environment. Children, especially young children, should NOT participate in disaster cleanup activities.

Work with teachers and other adults, who see your children in different situations, to share information about how each child is coping.

When should you seek help from a professional?

Children may need continued mental health support for months or longer following a major disaster. Consider talking to a professional (e.g., pediatrician, school counselor, child psychologist, or someone who specializes in children's emotional needs) if:

Your child continues to be very upset (e.g., anxious, fearful, sad, angry) for more than 2-4 weeks after the disaster,

Your child's problems become worse over time instead of better,

Your child's reactions affect their schoolwork or relationships with friends or family

Helping a child cope with disaster can be challenging for parents. Any time you feel it is necessary, reach out for professional help and support for you and your child. CALL or TEXT Substance Abuse and Mental Health Services Administration's (SAMHSA's) Disaster Distress Hotline: 1-800-985-5990; People with deafness or hearing loss can use their preferred relay service to call 1-800-985-5990.

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Children's Mental Health & Disasters | CDC

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After a disaster, children may experience anxiety, fear, sadness, sleep disruption, distressing dreams, irritability, difficulty concentrating, and anger outbursts. Learn the signs of children's mental stress to help them cope after a disaster. Experiencing a disaster can cause stress for families. Young children, under 8 years of age, are at particular risk for mental health issues.

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Coronavirus Sanity Guide — Ten Percent Happier

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Coronavirus Sanity Guide — Ten Percent Happier

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Coronavirus Sanity Guide — Ten Percent Happier

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Free resources to build resilience and cope with coronavirus stress and anxiety. These meditations, podcasts, talks, and blogposts will help you find some calm amidst the chaos.

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Feeling Overwhelmed with Parenting Demands? - HealthyChildren.org

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Feeling Overwhelmed with Parenting Demands? - HealthyChildren.org

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Are you stressed by the demands of raising children―helping with homework, handling the logistics of after-school activities, sports, doctor's appointments, birthday parties? When you became a parent, was being overwhelmed part of the job description?

If you'd like to take a step back―if you are feeling maxed out―but don't know what to do, read on.

Here are some strategies to help you build resilience.(And no, they don't involve spending lots of money). These opportunities focus on what you can do right now at home. Right now, in your neighborhood. Give yourself permission to reduce your stress and be happy―in whatever ways work best for you.

1. Change your perspective.

People sometimes experience anxiety after letting their worries take over. Are you releasing your tensions in unhealthy ways?

Break down big problems into smaller parts. This means tackling challenges head on yet doing so one at a time. This is often called compartmentalizing. Imagine putting each cause of stress inside separate plastic containers. Now visualize closing the lids. Segmenting challenges decreases stress because it spurs the realization problems can be dealt with individually, while the rest can be "stored" for another time. Watch this video to learn more.

Know how much power you give to each stressor in your life. Sometimes stress comes from real danger, but in most cases, the amount of stress we feel has more to do with how we think about the obstacles in our way. Take an accounting of how much influence you are giving to each challenge you are facing.

Ask yourself these key questions whenever a challenge pops up:

Is this a real tiger or paper tiger? (Yes, a tiger!) Remember, humans are built to successfully flee ferocious carnivores. Our internal stress response launches us into survival mode―a period during which it's nearly impossible to think clearly. You'll solve problems more effectively if you are able to recognize most problems don't represent immediate danger. Once you recognize that, you'll be able to more effectively calm your thinking and determine what you need to do next.

How will I feel about this problem tomorrow? Next week? Next year? Do you know the musical, Annie, and its famous song,"Tomorrow?" This show-stopping tune reminds us that our struggles nearly always ease with the passage of time."The sun will come up tomorrow;" a good reminder when trying to keep things in perspective.

Is this "good" situation permanent? OK, maybe this is a bit glass half empty. But sometimes―without meaning to think self-defeating thoughts -we do. We get nervous we're unworthy of success. In the worse cases, we might even sabotage our good fortune. Don't do this to yourself! Come to appreciate all the wonderful events in your life. You've earned it.

2. Give yourself a safe space to express feelings.

Writing―in any form―is a powerful way to lower stress and develop a more resilient mindset.

Why writing your thoughts and feelings is so good for your health:

Writing allows you to let go of controlling emotions. Once they're on the page, our thoughts and feelings are no longer at the forefront of our minds. We're able to worry less by writing more.

Writing alters memories of stressful events. Research shows writing about stressful experiences, for example, has improved the health of many different people. Putting pen to paper has been proven to not only decrease stressful memories but improve how people cope with them. This is why reviewing your old writing, for example, can be a great way to reflect on the lessons you've learned along the way.

Remember: You don't need to write every day. Writing can simply be a tool whenever you need to release tension or make sense of an emotion. Writing―in any form―shouldn't add stress to your life! Write for yourself, not for others.

3. Give back. It feels good to give.

The ultimate act of resilience―to make yourself feel stronger―is to reach out to other people when they need support.(Read that line again-it can be lifesaving!) When we give, we learn it feels good to help. We're then more likely to accept support when we need it.

Helping others also helps us in these essential ways:

It boosts our well-being. It's been studied! When we volunteer, we put aside our troubles and gain perspective. Perhaps, we determine our difficulties aren't so bad after all. Giving back also comes with a welcome reminder: You matter, and you are valued.

It gives more opportunities for family time or solo time. Volunteer solo or with your family. From local food pantries, to religious institutions, to your son or daughter's school, the opportunities to volunteer are everywhere. Some people even manage to turn the act of volunteering into a family vacation.

4. Practice what you preach.

Think about working on some challenging homework with your kids. How often do you hear them say, "I can't?" As parents, we can correct this self-defeating language with"You can. Let's work on it."

How you can be a model for your children:

Add in "yet" to the end of your own self-defeating thoughts. When so many of our own thoughts begin with words like"I never" or"I can't," we close the door for progress. We undermine hope. Just like you do for your kids, work to add the transformative word "yet" to the end of your thoughts. "I can't solve this problem" becomes"I can't solve this problem YET." Hope and possibility are are then restored with one simple word.

Yet, another upside to taking care of yourself.

Taking advantage of these techniques has a wonderful, unexpected upside: by controlling how you handle stress, you model how best to manage challenges for your children. And that will no doubt help them build a more resilient mindset, too.

Additional Information:

American Academy of Pediatrics and Children's Hospital of Philadelphia (Copyright © 2019)

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stress~ parenting~ ppd~ parenting demands~ overwhelmed mom~ helping with homework~ logistics of after-school activities~ sports schedules~ making doctor's appointments~ planning birthday parties~ finding a therapist~ mom stress~ motherhood depression

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Feeling Overwhelmed with Parenting Demands?

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​Are you stressed by the demands of raising children―helping with homework, handling the logistics of after-school activities, sports, doctor's appointments, birthday parties? When you became a parent, was being overwhelmed part of the job description? If you'd like to take a step back―if you are feeling maxed out―but don't know what to do, read on.

