As we all know by now, stress and anxiety are on the rise. Elevated individual and collective stress levels are spreading all over our world, as quickly as the coronavirus itself. And as everyone with kids knows, parenting is hard on a normal day. Parenting during a pandemic is another story.

At the same time, as fear abounds and the world is forced to slow down, mindfulness is having a moment in our notoriously fast-paced society. Mindfulness habits can look different for everyone, but the general idea is vital in an uncertain time when things feel out of control. More and more people are recognizing the need to develop mental tools to harness attention and focus on the present moment. As someone who is prone to worry and is not particularly zen, I count myself among them.

While it’s normal to feel more stressed than usual during a pandemic, prolonged, elevated stress can be harmful to our physical and mental health. So how can you help your family stay mindful in the midst of a pandemic? Here are some ideas that anyone from beginner to expert can put into practice during COVID-19.

 

Practice it Yourself First

Maybe you’re really stressed right now. Maybe you are adjusting to working from home while homeschooling your kids, or perhaps you co-parent and your normal parenting plan is out of whack. Whatever is going on, I’m sure the stress is warranted.

Remember, we can’t give what we don’t have. You don’t have to be perfect (I’ve by no means got mindfulness mastered, and I’m writing this), but it’s important to start or maintain the process on yourself before trying to get the rest of your family on board.

Try to work on building a practice that works for you and your current situation, while also being aware of what you can do to separate your own stress from your kids while in close quarters. For example, you and your spouse can have a conversation that you don’t want overheard while taking a walk around the neighborhood.

Make it Fun

For kids especially, practicing mindfulness should be a path to feeling happier and calmer. So make it fun! For example, you can play a listening game while taking a walk around the neighborhood, to help your kids observe what they hear and get in the habit of being present in their surroundings. Or you can guide them through a quick bodily awareness exercise to help them feel calm right before bed.

Since we all need to follow CDC guidelines to help stop the spread of the novel coronavirus, this handwashing poster shows us how to make those seconds the perfect opportunity for a brief meditation. This is great for building a habit and making mindfulness part of your everyday routine, in a way that’s simple enough for even young children.

It’s generally best to keep mindfulness activities small, simple, and fun, especially with really little kids. Maybe don’t even call it mindfulness! It can just be another game.

Seek Out Resources and Community

As we strive for physical distancing, it’s important to find creative ways to build connection and community with others. Now is an excellent time to reach out to an old friend or learn a new skill. Thankfully, the mindfulness community has a strong online presence, with lots of podcasts, videos, articles, and other resources available for free. Right here at Elephant Journal is a great place to start!

Keep it in Perspective

These are extraordinary times for all of us. No one is expecting you to be at your highest-ever job productivity level while also suddenly being an expert homeschool teacher. So have grace for yourself, your family, and others in your (virtual) community. Remember not to expect perfection of yourself or others. We are all beginners at this strange new way of life.

Instead, you can practice gratitude by challenging everyone in your family to think of one thing they’re thankful for each day, ideally something different everyday. And take a collective deep breath with me as we remind ourselves that while no one knows how long this will last, we do know that it won’t be forever.