Cope with Stress and Anxiety in the Present Scenario(for the Primary Stage)

Many countries including India have been facing the challenges created due
to outbreak of Corona Virus, which is now called as COVID-19. Virus infection
is very common in human being. But, whenever, there is a new type of virus,
it takes time for the scientists to understand its growth process in the human
body for developing appropriate vaccine and treatment procedures. Covid-19
is very new for the scientists and very contagious. However, continuous
researches and experiments are going on to bring out vaccine for this virus.
Till we get the vaccine, social distancing is the only viable method to keep this
infection away from individual, family and the whole community.
This is why, we have been asked to stay at our homes. Social movement
is highly restricted.

Since this is a different experience for all of us, many of us are not able
to deal with this situation. Children sitting at home away from their teachers
and friends may also feel anxiety and stress. It is well known that uncertainty
provokes anxiety and fear of the unknown causes stress. In the present
situation amongst children there is not only anxiety and fear due to the virus,
but also due to the sudden stoppage of any kind of social interaction (as well
as the accompanied uncertainty of when everything will be back to normalcy)–
with their friends (classmates, playmates in the neighborhood etc.), teachers,
and even elders (grandparents) at home. Their daily schedule of going to
school and other activities have been stopped raising many questions in their
mind.The effect of all this on mental health of individuals across all age
groups, particularly on children is of serious concern. In such a situation
both children and their care givers (i.e. parents and teachers- primarily) need
to know of ways to cope with the stress and anxiety.

STRATEGIES TO REDUCE STRESS AND ANXIETY FOR CHILDREN
PREPARE A TIME SCHEDULE :

Children may prepare a time schedule with the help of their parents so as to
organize their time through the entire day, where there is ample scope for fun
activities and sleep. It should include screen time (i.e. time with TV, mobile
etc.), study time, indoor games time, experimentations and explorations, story
– telling time, reading time, music and dance time, creative activities, laundry,
cooking with adult guidance and bedtime. Don’t forget to include study time.
Having a daily schedule will keep the children busy and engaged with
activities.

1. Listening to music, dance, exercise and meditate Music and dance are must
during lockdown as you children are not able
to go outside and engage in activities where their bodies get stretched
and energies are spent. Therefore, performing some dance, doing yoga
and some exercise at home etc. will help to keep them physically fit, help
in digestion, and maintain their level of alertness and energy.

2. Sharing feelings and emotions with parents and other family members
We know everybody in the family and are on TV are talking about this
crisis. Children too are concerned about it which is making them
anxious. Children must be encouraged to talk of their feelings with their
parents and other elders/family members. Feel free to share their views
on this issue, discuss with parents and elders and develop your own idea
of keeping oneself safe inside the house. Children can also think and
undertake different strategies to spread awareness and keep family
members alert.

3. Spending fun time with parents and other family members.

• It is important that children spend time with parents and other family

members in playing and having fun, such as playing indoor games

like carom, ludo, chess, watching TV together, play antakshari,

dance, read stories together, solve puzzles and crosswords, prepare

riddles etc.

• Children can also organize ‘show time’ for family by preparing some

activity (may be song, dance, play or magic show) and invite family

members to come together at a given time for the show Then where

they can showcase their performance. Along with elders in the family

children can also hold quiz competitions.

STRATEGIES TO REDUCE STRESS AND ANXIETY FOR TEACHERS :

A certain level of stress is normal. But when exposed to repeated stressful
events without the tools to manage feelings, stress can become emotionally
and physically toxic. These guidelines provide some ideas to teachers to relieve
themselves from stress and anxiety.

1. Keep engaged but not get overload with work. Work together as a team
with family members to avoid piling on too much work on the same day.
Keep moving around inside the house shifting from one type of work to
other taking stretching breaks.

2. Listening music/ singing/ playing instrument, etc. helps to relax and
maintain focus. Teachers can indulge in such activities to keep their calm
and remain composed.