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Helpful Thinking During the Coronavirus (COVID-19) Outbreak - PTSD: National Center for PTSD

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Helpful Thinking During the Coronavirus (COVID-19) Outbreak - PTSD: National Center for PTSD

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Helpful Thinking During the Coronavirus (COVID-19) Outbreak

Available en Español

During the COVID-19 outbreak, you might have concerns about safety, feeling unable to cope, helplessness, guilt and anger. While it is understandable to feel this way, focusing on such negative feelings can make coping even more difficult. You may find it useful to become more aware of unhelpful thoughts and consider focusing on more helpful thoughts.

Use this table to identify thoughts you might be having now, and helpful thoughts you can try instead. Then, it's important to practice using more helpful thoughts as often as you can.

I am too scared to do anything because I might get infected.

I am going to infect others.

Things will never be the same again.

I have no control over anything.

I have to stay home all the time.

This is a huge setback.

I can control some decisions about my future.

Doing things gives me more control.

Talking to a someone about what I'm feeling shows I have some control.

There are many things I can do, so I'll focus on those instead of what is out of my control.

There have been setbacks but focusing only on them gets in the way of my bigger priorities.

Every setback or obstacle can be an opportunity to improve things in my life.

I can use this time to strengthen my faith / values / practice.

I should be coping better.

less scared

more hopeful

less helpless

stronger

capable

open to getting support or help

My reactions mean I'm going crazy.

Something must be really wrong with me.

Other people deal with this better than I do, so what's wrong with me?

Only weak people react the way I do.

Most people react this way for a while.

My reaction shows the challenge I'm going through, not how weak I am.

I'm a bad person for letting this happen.

I should have prevented this.

I should have done something differently.

I am disappointed in myself.

Nobody could have prevented this.

I can't always protect myself or others.

There was limited information. about how to prevent this at the time it happened.

I had to make difficult decisions and didn't realize the extent of danger at the time.

I had few options at the time.

I did the best I could given that: I was exhausted; I was dealing with a lot; I was operating with limited resources; I was pressed for time, etc.

There are many things I'm grateful for, so I'll focus on those instead of what is bothering me.

This could have happened to someone else.

Sometimes bad things happen to good people.

Even though it's unfair, the way I'm expressing my anger is not going to help me get what I want and/or need.

It might be unfair, but if I continue to be angry, it is getting in the way of my bigger priorities (e.g., helping my children feel safe).

There are many things I'm grateful for, so I'll focus on those instead of what is bothering me.

I can use this time to strengthen my faith / values / practice.

It's their fault this happened.

References

Adapted from Berkowitz, S., Bryant, R., Brymer, M., Hamblen, J., Jacobs, A., Layne, C., & Watson, P. (2010). Skills for Psychological Recovery: Field Operations Guide. National Center for PTSD & the National Child Traumatic Stress Network. Available on: www.nctsn.org and www.ptsd.va.gov.

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Available en Español During the COVID-19 outbreak, you might have concerns about safety, feeling unable to cope, helplessness, guilt and anger. While it is understandable to feel this way, focusing on such negative feelings can make coping even more difficult. You may find it useful to become more aware of unhelpful thoughts and consider focusing on more helpful thoughts.

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Coping with change

COVID-19 requires fresh approaches to parenting, family life and relationships. Here's advice on methods to cope with the changes.

Healthy Habits

Information to help you help those you care for to thrive despite physical distancing.

Learning at Home

Resources, research, tips and techniques on effective distance learning for stay-at-home students and their teachers.

Books for Children

With schools nationwide closing due to COVID-19, many parents are expanding their role as parent and caregiver to now include educator.

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COVID-19 requires fresh approaches to parenting, family life and relationships. Here's advice on methods to cope with the changes. Information to help you help those you care for to thrive despite physical distancing. Resources, research, tips and techniques on effective distance learning for stay-at-home students and their teachers.

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If you want to cut down on screen time for your kids, but you also need to get stuff done-or just take a few minutes for yourself-it can be hard to think of fun ways to keep kids engaged and busy. This list of 20 tech-free ways to entertain your preschooler or toddler may take a bit more energy or advance planning than just handing your child your phone (which is totally okay too, mama!), but encouraging your child to do something constructive is worth the extra effort.

Here are 20 old-school and fun activities to keep kids busy:

1. Create a game box.

Fill a box with things your child can play with alone-items like coloring books, playing cards, or easy puzzles. When you need to keep your kids busy, give them the box. While your child might resist a bit at first, but the more you do it, the more they'll accept "game box time" as part of their routine.

2. Have them make their own cartoon.

Instead of watching cartoons, have your children make their own. Give them a piece of paper and some crayons, and ask them to draw you a hero and a bad guy. When they're done, let them come back and tell you their hero's story.

3. Let them help you.

If you're cooking or cleaning, let them assist you. Give them a job they can handle. For young kids, that might be stringing beans or setting the table. For older kids, that might be slicing vegetables, sweeping the house or taking out the recycling.

4. Give them an important task.

Give your child a task, and make it a really big deal. Tell them they need to draw a picture for daddy, or that they need to make a block fort for Grandma. If they think it's an important job, they won't complain about working on it independently.

5. Create an idea box.

Brainstorm ideas with your children about what they can do to overcome boredom. Write down their suggestions, and put them in an empty box. Then, the next time they're bored, have them pick out one of their own suggestions. Given that it was their idea, they'll be more willing to actually do it.

6. Offer creative toys.

Any toy that lets a child create is sure to keep them distracted for a long time. Invest in Legos, puzzles, and Play-Dough. Not only will your child be able to play with them for hours, but they'll build up their spatial reasoning, too.

From the Shop

Keep them entertained with super fun (and educational) toys they'll love for years.

7. Design a treasure hunt.

Hide something like a coin or a sticker somewhere in the house. Give your kids a clue, and let them run wild trying to find it. If you make it a bit tricky to find, you'll build up their resilience-and their ability to find things without begging for your help.

8. Encourage outdoor play.

Don't forget how your parents kept you busy. Just give your child a ball and a stick, and let them run wild. If you're worried about their safety, just keep them in sight. They'll be fine.

9. Host a play date.

Work out a deal with another parent in your neighborhood. When you need some time, send your kid over to play with their kid. To be fair, you'll have to let them send their kid over sometimes, too. When two kids play together, they keep themselves distracted.

10. Build a fort.

Give your child a few pillows and a blanket, and challenge them to turn the couch into a fort. No child will turn down the chance to make a secret base-and they'll be much more likely to play independently once they're inside.

11. Make a sculpture.

Give your child a few pipe cleaners and a piece of Styrofoam-or really any child-friendly item you have on hand-and ask them to make a sculpture. Anything will do, but favorite heroes are a winning suggestion.

