Are restrictive measures ruining your morale?
Are you tired of the pandemic and the restrictive measures? Here are free, simple strategies to help you adapt to situations over which you have no control.
How to decrease anxiety anxiety?
Healthy lifestyle habits, such as a balanced diet, restful sleep, physical activity and wellness routines are simple and free solutions for taking care of yourself and cultivating a healthy state of mind. “Another solution to reduce anxiety is to keep in action by bringing back an activity that we had left aside, or to find a new hobby, explains Sarah Ursula Therrien, psychoeducator in Quebec. Mindfulness meditation is another tool to try, as it helps reduce rigidities, anxiety and stress.” There are also several free online meditation applications for children and parents.
Overdose of negative information
Many people thrive on anxiety-provoking conversations and media information. “It is relevant to be informed every day, but at some point, you have to take breaks in the day to pick up information in loops which only increase anxiety. Enjoying nature with positive friends, adding wellness breaks to your schedule and making a small personal evening journal by noting two or three positive elements of the day will increase the level of gratitude and change the mood. state of mind.”
Simple rules for families
For both adults and children, routines foster a sense of security. “The ideal is to maintain our routine as much as possible, including meals, sleeping hours and free time. All of these little things really make a difference as they help organize and plan even busier days with the kids at home.”
“It is appropriate to keep in touch with family through video calls and outdoor activities to avoid social isolation.”
-Sarah Ursula Therrien, psychoeducator
The psychoeducator suggests that parents follow the five Cs: clear, constant, concrete, consistent rules and logical consequences when needed. “We aim for positive reinforcement rather than punishment, such as making restorative gestures or an apologetic drawing, depending on the age of the children. We also want to congratulate good behavior with a lot of benevolence, which we sometimes take for granted.”
When hope falls
Sarah Ursula Therrien reminds us of the importance of being attentive to signs of distress among young people, who are also experiencing unforeseen events, changes in schedules and rules on sanitary measures. “It is good to explain to children how to recognize their emotions and how to welcome them by verbalizing them or drawing them, for example. They have the right to live their emotions, to be angry or sad. Practicing physical activity outside with friends for at least 30 minutes a day will allow them to let go of their madness, clear their minds and avoid social isolation. The psychoeducator also invites people who feel at the end of their rope to seek help. “Asking for help is a sign of strength that makes a big difference for family members,” she concludes.