Are you feeling scared or have that "out of sorts" feeling, if you so you are not alone. The outbreak of coronavirus (COVID-19) has become a stressful situation for most, with new stressors coming onboard with each new day of restrictions, public panic and growing uncertainty. The thing about uncertainty, is it  can breed fear and anxiety in both adults and children.

As humans ,we don’t like uncertainty. Our brains can’t deal with an unfinished connection. When this happens our brains will make something up to complete that connection and in doing so it will generally go to the worse case senario, causing even more worry and fear.  

When emotions like fear and anxiety can’t be managed, (self regulation)  this can lead to nervous system shut down.  I compare it to a circut breaker box that was overloaded and blows out. Unfortunately when this happens in our bodies it can lead to depression, other medical concerns and illnesses and a lowered immune system.  An immune system that is much needed, especially right now.  

Everyone reacts differently to stressful situations. To say what we are currently experiencing is a stressful situation is probably an understatement right now, and for many this is unchartered teritory.  Most may not of gone through anything like this before.  Like I mentioned earlier our brains don't like missing or left open connections, so again our brains are kind of finishing the story for us, and its usually taking the worst case senario becuse there is no personal history for it to pull from. We need to talk to our brains and let them know there are things unfortunately we dont have an answer for.  Remind yourself you CAN take care of/control what IS within your power.  It may not appease the brain totally, but it can help it from going on level
10 freak out to maybe a level 5.  Being able to calm the brain a bit can help keep your nervous system from becoming overloaded and staying in flight, fright or freeze mode.

Here is the thing, While this event is scary, it’s actually how you respond to the event, which can depend on your background, that will determine the affect the current events are having on you and will have on you in the future. Because of this, taking care of yourself, is going to be important.  By taking care of yourself both physically and mentally you can better help not only yourself, but your family, make it through this stressful situation we are all experiencing.  

     Things you can do to support yourself
 * Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting. I am not saying not to stay informed, just don't spend all day fixated on all the information coming out, remember some information coming out may not be fully valid   as things are quickly changing.
* Take care of your body. Take deep breaths (long   and slow inhale through nose and long slow exhale out through mouth a few times), stretch, or meditate even just 5 min can help). 
* Try to eat healthy,  
 *exercise regularly (think outside the box, try dancing around the house, especially with children,  if you can't go for a walk around the block), 
 * stick to some schedules and get your needed sleep.
* Connect with others. While we have to practice social distancing you can video chat with family and friends, remember they may not only welcome the call but also need it for their mental health. 

                 For those who are parents
* Children will be looking to the adults around them as to how to react, for many they may not know or fully understand what is going on. When parents and caregivers deal with the pandemic calmly, they can provide the best support for their children, not only by modeling behavior but also to respond to the child's needs in the best way. 
* Not all children respond to stress in the same way. Keep in mind that in some cases explosive or defiant behavior may be the only way they know how to express their fear.  

Some other common changes to watch for in your children may include:
* Excessive crying or irritation
* Returning to behaviors they have outgrown (bedwetting)
* Excessive worry or sadness
* Unusual sleeping habits (try keeping children on a normal schedule)
* Irritability and “acting out” behaviors
* Difficulty with attention and concentration
* Avoidance of activities enjoyed in the past
* Unexplained headaches or body pain
* With teens also keep a lookout for use of alcohol, tobacco, or other drugs

There are many things you can do to support your child during these scary times
*Take time to talk with your children/family about the COVID outbreak. Answer questions in a way that your child can understand. I know its hard to do but try and stay away from saying "we are going to be fine, nothing to worry about", becuase you honestly dont know what is going to happen.  While we are mostly going to be fine, if something were to happen with someone getting sick, this then tells the child that you can not be trusted.  Instead of promises, I would reiterate that you are doing everything possible to keep them and the family safe (see next point below)
* Reassure your child that you are doing everything possible to keep them and the family safe. It helps to share with them how or what you are doing to help keep them safe. Explain "this is why we wash our hands, stay home". 
* Let them know it is ok if they feel upset or are scared. Share with them how you deal with your own stress so that they can learn how to cope from you. Some online options are out now for yoga, exercise and dance parties.  Pull one of these up and maybe do them along with your child to help them reduce some of their worry.
* Just like for yourself, limit your family’s exposure to news coverage. Children may misinterpret what they hear and can be frightened about something they do not understand.
* Try to keep up with regular routines. Create a schedule for homeschooling activities, relaxing time and fun activities.  
 
 The pandemic we are currently experiencing has been massively   disruptive to everyone. At this point no one knows how long this will   last, or how long people’s lives will feel uncertain. Combined with   the stress of job loss, debt, and stressors of keeping the family   taken care of, people may increasingly feel frustrated, bored, 
  angry and scared. If you are experiencing anxiousness, sadness,   disturbed sleep, or possibly finding yourself turning to alcohol or   other substances to help “get away”.  Please reach out for help.  Many community websites have resources listed to help. Reach out   to friends or other family members and have someone you can 
  vent your fears and frustrations to. Humans are social creatures by   nature, reach out to others via chat or video to stay in touch. Try   some of the relaxation techniques and other self-help activities   mentioned to support your mental health. And while it is necessary   to keep informed with new Covid information in your city/state to   keep you informed and safe, keep this “covid update” to once or twice a day and do not stay fixated on all the information coming at you from every angle.

These are uncertain times and a stressful situation for all. While I cant promise this will all end tomorrow, I can urge you to use this time to connect with your loved ones in the home with you.  We have been living in a world where parents rush off to work, children are overbooked with extra curricular activities, meals are generally eaten on the run from one pick-up to another.  Take this time you have now to have family dinner time, connect with your spouse and talk and play with your children. By strengthening your bonds with them now, it will make your family stronger in the future when things start returning back to normal again. Another added benefit will be during this time you are helping your children build resilience, coping skills and more to help them with their future well into their adulthood.