12. Listen to an audiobook.

If your child's too young to read independently, pick up audio versions of their favorite books. Let them sit down and turn the pages while listening to a friendly voice read to them. Or, if you can't find a recording, use your phone to make one yourself.

13. Play with locks + bolts.

Hand your child a lock and a key or a nut and bolt and let them play with it. Young kids, especially, will be mesmerized by the act of unlocking something-and they'll develop their motor skills while they're at it. Give them a mixed bag, and see if they can figure out which lock goes with which key.

14. Have messy mixing time.

Set up a big tarp on the floor, and give your child some bowls and things from the kitchen they can mix together. Let them go wild. Your child will be so excited that they get to be messy indoors that they'll be willing to play without your constant attention.

15. Play verbal games.

Take turns naming an animal for each letter of the alphabet, or play 20 Questions. You can cook, clean, and get ready while quizzing your child.

16. Create a scavenger hunt.

You don't need to make a whole list-just say, "Find me something that starts with the letter B," and let them run around the house searching. To keep your kids motivated, you might reward them by letting them choose a dish for dinner once they've found 10 things.

17. Grow a garden.

Give your child a small plant to care for. Maybe they can grow an herb garden or a few flowers on the windowsill. Have them water their plant each day and when you need a few moments, ask them to check on it. They'll be immersed in their work.

18. Suggest a science experiment.

Let your kids discover the world. Teach or show them something about an object or their surroundings and let them explore it. That might mean giving them a magnet and telling them to see what sticks, or giving them a bowl of water and prompting them to see what will float and what will sink.

19. Give new tools to explore.

Handing a child a new tool can keep them occupied for a pretty long time. Give your kids a flashlight, a combination lock or a magnifying glass, and let them figure out how it works for themselves.

Also, try giving your child a digital camera. They'll stay distracted making selfies and videos long enough for you to get something done. Afterward, you'll get to see what the world looks like through your child's eyes.

20. Give them chores.

This isn't a popular option, but can be good for them. If you're going to clean the kitchen, have your children clean their rooms. Not only will you get time to actually do your job, but your kids will learn that they have a role in keeping the house clean, too.

Keeping little ones occupied is tough, but trying new activities for kids will get them used to playing independently.

You might also like:

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20 old-school ways to keep kids busy without screen time

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If you want to cut down on screen time for your kids, but you also need to get stuff done-or just take a few minutes for yourself-it can be hard to think of fun ways to keep kids engaged and busy.

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Sleep Tips for Your Family's Mental Health - HealthyChildren.org

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Sleep Tips for Your Family's Mental Health - HealthyChildren.org

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​​​​​​Sleep has become a casualty of modern life. If you or your children are excessively sleepy or just don't feel well rested in the morning, what can you do about it? Fortunately, there are many things we can do to improve sleep as individuals, family members, and a community.
Here's a checklist to help you and your family get a good night's sleep.
Sleeping Environment

Get comfy. Make sure your bed and bedding are comfortable.

Remove distractions. Get the TV and mobile devices out of the bedroom. Avoid watching or listening to upsetting, violent, or scary materials within 2 hours of bedtime. That includes the news, conflict-filled talk shows, and high-anxiety dramas. (Ideally, don't expose younger children to such material at all. Older children and teens benefit from adults co-watching or close by to talk about any concerns that arise).

Use the bed only for sleep, not for TV, reading, working, using a smartphone or tablet, or playing electronic games. (Adults with consenting partners can intimacy to the 'okay' list).

Soothing sounds. Listen to relaxing music, sound from nature, or the sound of silence. Keep the noise level down. Consider earplugs if you can't control the environment.

Security and safety. Before you head for bed, make sure your doors are locked, the stove is off, the iron in unplugged and the water taps are turned off.

Darker is better. Turn the light off. Darkness promotes sleep and healthy levels of melatonin, an important hormone that regulates sleep and wakefulness. Also, light from screens such as, mobile devices, and tablets contains "blue light" that can suppress melatonin which promotes sleep. Avoid media screens for at least 1 hour before bedtime.

A good solution is to set up a family overnight charging area for electronic devices such as tablets and smartphones that is far from the bedroom (e.g., on the kitchen table).

Talk to your doctor if "breaking away" from electronic devices remains a challenge for you or your children. Digital media can be addictive for some people, but making the effort to keep devices out of the bedroom will help improve the quality of sleep.

​​​Keep it cool. Cooler room temperatures promote sleep and reduce perspiration, discomfort, and itching. But, a non-allergenic blanket close by is helpful if the temperature drops too far.

Smell the roses, or better yet, lavender or chamomile. Soothing scents such as lavender have proven effective in helping people fall asleep, even in noisy intensive care units.

Warm it up. A person warmed passively by a hot bath or sauna (not from intense exercise) falls asleep more quickly than someone who is cold. Even just a hot foot bath has proven helpful to ensuring good night's sleep; so even if for some reason you can't soak your entire body, consider a warm foot bath before bed to help you drift into dreamland. Keep the body warm and the room cool.

Sleeping Routines

Consider eating a light snack containing a protein (e.g., seeds, nuts, low-fat milk, hard-boiled eggs) and a complex carbohydrate (e.g., whole grain cracker or toast, slices of fruit or vegetables) within 2 hours before bed.

Take a warm bath or shower within an hour before bedtime.

Make it routine. Head to bed at the same time daily. Staying up late or sleeping in can shift your sleep schedule to make you "jet-lagged" even at home.

Read something soothing, reassuring, or inspiring. Save the action/adventure stories, headline news, and murder mysteries for daytime reading.

Manage your stress constructively. Practice mediation, mindfulness, progressive muscle relaxation, guided imagery, prayer, counting your blessings, extending good will to others, or other relaxing stress management techniques.

Keep a journal. Write down or record any worries, anger, irritations, or other negative perceptions. Get them out of your head, set them aside, and let them wait until tomorrow. Write down or record a list of things you appreciate or for which you are grateful. Make notes about little kindnesses you have observed in others or offered to others. Did someone smile at you today? Offer a handshake? Ask how you were? Open a door? Let you go first? Just noting small acts of kindness can help us feel better and more connected to other people. This helps us feel more positive and secure.

Avoid getting in the habit of using TV or a tablet to soothe your child to sleep. It is important that they learn to calm down by themselves and with your help through a soothing bedtime routine. Reading an age-appropriate book together is helpful for younger children.

During the Day

Limit daytime naps to 45 minutes, maximum.

Expose yourself to bright light in the morning; this helps set your biological clock so you'll be tired in the evening. Avoid bright lights before bed.

Exercise during the day. Yoga or other slow, meditative exercises may be helpful in the afternoon or evening.