3. Have a routine of sleep, work, time with family and time with self. Teachers
must ensure that not only they themselves but their family members too
are getting adequate sleep; eight hours of sleep helps to maintain both
physical and emotional health. It is important to manage ones time and
usage of mobile phones .

4. Prepare a daily schedule and follow it. Get up early. Workout, it helps to
get out of stress and anxiety, gives energy and also helps to sleep better.
Spend time with family. Laugh. Serve healthy food, family meal should
include fruits and vegetables, mixed grains, protein etc. limit processed
food as it creates sleep disorders. Eat together. Play simple games, watch
television together, Work in your garden, Read for pleasure. Learn
something new; Look at old pictures of family, friends, (stay connected) or
colleagues, look at picture of new places you would like to visit. Meditate
or sit quietly and relax, breathe deeply and take self-care. Teachers are
role model to others, so it is important to work out their own priorities,
plan their academic and professional growth, keeping time every day for
reflection etc.

5. Connect with students and their parents through the available tools- such
as mobile, smart phone, google hangout, telegram, face book, twitter,
zoom, etc. Teachers may search for appropriate e-content suitable to their
course content and share with parents as a support learning material.
They can also make video clips of teaching of some important concepts
and send to parents. They can also design worksheets and assessment
sheets and keep them ready, it will save their time later. Teachers can also
watch video of other teachers and learn from them, share their videos and
seek feedback from colleagues, which will help to further enhance their
teaching skills.

6. Avoid negativity. Look for colleagues that inspire you, talk to them on
phone.

7. Try to connect on-line with parents of your students and speak to them
and also suggest them activities which they can do with their children
during this period when they are at home.

STRATEGIES TO REDUCE STRESS AND ANXIETY FOR PARENTS :

As parents, we wish the best for our children and we want them to grow up to
be healthy, confident and be able them to cope with difficult times. It may not
be so easy yet we need to keep our patience and sanity high at all times.
Parents may find it more challenging now when everyone reels under the
threat of the pandemic of Covid-19. Therefore, it is important to pay attention
to help children keep healthy, motivated and responsible.

1. First of all, parents/guardians need to keep in view that the time is
running very fast. This phase of time will also pass like a storm and we
will get peaceful, healthy and positive environment once again.

2. Parent/guardian may be concerned about children missing school and
their studies, however, they, on the other hand, might be struggling with
the fear of falling sick or even losing their loved ones. Therefore, it is
important to keep a watch on children’ moods/behaviour like excessive
crying, worry, sadness, body ache, poor sleep or eating habits. Children
will require continuous support, love and reassurance about their own
safety and that of their loved ones.

3. Parents need to make children feel safe and wanted by giving them the
feeling that they can share anything and everything with them – their
happiness as well as their concerns/worries.

4. It is particularly important for parents to stay calm especially when the
children are anxious. Pay attention to their feelings and give them space
to share their fears, if any. Ensure that there is adequate time for sitting
together and talking freely at different times, for ex while sleeping, dining,
playing or working together.

5. Parents also need to encourage and guide their children to plan their
daily schedule for studies, play, sleep, health, hygiene, etc. and facilitate
them in following it.

6. It is important in the present times to use only positive reinforcements
without any criticism or punishment i.e. recognize and praise even small
accomplishments and efforts made by children. This not only develops
confidence and self-esteem but will lead to the formation of good habits
and better performance in different tasks.

7. Along with maintain the daily schedule parents also need to maintain
some amount of flexibility. For ex. giving extra time if children wish to
play or sleep more or they want to read the storybooks only on some days.
Many things can be planned-writing, reading, story-telling, art and craft,
indoor sports, games, puzzles etc.. Their subject wise studies and
activities may also be included in a manner so that children will have
good time without compromising with their learning.

8. Parents are a role model for children. Therefore, prior to expecting them
to be disciplined, empathetic, healthy and hygienic it is important for
parents to practice such things. Parents must manage their stress by
getting good sleep, exercise, and eating well, connecting with friends and
family members and helping their children nurture this bond too.