Category: Helpful Tips

Outbreaks can be stressful The outbreak of coronavirus disease 2019 (COVID-19) may be stressful for people. Fear and anxiety about a disease can be overwhelming and cause strong emotions in adults and children. Coping with stress will make you, the people you care about, and your community stronger. Stress during an infectious disease outbreak can include Fear and worry about your own health and the health of your loved ones Changes in sleep or eating patterns Difficulty sleeping or concentrating Worsening of chronic health problems Worsening of mental health conditions Increased use of alcohol, tobacco, or other drugs Everyone reacts differently to stressful situations How you respond to the outbreak can depend on your background, the things that make you different from other people, and the community you live in. People who may respond more strongly to the stress of a crisis include Older people and people with chronic diseases who are at higher risk for severe illness from COVID-19 Children and teens People who are helping with the response to COVID-19, like doctors, other health care providers, and first responders People who have mental health conditions including problems with substance use Take care of yourself and your community Taking care of yourself, your friends, and your family can help you cope with stress. Helping others cope with their stress can also make your community stronger. Ways to cope with stress Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting. Take care of your body. Take deep breaths, stretch, or meditateexternal icon. Try to eat healthy, well-balanced meals. Exercise regularly, get plenty of sleep. Avoid alcohol and drugsexternal icon. Make time to unwind. Try to do some other activities you enjoy. Connect with others. Talk with people you trust about your concerns and how you are feeling.   Know the facts to help reduce stress Sharing the facts about COVID-19. Understanding the risk to yourself and people you care about can make an outbreak less stressful. When you share accurate information about COVID-19, you can help make people feel less stressed and make a connection with them.   Take care of your mental health Call your healthcare provider if stress gets in the way of your daily activities for several days in a row. People with preexisting mental health conditions should continue with their treatment and be aware of new or worsening symptoms. Additional information can be found at the Substance Abuse and Mental Health Services Administration (SAMHSA) Disaster Preparednessexternal icon page. For parents Children and teens react, in part, on what they see from the adults around them. When parents and caregivers deal with the COVID-19 calmly and confidently, they can provide the best support for their children. Parents can be more reassuring to others around them, especially children, if they are better prepared. Watch for behavior changes in your child Not all children and teens respond to stress in the same way. Some common changes to watch for include Excessive crying or irritation in younger children Returning to behaviors they have outgrown (for example, toileting accidents or bedwetting) Excessive worry or sadness Unhealthy eating or sleeping habits Irritability and “acting out” behaviors in teens Poor school performance or avoiding school Difficulty with attention and concentration Avoidance of activities enjoyed in the past Unexplained headaches or body pain Use of alcohol, tobacco, or other drugs Ways to support your child Talk with your child or teen about the COVID-19 outbreak. Answer questions and share facts about COVID-19 in a way that your child or teen can understand. Reassure your child or teen that they are safe. Let them know it is ok if they feel upset. Share with them how you deal with your own stress so that they can learn how to cope from you. Limit your family’s exposure to news coverage of the event, including social media. Children may misinterpret what they hear and can be frightened about something they do not understand. Try to keep up with regular routines. If schools are closed, create a schedule for learning activities and relaxing or fun activities. Be a role model. Take breaks, get plenty of sleep, exercise, and eat well. Connect with your friends and family members. For people at higher risk for serious illness People at higher risk for severe illness, such as older adults, and people with underlying health conditions are also at increased risk of stress due to COVID-19. Special considerations include: Older adults and people with disabilities are at increased risk for having mental health concerns, such as depression. Mental health problems can present as physical complaints (such as headaches or stomachaches) or cognitive problems (such as having trouble concentrating). Doctors may be more likely to miss mental health concerns among People with disabilities due to a focus on treating underlying health conditions, compared to people without disabilities. Older adults because depression can be mistaken for a normal part of aging. Common reactions to COVID-19 Concern about protecting oneself from the virus because they are at higher risk of serious illness. Concern that regular medical care or community services may be disrupted due to facility closures or reductions in services and public transport closure. Feeling socially isolated, especially if they live alone or are in a community setting that is not allowing visitors because of the outbreak. Guilt if loved ones help them with activities of daily living. Increased levels of distress if they: Have mental health concerns before the outbreak, such as depression. Live in lower-income households or have language barriers Experience stigma because of age, race or ethnicity, disability, or perceived likelihood of spreading COVID-19. Support your loved ones Check in with your loved ones often. Virtual communication can help you and your loved ones feel less lonely and isolated. Consider connecting with loved ones by: Telephone Email Mailing letters or cards Text messages Video chat Social media Help keep your loved ones safe. Know what medications your loved one is taking. Try to help them have a 4-week supply of prescription and over the counter medications. and see if you can help them have extra on hand. Monitor other medical