Check with your doctor. Make sure you can breathe easily at night; congestions and obstructions to breathing reduce restful sleep. If you snore, ask your doctor to check for obstructive sleep apnea. If you have a painful or itchy condition, discuss optimal management with your health professionals. Review your medications (if any) to make sure they aren't the culprit.

What Else Can You Do?

Consider a cup of calming herbal tea such as chamomile, lemon balm, hops, or passion flower.

Talk with your clinician about trying, melatonin, tryptophan, or 5-HTP (5-hydroxytryptophan) supplements.

Get a massage or at least a hand, foot, shoulder, or back rub from someone you trust.

Consider trying acupuncture, especially if pain makes it hard for you to sleep. Sleepiness and a sense of calm and relaxation are side effects of acupuncture.

​What to Avoid

Avoid alcohol within 4 hours before bedtime. Alcohol use just before bed can lead to rebound wakefulness 2-4 hours later.

Avoid caffeine 4 to 6 hours before bedtime.

Avoid heavy or spicy foods 4 hours before bedtime.

Avoid strenuous exercise within 2 hours of bedtime.

Avoid stimulating TV, use of mobile devices and electronic games, and arguments within an hour of bedtime.

If you can't fall asleep within 20 minutes, get out of bed, leave the bedroom, and try one of these strategies-snack, warm bath, soothing music, inspiring book, making a list or jotting in a diary.

Additional Information:

Council on Communications and Media (Copyright © 2016 American Academy of Pediatrics)

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sleep~ trouble sleeping~ snoring~ apnea~ homework~ media use~ ipad~ blue light~ mental health~ stress~ anxiety~ depression~ insomnia~ trouble sleeping~ routine~ melatonin~ tryptophan

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Sleep Tips for Your Family's Mental Health

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​​​​​​Sleep has become a casualty of modern life. If you or your children are excessively sleepy or just don't feel well rested in the morning, what can you do about it? Fortunately, there are many things we can do to improve sleep as individuals, family members, and a community.

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Welcome to the Keeping Well & Safe page. This site provides parents with helpful mental health and wellness resources and information for the COVID-19 quarantine. If there is a crisis, please call the 24/7 Star Vista Crisis Line at (650) 579-0350 or (800) 273-8255 or 911 or go to your nearest emergency care center.

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Welcome to the Keeping Well & Safe page. This site provides parents with helpful mental health and wellness resources and information for the COVID-19 quarantine. If there is a crisis, please call the 24/7 Star Vista Crisis Line at (650) 579-0350 or (800) 273-8255 or 911 or go to your nearest emergency care center.

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NAMI Tulare County - Mental Illness, Nonprofit, Nami Tulare County | NAMI Tulare County

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NAMI Tulare County - Mental Illness, Nonprofit, Nami Tulare County | NAMI Tulare County

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A FREE, VIRTUAL EVENT

NAMI California's Virtual Conference presents the unique opportunity for meaningful discussion, and the ability to reflect and connect with peers statewide, as we continue our annual tradition of gathering as a NAMI California community. We hope that the virtual event reaches new members within our community and creates opportunities for engaging discussions within the virtual platform.

All workshops will be recorded and available a few days after the Conference has ended, so you will be able to view any missed concurrent sessions.

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Improving the lives of individuals affected by mental illness

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A FREE, VIRTUAL EVENT NAMI California's Virtual Conference presents the unique opportunity for meaningful discussion, and the ability to reflect and connect with peers statewide, as we continue our annual tradition of gathering as a NAMI California community. We hope that the virtual event reaches new members within our community and creates opportunities for engaging discussions within the virtual platform.

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Advice for Caregivers of Children With Disabilities In the Era of COVID-19

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Advice for Caregivers of Children With Disabilities In the Era of COVID-19

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Psychologists' research offers ways to help families, caregivers and children cope during the pandemic.

Parents and caregivers of children and youth with disabilities ¹ are facing unique challenges as a result of COVID-19. For example, while social distancing has been widely promoted as the best strategy to avoid transmission, that advice may not be realistic for people who care for children and youth with disabilities who may require therapy or assistance with daily tasks. Meanwhile, children's clinical services and other treatments are being disrupted with the closures of schools, medical settings and caregiving agencies. Families' ability to obtain critical medical supplies can become difficult as resources become scarce ².

In addition, while children overall seem to be less likely to show symptoms of COVID-19, those with disabilities may fall into the category of "high risk" due to secondary health conditions, ³ further adding to caregiver stress related to fears of infection and contagion. Should a child with a disability become sick or need medical care during the pandemic, many parents worry about rationing ⁴ of care and supplies as another threat to their child's safety. Stressors like these intensify enacted or perceived experiences of stigma and discrimination. ⁵

Strategies to ease stressors

Research by psychologists points to several important ways parents and caregivers of children and youth with disabilities can cope with the challenges created by the COVID-19 pandemic.

Communication is key

Stay informed, but don't overdo media. While it is important to keep up to date on the rapidly changing information on COVID-19 in your community, the oversaturation of information can add to stress. To stay informed and keep your family up to date while remaining safe, identify a few trusted sources for accurate updates and limit social media.

Talk to your children and other family members about COVID-19. Choose a safe, comfortable place and time to openly discuss the reason for the changes to their lives. Social narratives, which draw on text and pictures to talk about situations and responses, can be a useful tool (links to social narratives on COVID-19 appear below). Remember, children may have difficulty expressing their feelings in words and sometimes anxiety, fear and frustration can be expressed through challenging behaviors. Other children may express these feelings through play. Answer their questions and assure them of the shared goal to keep everyone safe. Revisit the topic periodically to be sure they understand what's happening around them.

Check-in with your child's school, teachers and therapists about how educational and therapeutic service delivery may change in the coming weeks. If schools offer distance-learning opportunities to students without disabilities, the same support should be offered to students with disabilities. Don't feel pressured to exactly replicate school and therapy at home. With flexibility, you may identify new ways to learn and grow together that would be more difficult in a typical time.

Check-in with your child's health-care provider by calling or using telehealth services if available. If your child has a chronic or acute medical condition, talking with the healthcare provider can guide decisions about how to access needed equipment, supplies, medications, etc., and whether it is best to visit a healthcare facility or stay at home.

Prioritize self-care

Stay connected with others virtually. With many people needing to shelter in place, keep up social ties with others by planning regular times to call family and friends. Self-isolation, quarantine and shelter-in-place are only temporary ways of being. Email, texting, video chatting and social media also offer ways to engage. Seek support from those around you. For example, you might ask a friend to deliver food or medicine to your home.

Be kind to yourself. Since previously available respite options may no longer be available, focus on what can help you feel restored. This might mean taking short breaks from the immediate stress of the situation. This might mean spending some time watching animal videos to give yourself a brief mental break.

Seek help. Disability or condition-specific organizations and support groups can provide helpful information, social support and reduce feelings of stigma. ⁶ Reach out to local organizations to see if they offer virtual support groups or have active email listservs that send out information and resources.

