5 Keep Calm and Manage Stress

COVID-19 PARENTING

This is a stressful time. Take care of yourself, so you can support your children.

You are not alone Listen to

Millions of people have the same fears as us. Find someone who you can your kids
talk to about how you are feeling. Listen to them. Avoid social media that
Be open and listen to your
makes you feel panicked.
children. Your children will
Take a break look to you for support
and reassurance. Listen
We all need a break sometimes. When your to your children when they
children are asleep, do something fun or relaxing share how they are feeling.
for yourself. Make a list of healthy activities that Accept how they feel and
YOU like to do. You deserve it! give them comfort.

Take a Step 1: Set up

• Find a comfortable sitting position, your feet flat
Step 3: Focus on your breath
• Listen to your breath as it goes in and out.
Pause on the floor, your hands resting in your lap. • You can put a hand on your stomach and feel it
• Close your eyes if you feel comfortable. rise and fall with each breath.
1-minute • You may want to say to yourself “It’s okay.
relaxation Step 2: Think, feel, body Whatever it is, I am okay.”
activity that • Ask yourself, “What am I thinking now?” • Then just listen to your breath for a while.
you can do • Notice your thoughts. Notice if they are negative
whenever you or positive. Step 4: Coming back
are feeling • Notice how you feel emotionally. Notice if your • Notice how your whole body feels.
stressed or feelings are happy or not. • Listen to the sounds in the room.
worried • Notice how your body feels. Notice anything that
hurts or is tense. Step 5: Reflecting
• Think ‘do I feel different at all?’.
• When you are ready, open your eyes.
Taking a Pause can also be helpful when you find your child
is irritating you or has done something wrong. It gives you a
chance to be calmer. Even a few deep breaths or connecting
with the feeling of the floor beneath can make a difference. For more information click below links:
You can also Take a Pause with your children! Parenting tips Parenting tips In worldwide
EVIDENCE-BASE
from WHO from UNICEF languages

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Parenting for Lifelong Health is supported by the UKRI GCRF Accelerating Achievement for Africa’s Adolescents Hub, the European Research Council (ERC) under the European Union’s Seventh Framework Programme and the Horizon 2020
Research and Innovation Programme, Oxford University Innovation GCRF Sustainable Impact Fund, UNICEF, the Leverhulme Trust, the Economic and Social Research Council, WHO, CIDA, the National Research Foundation of South Africa,
Ilifa Labantwana, Rand Merchant Bank Fund, the ApexHi Charitable Trust, the John Fell Fund, the Evaluation Fund, the UBS Optimus Foundation, USAID-PEPFAR, the Wellcome Trust, Grand Challenges Canada and Wellspring Advisors.