Tips to Support Families Through the Coronavirus Pandemic
The Michigan Department of Education has created a video to provide families with tips and strategies to support their children through this challenging time. We are in this TOGETHER!
Supportive Children’s Videos
Parents: Take a Moment for Yourself!
Feeling Overwhelmed?
How we react to this crisis extends beyond ourselves. In this time of fear and uncertainty, we can be a catalyst for love and healing. Here are some suggestions on how to get through this time.
- Take time to feel: In order to find a place of comfort, it’s important to start by identifying and acknowledging the uncomfortable emotions we are all facing. I’ve talked to many different people with varying life circumstances but almost all have feelings of fear, pain, loss, sadness, loneliness and anger. While difficult to feel, these emotions are real and important for us to acknowledge. We often try and brush past these emotions and distract ourselves from the discomfort they bring. However, if we are able to momentarily feel them, breathe through them, notice how they feel in our bodies, and sit in the discomfort, then we can create more emotional space for healing and peace.
- Find gratitude: It is difficult to have negative thoughts when we are feeling gratitude for the things in our lives. Thoughts of gratitude help our bodies and minds focus on the positive aspects and make it more difficult for the uncomfortable emotions to come through. Many are going through cycling of various “negative” emotions. Thoughts of gratitude help break up that cycle and allow for the “feel good” emotions to come through. So find something, however small, to feel grateful for. Extra time with family, a slower pace, less pressure, the sun, a chance to cook a meal, a glimpse at neighbors you didn’t know, etc.
- Go with the shift: We often resist things that take us out of equilibrium. It is a natural defense to help keep balance and order. But this is a shift that can be felt in many areas and trying to restore life back to “normal” will most likely result in distress. This is a chance to view your life from a different angle. To break up routine and shift into a behavior, thought pattern, feeling that previously seemed impossible. Look at your life and see it through a new lens of what is possible. Take this time to develop a new habit or hobby. Research shows it takes approximately 30-plus days to develop a new habit. By the time life resumes back to a “normal” flow, you will have developed a new strength.
- Try not to spend too much time with fear: There is so much to evoke fear right now, mainly information overload with data, opinions, statistics, etc., coming at us almost hourly. Take note of how much you are exposing yourself to and explore whether it is truly helpful. It is normal to want to feel connected and know what is going on but the information can put us into a constant state of fight or flight, which releases stress hormones into our system. It may be helpful to limit your exposure to information during certain times in the day. This will help reduce the number of times your system is put into a state of stress and your brain feels overloaded. If you are using social media as a source of connection with others, try connecting with a friend via phone or video chat rather than scrolling through Facebook and intermittently being exposed to more information and opinions.
- Connect with others: Everyone is going through this and can relate on some level. Connect and voice your fears, frustrations, funny moments etc. Relating to others and feeling validated in our feelings can help with the loneliness and isolation. Plan virtual happy hours, coffee dates or book clubs with your friends. You are not alone in this!
- Activate your parasympathetic nervous system: Take time each day to do something that calms you down. The stress and anxiety during this time means our sympathetic nervous system (also known as ‘fight of flight’) is in overdrive. As such, it is incredibly important to activate our parasympathetic nervous system (also known as ‘rest and digest’) and give your body a chance to calm itself. Read, meditate, walk, call a friend, take a bath, take a breath of fresh air etc. Remind your body and mind what calm feels like.
- It’s okay to just be: This situation is the ultimate opportunity to practice mindfulness. Thinking too far into the future or the past can create an environment of fear and anxiety. It’s okay to stay in the present moment and “just be” during this period. Doing what feels good can be a wonderful way to practice mindfulness and self-acceptance whether it’s sleeping in, binge-watching Netflix, or reading a magazine instead of cleaning the house. Honor what you are feeling and know that it’s OK to pause and take a breath.
Trinka and Sam Fighting the Big Virus!
This book helps young children and families talk about their experiences and feelings related to COVID-19 and the need to shelter in place. In the story, the coronavirus has spread to Littletown causing changes in everyone’s lives. The story opens doors to conversations about COVID-19, ways that families and communities are working together to keep safe from the virus, family and community strengths, common challenges and reactions in children and adults, ways that families support children and each other, and our intense gratitude for frontline workers. A caregiver guide is available in the back of the book that provides ways parents can use the story with their children. A companion story, Fighting the Big Virus: Trinka’s and Sam’s Questions, for how to answer children’s questions about the virus is also available.
GRPS is committed to the health and well-being of our students, staff, families, and community, and want to provide you with information on the recent outbreak of coronavirus (COVID-19). We are doing everything possible to prevent the spread of Coronavirus and other communicable diseases. Please understand that this is a rapidly evolving situation and we will continue to communicate with you as information changes.
As always, encourage your student(s) to practice hand hygiene. Best practices for helping prevent the spread of disease and illness include:
- Stay home when you are sick. If possible, stay home from work, school, and errands when you are sick. You will help prevent others from catching your illness. Avoid close contact with people who are sick.
- Avoid touching your eyes, nose, or mouth.
- Cover coughs and sneezes. Use a tissue to cover coughs and sneezes, then dispose of the tissue. When a tissue is not available, cough or sneeze into your elbow.
- Clean and disinfect surfaces or objects. Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Find additional CDC resources on how to clean and disinfect schools here: cdc.gov/flu/school/cleaning.htm
- Wash hands for 20 seconds. Washing hands often under clean, running water can help prevent the spread of germs. For more guidance see the CDC: When and How to Wash Your Hands. If you cannot wash your hands, use alcohol-based hand sanitizer with at least 60-95% alcohol.
GRPS will continue to follow the guidelines of the CDC, MDHHS, and KCHD surrounding communicable diseases.
GRPS collaborated with Spectrum Health and other community partners to create this fantastic COVID-19 resource list for local students, families, and school staff. Check it out!
Here is a guide for parents and caregivers regarding how best to cope with COVID-19.
Additional resources can be found at grps.org/coronavirus.
Kent County offers a number of different resources to support the Grand Rapids Community
- Behavioral Health
- Community Needs
- Medical and Dental Health
- Health Insurance
- Interpretive Services
- Medical Assistance
- Older Adult Support
- Community Support Groups
- Woman and Child Support