Be prepared. While difficult to consider, establish a plan of care for your child and other family members should you become ill. Typical secondary caregivers may be unavailable. Determining your plan prior to needing it provides a sense of security and reassurance at a time fraught with uncertainty.

Reassuring your child

Foster calm. In times of change, opportunities to engage in calming behaviors become especially important, so schedule coping and calming activities into a child's day and consider ways to introduce new calming behaviors.

Create routines. If previously established routines have been disrupted, create new routines for your child. This can help your child feel more secure and understand what is expected of them. This can also be an important way to introduce new behaviors - such as handwashing or behaviors in line with social distancing - into daily habits.

Be empathetic. Acknowledge that your child may not have their usual school or disability-related equipment, which may lead to added difficulties, discomfort or pain. Validate their feelings and try reaching out to therapists and other families in similar situations to brainstorm ideas to address any discomfort and/or sensory, communication, and movement challenges to the extent possible.

Show the love. Children with disabilities may internalize feelings that they and/or their care needs are burdensome to their parents. During this stressful and uncertain time in which parents may be wearing the hats of employee, teacher and caregiver, simultaneously, this feeling may be heightened. Remind your child of your unconditional love and joy of getting to spend extra time with them.

Encourage them to talk about their feelings. Children with disabilities often experience feelings of social isolation from their peers, and social distancing policies related to COVID-19 may amplify these feelings. Give your child opportunities discuss these feelings and brainstorm ways for your child to interact with others through texting, phone calls, and video chatting and other virtual platforms.

Research ⁷ suggests that the experience of raising a child with atypical development can foster strengths including flexibility in handling uncertainty, creative problem-solving and resilience. These strengths can be an asset when faced with new challenges such as COVID-19.

If your family needs help, look for local community resources and contact your area psychological association.

Additional Resources

Footnotes

¹ Feizi, A., Najmi, B., Salesi, A., Chorami, M., & Hoveidafar, R. (2014). Parenting stress among mothers of children with different physical, mental, and psychological problems. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, 19(2), 145.

² Campbell, V. A., Gilyard, J. A., Sinclair, L., Sternberg, T., & Kailes, J. I. (2009). Preparing for and responding to pandemic influenza: Implications for people with disabilities. American Journal of Public Health, 99(S2), S294-S300.

³ Halfon, N., Houtrow, A., Larson, K., & Newachek, P. W. (2012). The changing landscape of disability in childhood. Future of Children, 22(1), 13-42.

⁴ National Council on Disability COVID-19 Letter to HHS OCR. (2020, March 18). Retrieved from: https://ncd.gov/publications/2020/ncd-covid-19-letter-hhs-ocr

⁵ Priestley, M. & Hemingway, L. (2006). Disability and disaster recovery: A tale of two cities? Journal of Social Work in Disability and Rehabilitation, 5(3/4), 23-42.

⁶ Bogart, K. R., & Hemmesch, A. R. (2016). Benefits of support conferences for parents of and people with Moebius syndrome. Stigma and Health, 1(2), 109-121. doi: 10.1037/sah0000018

⁷ Steiner, A. M. (2011). A strength-based approach to parent education for children with autism. Journal of Positive Behavior Interventions, 13(3), 178-190. https://doi.org/10.1177/1098300710384134

Contact APA

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Advice for Caregivers of Children With Disabilities In the Era of COVID-19

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Psychologists' research offers ways to help families, caregivers and children cope during the pandemic. Parents and caregivers of children and youth with disabilities 1 are facing unique challenges as a result of COVID-19.

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10 ways to avoid ACEs (during the pandemic) | ACEsConnection

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10 ways to avoid ACEs (during the pandemic) | ACEsConnection

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How can we reduce ACEs and toxic stress during the COVID-19 pandemic? Many of us are concerned that increased stress might increase the risk for ACEs. For example, most child abuse happens when adults reach their breaking point. However, we are not powerless in the face of these challenges.
HOPE - Healthy Outcomes from Positive Experiences- is a natural fit for ACES Connection, We invite you to join our new Balancing ACES with HOPE community . Let us know how you think HOPE about HOPE and ACEs in your work and personal life.
Using HOPE (as a guide, here are 10 suggestions to reduce ACEs now:

1. Think about social connection and physical distance, not social distance. Continuing to nurture close relationships with friends and relatives protect against ACEs.

2. Talk with your children. Like their parents, children may be fearful, or simply missing their routines. Ask them about their concerns. Their answers will guide you on how to talk with them Reassure them: although this is serious, they and their parents will live through it.

3. Reach out for support, particularly if you have an infant at home. Infants exhaust and frustrate their parents. These feelings drive some parents to hurt their infants, making the first six months the most dangerous age for child abuse. If you have a baby in your home, expect these normal feelings. If your baby won't stop crying, and it's is getting to you, put the baby down, and gather yourself. Maybe call a friend, put on headphones, and wait it out.

4. Reach out to support. Reach out to your friends or relatives with infants at home. Try to listen without offering advice - a sympathetic ear can do miracles.

5. Address concrete family needs. Shelter-in-place orders may lead families to struggling to meet basic needs. Offer to help by getting diapers for families that need them, cook a meal, or drop off food. Be on the lookout for families who have trouble getting food. If you can, contribute to local relief efforts.

6. Address parental mental health Depression is common and treatable. Those with a history of depression, parents with newborns, and people who have lost their jobs are at particular risk. Recognize common signs of depression: anger and irritability, loss of energy, loss of interest in daily activities, and feeling helpless and hopeless. If you are concerned, reach out for help. Family doctors, pediatricians, and obstetricians are well trained in recognizing in treating signs of depression.

7. Check in with the children in your life. Schoolteachers and early childhood educators can recognize signs of abuse or neglect. Children who are out of sight because their schools are closed are more vulnerable.

8. Be on the lookout for family violence. Many professionals expect an increase in family violence due to changes in routines, economic stress, and simply being cooped up in tight quarters together. Reach out to the National Domestic Violence hotline (800-799-7233) for advice. If there is a gun in your home, this may be a particularly dangerous time.

9. Engage with your community, in whatever ways are possible. Local, state, and federal government are mobilizing support. Decision-makers need to hear from all of us about strengthening social safety nets. Helping others gives us (and older children and teens) a sense of purpose that can help counter stress.

10. Create positive moments. Go for walks, play games, cook or bake something together. Many families are growing closer as we face this crisis together. Look for those moments that will create happy memories, even now.

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10 ways to avoid ACEs (during the pandemic)

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How can we reduce ACEs and toxic stress during the COVID-19 pandemic? Many of us are concerned that increased stress might increase the risk for ACEs. For example, most child abuse happens when adults reach their breaking point. However, we are not powerless in the face of these challenges.

