STAY CALM
The COVID-19 pandemic has transformed everyday family life and placed extraordinary demands on parents and caregivers. In addition to managing their own concerns and responsibilities, many parents have suddenly found themselves taking on several roles at once—helping children with schoolwork, keeping them occupied at home, answering difficult questions, maintaining familiar routines, and providing reassurance during a period filled with uncertainty and constant change.
Children often look to the adults around them for cues about how to understand and respond to stressful situations. Providing that sense of stability can be difficult, however, when parents themselves are dealing with disrupted schedules, work and financial pressures, isolation from friends and relatives, and the emotional strain of an unfamiliar situation. Feeling overwhelmed from time to time is understandable when so many responsibilities are competing for attention.
Caring for yourself is therefore an important part of caring for your family. Even a brief opportunity to slow down, step away from daily demands, and focus on your own emotional well-being can make it easier to approach the next challenge with greater patience and clarity. Self-care does not have to require a large amount of time or elaborate planning. A few quiet minutes, a short relaxation exercise, mindful breathing, movement, or simply giving yourself permission to take a break can provide a valuable pause in a demanding day.
Try to create small, realistic moments for yourself rather than waiting for the perfect opportunity to relax. Some days may allow for more time than others, and that is perfectly reasonable. What matters is recognizing that your own emotional needs deserve attention alongside the needs of your children.
The resources below are intended to offer practical support when you need a quick way to pause, reset, or regain a sense of calm. Some can be completed in only a few minutes, making them easier to incorporate into a busy family routine. Explore the options and use the approaches that feel most helpful and manageable for you.
Making space for your own emotional well-being is not separate from supporting your children. By taking care of yourself and finding constructive ways to manage periods of stress, you can help create a calmer and more reassuring environment for the entire family.
Article: Tips for Managing Stress During the COVID-19 Pandemic
by the Centre for Disease Control (USA)
Videos: Guided Relaxation and Stress-Release Exercises
Guided 4-second “box breathing” exercise
5 minute guided relaxation exercise
10 minute guided meditation by Dr. Tara Brach (cultivating self-compassion)
Workbook: Tolerance for Uncertainty: A Workbook for COVID-19 by
Dr. Sachiko Nagasawa