So, you are asked to stay at home with your children and it has now become your responsibility to teach and entertain your children while getting your secular and home chore done. Well below are some ideas as well as websites one can get ideas of some fun ways to get this task done. https://health.usnews.com/wellness/for-parents/articles/protect-your-familys-mental-health-during-the-covid-19-pandemic Your family’s schedule should include physical activity. Limit your family’s exposure to news. Use technology for social interaction. https://www.theatlantic.com/family/archive/2020/03/activities-kids-coronavirus-quarantine/608110/ How Parents Can Keep Children Busy (and Learning) in Quarantine For preschool-age Children and younger children Find time throughout the day to read books with your children Take walks outside (to whatever extent possible) and talking about whatever catches children’s attention, as an exercise in language skills Set children up with Play-Doh, art supplies, audiobooks, or even homemade recordings of their parents reading their favourite books For older (and responsible) Children Certain kinds of independent play can substitute for structured school learning. Sending kids who are learning math basics on a mission around the house or the building to count all the windows Parents working from home the challenge of keeping the children independently occupied so that they themselves can work. For daily duties that must happen anyway, such as cooking, enlist (slightly older) children to help. Other fun things Make a cardboard fort Set up treasure hunt Bake or have fun in the kitchen (bake a cake, make sucker bags, make punches, make chow just to name a few) Don’t expense yourself just use what you have You can’t go out visit a museum online For some extra entertainment view the Ministry of Community Development Culture and the arts pod cast Live at Lunch. (https://www.facebook.com/MusicOfTT/videos/live-at-lunch-city-blessings) Have online play dates Create your own home garden For More Fun Ideas Visit Avoid Cabin Fever with These 125 Ideas to Keep Kids Entertained During the Coronavirus Crisis by STEPHANIE OSMANSKI – https://parade.com/1009774/stephanieosmanski/things-to-do-with-kids-during-coronavirus-quarantine/

Anger management: 10 tips to tame your temper. By Mayo Clinic Staff Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using “I” statements — to stay in control. Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a normal and even healthy emotion — but it’s important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships. Ready to get your anger under control? Start by considering these 10 anger management tips. Think before you speak In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same. Once you’re calm, express your anger As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them. Get some exercise Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities. Take a timeout Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry. Identify possible solutions Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything and might only make it worse. Stick with ‘I’ statements To avoid criticizing or placing blame — which might only increase tension — use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.” Don’t hold a grudge Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship. Use humor to release tension Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse. Practice relaxation skills When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation. Know when to seek help Learning to control anger is a challenge for everyone at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you. DOWNLOAD MATERIAL SEE MORE ARTICLES

Learning Styles What’s your style?   Definition: It is the way you or your brain prefers to absorb, process, understand and retain (remember) information. The way you prefer to learn.   VISUAL LEARNERS (65% of Population):  About this style They like written information, notes, diagrams, pictures, and videos like to take notes from the board great at written communication and symbol manipulation Strategies- use charts, maps, notes, make drawings, flashcards, YouTube videos, pictures, posters visualize or picture words / concepts in their heads write down everything for quick visual review     AUDITORY LEARNERS (30% of Population):  About this style- relate most effectively to the spoken word listen to lectures & take notes or handouts afterwards great at public speakers may become lawyers or politicians Strategies- read written information, assignments or notes out loud voice record notes on phone, laptop or tablet and listen to it constantly voice record teaching sessions (if permitted) sit in front of the classroom so you can hear well have a friend or family read the notes to you discuss information with friends or study group listen to YouTube videos put a beat or music to notes   TACTILE LEARNERS (5% of Population):  About this style- learn best through touch, movement & space learn skills by imitation & practice may work slowly because information is normally not presented in their learning style Strategies- typing notes, walking around & studying exercise and study, play with objects while studying or during learning periods role playing different situations doing practical assignments tap a rhythm or beat to notes bounce a ball or skip while studying Not sure what’s your style? See your School Guidance Counsellor/Officer for help.   DOWNLOAD MATERIAL SEE MORE ARTICLES

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  Begin the day with a healthy breakfast. A healthy breakfast fuels the body and provides energy for the day.   Let children help plan and prepare one (1) meal each week. This allows them to feel involved and responsible for their own health.   Eat more vegetables and fresh fruits. Aim for a total of one (1) fruit and two (2) cups of vegetables each day. Fruits and vegetables help to build the immune system.   Drink plenty of fluids. Water should always be the first option.   Serve food in small portions.   Ensure children take time eat and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.   Eat together as a family as often as possible. DOWNLOAD MATERIAL SEE MORE ARTICLES

Stress Management: In this time, where there has been so many unplanned changes occurring within our nation and by extension within the entire world, levels of stress, anxiety and frustration can be on the rise. In Trinidad and Tobago, our schools have been closed and parents with no support system have been advised to remain at home with their children.  We were also advised it is not an extended vacation period and children should be engaged in learning.   Parents/caregivers, however, can become overwhelmed in trying to meet all demands (meal planning and preparations, academic preparation and supervision, child-rearing, financial budgeting, etc.). The question is “How do we (as parents/caregivers) cope with all the stressors around us and still function adequately?” 1.Take time to get organized: Create a SIMPLE Plan – This would create structure. Get your children involved the in planning- this would create ownership allowing for greater cooperation in executing/carry out the plan A written plan would allow for monitoring – children knows what is to happen when. A simple plan would allow you to achieve the goals set out, leaving both you and the children feeling accomplished 2. Plan should include leisure/fun time (walks – remember social distancing, exercise, game/movie evening, story-telling, dancing, listening to music) 3. Be consistent – Plan should be followed as much as possible. Be open to changes and adapt accordingly (N.B. being flexible is not a sign of weakness or failure). 4. Take time to teach your children – this is not just academics but life skills. For example: Morals – saying “please”, “thank you”, “excuse me” and “I am sorry”, waiting your turn, following instructions etc. Values – being kind to and respecting one others, recognizing they have purpose and they are special and loved, understand the family’s faith and belief system, having a positive attitude etc. craft, cooking, washing, backyard gardening etc. Current events – e.g. facts surrounding COVID -19 and their responsibility. 5. Take time to listen to your children – this is a very important factor. Do not be-little their feelings or concerns Correct misconceptions. Treat what they are saying as important BECAUSE it is! 6. Have rest/sleep period scheduled into the plan (both children and adult). It is recommended that everyone rest at the same 7. Encourage teamwork – give the children opportunities to engage in task and feel accomplished. REMEMBER to always praise their efforts. DOWNLOAD MATERIAL READ MORE ARTICLES

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