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Coping with Stress During Infectious Disease Outbreaks

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Coping with Stress During Infectious Disease Outbreaks

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Mental Health and Wellness Resources for Families during COVID-19

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Mental Health and Wellness Resources for Families during COVID-19

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Mental Health and Wellness Resources for Families during COVID-19

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time | Magination Press Family

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time | Magination Press Family

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Families all over the world are experiencing increased stress and anxiety. As we all practice social distancing, our daily routines have been disrupted. While this is stressful, it also provides an opportunity to slow down, to pause, and learn new coping strategies. The post below explores the power of the "pause" and provides tips for helping your child learn about mindfulness. Now is a great time to practice mindfulness together.
For children and teenagers, learning how to take a pause requires practice and support from adults, just like learning to play an instrument or ride a bicycle. We want to encourage them to pause so they can catch their breath; be in the moment; experience what they are thinking, feeling, and doing; and regulate their emotions and behavior. Read on for some helpful tips for teaching mindfulness to children and teens.

Be Patient
Children-especially young children-may initially become frustrated when learning to take a pause. Your patience with them will help them feel more confident about relying on taking a pause when things get difficult. Be aware that children may give up easily or make negative statements like "This is boring!" "Why do I have to do this?" or "I feel silly!" If your child says such things, don't dismiss her. Acknowledge her feelings and tell her that taking pauses might seem strange in the beginning. Focus on the effort made by your child and the positive results that come from engaging in mindful pausing. The more your child practices taking pauses, the more comfort and success she will experience. Have her choose a pause that she enjoys or one that has worked for her before. Your attitude about taking a pause is key to her success, as well. Encourage her to practice, and practice together. After all, pauses are good for everyone!

Acknowledge Differences
Some children and teens may have an easier time pausing than others. The pauses you use should be based on your child's age and developmental level. Children with certain clinical issues such as Attention Deficit Hyperactivity Disorder, or problems with impulse control, emotional regulation, executive functioning, depression, or anxiety may have more difficulty slowing down to pause, even while they have a greater need for taking pauses in their daily lives. Learning to successfully pause and be mindful may greatly impact a child or teen's overall emotional and behavioral functioning.

Know When to Pause
Anytime is a good time to take a pause! Initially, however, it's a good idea to introduce pauses when your child is calm. He will be much more focused and compliant, and more likely to be successful. If you try to teach a pause when your child is already upset, he may not be able to properly process what you are trying to teach him. Be aware of the emotional and behavioral triggers in your child. For example, if your child struggles with homework, remind him ahead of time about taking a pause or two. If he starts to get upset, help him acknowledge what he's feeling and thinking without judging himself, and then implement a pause. You could say, "I know math frustrates you. Math can be a frustrating subject. Let's take a moment, realize you are frustrated, and then we can take a pause by washing our face." Once your child knows how to pause, it will be easier for him to apply it to more emotional situations.
But pauses are not just to be taken when things are not going well for your child-a pause when he's feeling good helps him to appreciate the moment and even remember it better in the future. If you are at a carnival, encourage your child to pause and take in the smell of the cotton candy, the sounds, and the sensations of the rides.

Children Learn from You
Children and teens alike notice how adults around them deal with frustration, anger, disappointment, and difficulties in their lives, as well as how they express positive emotions like joy, love, contentment, and peace. The manner in which you handle difficult emotions and situations will greatly influence how children will react when met with challenges of their own. Share with your child something that is difficult for you. Let her know that you are taking a pause to get in control and to handle the situation better. You might say, "I am feeling stressed about the traffic today. I am going to take a pause and go for a walk before I make dinner." When you are experiencing a positive emotion or situation, also model taking a pause. One example might be to say, "I had such a great day, I am going to put on my comfy pajamas and snuggle with the dog to really enjoy this feeling."

Endless Possibilities
These ideas are only a few that can help your child or teen as he learns to become more mindful. After reading and trying these, foster discussion with your child about other pauses he can try. Encourage him to use his imagination and creativity. Make it fun and playful-try to make your child curious about pauses. Start slowly and gradually build on the concept of regularly taking pauses in life. Being mindful and engaging in mindfulness is a way of being, not just an activity!

Note that taking a pause should never replace other treatment modalities, such as psychotherapy or medication if needed. If your child or teen continues to struggle emotionally or behaviorally at home, in school, or in other settings, it may be appropriate to seek a consultation from a licensed psychologist or other licensed mental health professional.

As you begin to practice mindfulness with your child or teen, you might want to try yoga or breathing exercises. You can also explore mindfulness books for children available from Magination Press.

For online kids' activities about A World of Pausabilities, created by APA and Reading Is Fundamental click here.

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The Power of the Pause: Helping Your Child Learn About Mindfulness in This Stressful Time

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Families all over the world are experiencing increased stress and anxiety. As we all practice social distancing, our daily routines have been disrupted. While this is stressful, it also provides an opportunity to slow down, to pause, and learn new coping strategies.

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Tips for parents to help manage ADHD symptoms at home

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7 Science-Based Strategies to Cope with Coronavirus Anxiety

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7 Science-Based Strategies to Cope with Coronavirus Anxiety

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As the SARS-CoV-2 virus continues its global spread and the number of diagnosed COVID-19 cases continues to increase, anxiety related to the outbreak is on the rise too.

As a psychologist, I am seeing this in my practice already. Although feeling anxiety in response to a threat is a normal human reaction, sustained high anxiety can undermine constructive responses to the crisis. People who already suffer from anxiety and related disorders are especially likely to have a hard time during the coronavirus crisis.

The following suggestions, based on psychological science, can help you deal with coronavirus anxiety.

1. Practice tolerating uncertainty

Intolerance of uncertainty, which has been increasing in the U.S., makes people vulnerable to anxiety. A study during the 2009 H1N1 pandemic showed that people who had a harder time accepting the uncertainty of the situation were more likely to experience elevated anxiety.

The solution is to learn to gradually face uncertainty in daily life by easing back on certainty-seeking behaviors.

Start small: Don't text your friend immediately the next time you need an answer to a question. Go on a hike without checking the weather beforehand. As you build your tolerance-of-uncertainty muscle, you can work to reduce the number of times a day you consult the internet for updates on the outbreak.

2. Tackle the anxiety paradox

Anxiety rises proportionally to how much one tries to get rid of it. Or as Carl Jung put it, " What you resist persists."

Struggling against anxiety can take many forms. People might try to distract themselves by drinking, eating or watching Netflix more than usual. They might repeatedly seek reassurance from friends, family or health experts. Or they might obsessively check news streams, hoping to calm their fears. Although these behaviors can help momentarily, they can make anxiety worse in the long run. Avoiding the experience of anxiety almost always backfires.

Instead, allow your anxious thoughts, feelings and physical sensations to wash over you, accepting anxiety as an integral part of human experience. When waves of coronavirus anxiety show up, notice and describe the experience to yourself or others without judgment. Resist the urge to escape or calm your fears by obsessively reading virus updates. Paradoxically, facing anxiety in the moment will lead to less anxiety over time.

3. Transcend existential anxiety

Health threats trigger the fear that underlies all fears: fear of death. When faced with reminders of one's own mortality, people might become consumed with health anxiety and hyperfocused on any signs of illness.

Try connecting to your life's purpose and sources of meaning, be it spirituality, relationships, or pursuit of a cause. Embark on something important that you've been putting off for years and take responsibility for how you live your life. Focusing on or discovering the "why" of life can go a long way in helping you deal with unavoidable anxiety.

4. Don't underestimate human resiliency

Many people fear how they will manage if the virus shows up in town, at work or at school. They worry how they would cope with a quarantine, a daycare closure or a lost paycheck. Human minds are good at predicting the worst.

But research shows that people tend to overestimate how badly they'll be affected by negative events and underestimate how well they'll cope with and adjust to difficult situations.

Be mindful that you are more resilient than you think. It can help attenuate your anxiety.

5. Don't get sucked into overestimating the threat

Coronavirus can be dangerous, with an estimated 1.4% to 2.3% death rate. So everyone should be serious about taking all the reasonable precautions against infection.

But people also should realize that humans tend to exaggerate the danger of unfamiliar threats compared to ones they already know, like seasonal flu or car accidents. Constant incendiary media coverage contributes to the sense of danger, which leads to heightened fear and further escalation of perceived danger.

To reduce anxiety, I recommend limiting your exposure to coronavirus news to no more than 30 minutes per day. And remember that we become more anxious when faced with situations that have no clear precedent. Anxiety, in turn, makes everything seem more dire.

6. Strengthen self-care

During these anxiety-provoking times, it's important to remember the tried-and-true anxiety prevention and reduction strategies. Get adequate sleep, exercise regularly, practice mindfulness, spend time in nature and employ relaxation techniques when stressed.

[ Insight, in your inbox each day. You can get it with The Conversation's email newsletter.]

Prioritizing these behaviors during the coronavirus crisis can go a long way toward increasing your psychological well being and bolstering your immune system.

7. Seek professional help if you need it

People who are vulnerable to anxiety and related disorders might find the coronavirus epidemic particularly overwhelming. Consequently, they might experience anxiety symptoms that interfere with work, maintaining close relationships, socializing or taking care of themselves and others.

If this applies to you, please get professional help from your doctor or a mental health professional. Cognitive behavioral therapy and certain medications can successfully treat anxiety problems.

Although you might feel helpless during this stressful time, following these strategies can help keep anxiety from becoming a problem in its own right and enable you to make it through the epidemic more effectively.

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7 science-based strategies to cope with coronavirus anxiety

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As the SARS-CoV-2 virus continues its global spread and the number of diagnosed COVID-19 cases continues to increase, anxiety related to the outbreak is on the rise too. As a psychologist, I am seeing this in my practice already.

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Lo sentimos, la página que usted busca no se ha podido encontrar. Puede intentar su búsqueda de nuevo o visitar la lista de temas populares. Parenting Guides Ask an Expert Explore our library of expert-led videos to support your child's mental health. Our videos cover anxiety, depression, social media, and much more.

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Each Mind Matters - California's Mental Health Movement

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Each Mind Matters - California's Mental Health Movement

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As part of California's ongoing mental health movement, the Take Action for Mental Health campaign is designed to help you check in, learn more, and get support for your own mental health or the mental health of someone you care about.

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Parent/Caregiver Guide to Helping Families CopeWith the COVID-19

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Parent/Caregiver Guide to Helping Families CopeWith the COVID-19

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Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019

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Provides information for parents and caregivers about infectious disease outbreaks in your community. Knowing important information about the outbreak and learning how to be prepared can reduce stress and help calm likely anxieties.

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American Psychological Association, Washington D. C. 528K likes. The American Psychological Association is the leading scientific and professional organization representing psychology in the United...

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​​​​While COVID-19 causes mild illness in some people, others get very sick and need hospital care. These articles can help you learn more about COVID-19 and how you can protect your family and others.

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While COVID-19 causes mild illness in some people, others get very sick and need hospital care. These articles can help you learn more about COVID-19 and how you can protect your family and others.

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Tips for quarantined parents in the times of COVID-19

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Tips for quarantined parents in the times of COVID-19

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Introduction

Due to the COVID-19 pandemic, we are quarantined in our homes. Many of us have children and grandchildren to entertain and keep busy. And are looking for reliable, science-based information on what to do with their children, how to keep them safe and engaged in fun and meaningful activities.

With that in mind, we worked to put together and make available great information and tips to help parents and caregivers to play, teach, entertain their children in these times of pandemic and fear.

Below are links to various age-appropriate information and resources for parents, caregivers to do with children.

Stay well and be safe.

Emotions and Discussion Tips

COVID-19 Facts Tips

Resources in English

Resources in Spanish

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Tips for quarantined parents in the times of COVID-19

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Due to the COVID-19 pandemic, we are quarantined in our homes. Many of us have children and grandchildren to entertain and keep busy. And are looking for reliable, science-based information on what to do with their children, how to keep them safe and engaged in fun and meaningful activities.

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Fostering Resilience in the Time of COVID-19: Tips for Helping Your Child | Magination Press Family

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Fostering Resilience in the Time of COVID-19: Tips for Helping Your Child | Magination Press Family

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Resilience-the ability to bounce back from a difficult situation-this isn't just something people are born with. Dr. Wendy Moss, author of Magination Press book, In this blog post, Dr. Moss offers insights and tips to help your child cope with the stress and life changes created by the COVID-19 pandemic. Bounce Back: How to Be a Resilient Kid Focus On Yourself , provides kids with exercises and strategies to build resilience. During this especially challenging time, the chapters about handling decisions, disappointments, and new challenges and about coping with unchangeable situations can be useful. Support Your Child
A few months ago, most of us could not have anticipated the changes in lifestyle and the way COVID-19 could infiltrate our communities and cause fear, illness, and even death. So, how can we support children as they try to cope with staying home, not being in school or in extracurricular activities, not being able to follow their favorite sports teams, not seeing friends, and possibly knowing that all these changes are due to the presence of a dangerous virus? This blog provides strategies to help children deal with the general stresses created by the pandemic, not specific situations such as someone they know being ill with or having died from the virus.
Ease Anxiety
Children often judge whether a situation is scary, out-of-control, or manageable by watching and listening to trusted adults. As you read some of the tips to help your children, try them on yourself first so you can convey that you are able to cope with this situation that is out of your control.

Casually talk with your children about their understanding of, and feelings about, what is happening in their world. Talk to each child individually since the conversation may end up being different depending upon their age and personality. They may have inaccurate information that makes it even more scary.

Let your children know what you and your family can do and are in control of (e.g., staying home; proper hygiene) and that grown-ups have a plan to deal with the virus, even though it will take time. Just make sure that you believe what you say before reassuring your child!

Ask how your children feel about the changes in their daily activities. Some children may not be anxious because they like the extra time at home. However, some children are overwhelmed by the change in their regular routine and their fears of illness. Just being able to share these feelings can be a relief for many children.

This time at home can be an opportunity. Ask your kids to share their 'wish list' of family activities. You can also add some. Having everyone at home can be a great time to play games, teach each other about interests, tell stories about ancestors, or make up silly stories.

Since we must physically distance ourselves from each other, this is a great time to look for creative ways to connect or reconnect with friends or family. Encourage your child to mail thoughtful cards to relatives or send e-mails. Try video chatting using social media to help your child connect with others. Since children are home and separated from friends, they may feel isolated. Try to schedule times when your kids can have virtual get-togethers with friends over one of the social platforms on the internet.

While not all children are anxious, many are wondering if the virus will harm their relatives or themselves. They may worry that they won't be able to return to school or other activities. If your child experiences anxiety or even anger at COVID-19, here are some tips:

Validate feelings. Remind your child that no emotion is wrong or bad. If your child feels uncomfortable, repeat back what you heard your child say so he or she feels validated.

Manage the media. Discuss and focus on lots of topics, not just the virus. This may mean turning off the television, at times. Kids can get overwhelmed with the media coverage. You can take the news information and decide what to share, and how to share it, with your kids. Knowing your child, you can decide whether even minimal to no exposure to the news is appropriate.

Create a Routine. Try to set up a regular location to do school work and stick to a predictable routine. Print up a daily schedule. During weekdays, put into the schedule lunch, recess, snack time, then add in the academic subjects. Add in other fun times. Perhaps you can add in a 'hobby period' or a 'family game time'.

Use calming strategies. Along with your child, try these strategies:

Slow counting. Count from 1 -10 (younger children) or slowly count backward by 7's from 100 (teenagers).

Muscle tension/relaxation. Start at the top of your head and then tighten that muscle (e.g., forehead) for three seconds, then relax it before moving to the next muscle (e.g., facial cheeks). Just remind your child to only tense lightly.

Slow breathing. You can take slow, deep breaths through your nose for a few seconds. You can pretend you are breathing in the smell of your favorite food. Hold that breath for 2-3 seconds, then slowly breathe out. A child can imagine slowly moving a feather across a desk. Repeat this a few times.

Mindfulness. Focus on the present. Have kids focus on what they can see, hear, smell, touch, and even taste right then. Sometimes they may need help to focus on what's happening right now rather than thinking about 'What if's' about the future.

Positive self-talk. Focus on what can be controlled. Positive self-talk could be, "I now have time to do some of my artwork!" and "The adults are working on stopping the virus. I can work on doing my schoolwork and having fun!"

As parents, you may never again have this amount of intense family time. Take advantage of it! Communicate your excitement about part of this experience and your child may pick up on your positive energy. Maybe you can learn a new skill together over the internet, such as baking or how to juggle. Just make sure the activity is enjoyable and not frustrating for your child.

Keep the lines of communication open with your child, accept all feelings shared, and help your child deal with any anxiety that may be present. Keep to a routine. Teach positive self-talk. Explain to your child that staying home and the change of daily activities is actually doing something to combat COVID-19. If your child, however, is having persistent anxiety, sadness, irritability, or having other symptoms of stress (e.g., change of behaviors; sleep or appetite changes), it's time to consider seeking professional help to help your child to navigate through this difficult time. Even though we are necessarily physically distant, help is still available. Here's a link to help you locate a psychologist.

While supporting your child and being kind to yourself, remember to enjoy the silver lining - you have your family together and can create new and wonderful memories!

To download Chapter 5: Calming Yourself from Bounce Back, revised to reflect the COVID-19 pandemic, click here.

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Fostering Resilience in the Time of COVID-19: Tips for Helping Your Child

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Resilience-the ability to bounce back from a difficult situation-this isn't just something people are born with. Dr. Wendy Moss, author of Magination Press book, Bounce Back: How to Be a Resilient Kid, provides kids with exercises and strategies to build resilience.

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CA Surgeon General Stress Busting Playbook for Caregivers and Kids

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CA Surgeon General Stress Busting Playbook for Caregivers and Kids

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Click the button below to access resources that provide adults and educators information on social and emotional learning, tips and tools for practicing self-care, and understanding perspectives.

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Talking to Children about COVID-19:  A Parent Resource

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Talking to Children about COVID-19:  A Parent Resource

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Returning to School After an Emergency or Disaster | CDC

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Returning to School After an Emergency or Disaster | CDC

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Centers for Disease Control and Prevention

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Teachers have an important role to play in helping children both prepare for and recover after a public health emergency.
Public health emergencies and disasters affect millions of children worldwide each year. These emergencies and disasters include natural events (such as severe weather, earthquakes, fires, floods, and tsunamis) and man-made events (such as acts of terrorism). An emergency or disaster can be destructive to a child's physical environment, as well as affect their mental health. As a teacher, you are committed to keeping schools safe and supporting children and their families. If your students experience an emergency or disaster, there are steps you can take to help your students cope and recover.

How can I help my students cope and continue to support their recovery from a disaster?

Talk to students about what happened in a way they can understand. Keep it simple and appropriate for each child's age. (Learn more about common reactions by age range)

Provide students with opportunities to talk about what they went through or what they think about it. Encourage them to share concerns and ask questions.

Children react, in part, to what they see from the adults around them. When teachers deal with a disaster calmly and confidently, they can provide the best support for their students.

Children who were directly exposed to a disaster can become upset again; behavior changes resulting from the event may be long lasting and can worsen or return if these children see or hear reminders of what happened. Be aware that that this could happen and know what resources are available at your school for children and families, should you need to report concerns to the appropriate people at your school.

It is difficult to predict how some children will respond to disasters and traumatic events. Because parents, teachers, and other adults see children in different situations, it is important for them to work together to share information about how each child is coping after a traumatic event.

After a disaster, teachers may also be struggling with severe posttraumatic symptoms and personal losses. This might prevent them from getting involved in any kind of post-disaster intervention with their students. In this case, it is important that teachers take care of themselves first and seek help from a professional. CALL or TEXT Substance Abuse and Mental Health Services Administration's (SAMHSA's) Disaster Distress Hotline: 1-800-985-5990; People with deafness or hearing loss can use their preferred relay service to call 1-800-985-5990.

What are some resources that I can use in my classroom to help children cope?

Additional Resources
For more information about how to help children cope after a disaster: For resources about being prepared for an emergency in your classroom:

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centers for disease control and prevention

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Returning to School After an Emergency or Disaster | CDC

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Teachers have an important role to play in helping children both prepare for and recover after a public health emergency.