Childhood worry seems to be rising as rapidly as COVID-19 cases. More and more children are acting fearful, having trouble sleeping, doing poorly in school, and showing physical symptoms. Does this sound like your child? What if you have you tried everything, but your child is still anxious? What if you already made the Worry Box as described in this article on Tinybeans.com and your child’s Worry Box is overflowing with worries? If so, I have the perfect strategy for you to try called, “Worry Time.”

Like the Worry Box, this technique is so simple and so effective that it should be in every parent’s toolbox. Both the Worry Box and Worry Time strategies are forms of containment or ways to contain worries in both physical space and time. Like the strategies in the book “Shrinking the Worry Monster,” they come from Cognitive Behavioral Therapy (CBT), a highly regarded form of anxiety intervention. A fuller description of CBT and containment is in the above-mentioned Worry Box article.

Thinking versus Worrying

First, let’s look at the difference between thinking versus worrying. Thinking is a good thing. It can involve reflecting, reasoning, and problem-solving. It can lead to purposeful action which allows the mind to move on.

In contrast, worrying is problem solving gone amiss. What starts out as a concern, can turn into an unhealthy obsession of unresolvable problems. Most chronic worriers believe they cannot control their anxious thoughts. It is as if worriers are caught in a downward spiral where an anxious thought arises, the problem seems unsolvable, and then physical symptoms of anxiety take over. This pattern repeats over and over. It is so emotionally painful that people try anything to avoid the worry thoughts, but that usually doesn’t work. Just look at a picture of a purple cat and then tell yourself that you will not think about that cat for one minute. Chances are you will think about that cat the entire minute.

The good news is that anyone can learn to control how and when to worry. It takes using good, research-based strategies and practice. My favorite tools come from CBT and include talking back to the worry, containing the worry in a “Worry Box,” and using “Worry Time.” The last two strategies contain worries so they aren’t just running amok in the brain 24/7.

Steps for Scheduling Worry Time

The goal for Worry Time is not to stop worries, but to reduce the time spent on the anxious thoughts. The steps are a template for training your child to contain his worries within 15-20 minutes a day. Of course, it will take regular practice, but it is a very achievable goal.

Step 1: Schedule Worry Time

Set up a daily Worry Time where you will listen to your child talk about his worries for 15-20 minutes. Worry Time should be the same uninterrupted time everyday, but not 1-2 hours before bedtime. Late afternoon is often a good time.

Step 2: Explain Worry Time to Your Child

Tell your child that you and he are going to start having a special time together called Worry Time. It will happen from 4:00 to 4:20 (let’s say) and he gets to tell you everything about his worries. You will listen closely, but this is his time to talk. You may not say that any of his worries are silly, but instead you will mostly accept what he has to say. When Worry Time is over (maybe you set a timer), tell your child that you really appreciate all the concerns he has told you and you look forward to Worry Time tomorrow.

Step 3: Teach the One Rule

Teach him that there is only one rule with Worry Time. You will not listen to his worries when it is not Worry Time. You know this will be hard, but you will give him other things to do with his worries. His worries will become smaller because of Worry Time.

Step 4: What to Do When It Isn’t Worry Time

Discuss other ways to contain his worries. He can write them down and put them in the Worry Box, he can write or draw his worries in a notebook, or he can imagine putting them in a safe and locking them up. At the next Worry Time, he should pull out his Worry Box or his notebook and share everything that is in there.

Tell your child that he can also do something else when he is worried (distract). How about going outside, running the stairs, reading a book, or calling grandparents? You and your child can have fun writing down all the things he can do while he is waiting for the next Worry Time. He can also read the children’s book, Shrinking the Worry Monster, to learn ways to talk back to the worry on his own.

Most parents find this strategy seems hard at first, but their child’s worries often dissipate after time. After a few weeks, some kids actually have very few worries to report, but they want to continue their special time with their parents. If your child is very anxious, you might try scheduling Worry Time twice a day at the beginning. Of course, if your child is extremely anxious, please do talk to your health professional about getting outside help. You do not want your child’s anxiety to turn into a serious adult anxiety disorder.

Worry Time is a clever strategy that contains your child’s worries in time. When it is combined with a method to contain the worries in physical space like a Worry Box or a notebook, it is a very powerful anti-anxiety tool. And it is so easy that every parent may want to give it a try. This is such an anxious time for all of us, having anxiety-reducing tools in our parenting skill set seems imperative.

This post originally appeared on www.drsallyb.com

I am a child psychologist who specializes in children's anxiety. I just published a top seller children's book titled Shrinking the Worry Monster, A Kid's Guide for Saying Goodbye to Worries. I love sharing ideas about decreasing worry in children, especially now. I also love to hike and bike in beautiful Pacific NW. 

Like so many other events this year, this holiday season will be filled with tough choices and changes for families.

The good news is that the holidays are also a time when gratitude is at the forefront and it has been proven that focusing on positive emotions and spending quality family time together can help kids and adults be resilient through tough times. Simply put, if we focus on the good things we have in our life, we will discover so much to be grateful for this year.

As adults, we can recognize that there is always something to be grateful for, but children often forget all the things they already have that make them happy. Luckily, Thanksgiving offers a perfect opportunity to reflect as a family, and this period of staying at home provides plenty of time to help develop your child’s attitude of gratitude.

I asked Sandra Graham, our Director of Training at Kiddie Academy, for her best gratitude tips. Here are some ways she suggested to get your children started on practicing gratitude:

1. Start a gratitude notebook. Have your child write a note or draw a picture of something they’re thankful for each day. Ask your child to be specific and the more they pay attention to details, the more they’ll start to notice the positive things in their life.

2. Make a gratitude chain. This fun activity gets the whole family involved. Set up an area with precut construction paper strips, markers, and tape in your home. Ask family members to pause every time they walk by to jot down something they’re grateful for and then fasten it as a link on the chain.

3. Write or draw Thanksgiving cards. If your child is sad about not getting to see a family member or friend this holiday season, channeling it into writing or art can be soothing for them and a sweet surprise for the recipient.

4. Practice mindfulness. Live in the moment and be present in your surroundings. Stop, breathe and be grateful for everything in your world.

5. Make “thanks” calls. Sit down with your child and make a list of people who’ve done something nice for them lately. Then set aside time on Thanksgiving for your child to call and say thank you.

6. Send virtual care packages. Social distancing and self-quarantining means you can’t get together to hug but your child can send the next best thing: a bunch of photos and a funny video that will make someone smile.

7. Decorate the front yard with thank-you signs. From essential workers and healthcare heroes to teachers and neighbors, a lot of people deserve a special thank you. Get your child involved in drawing or painting signs to decorate your yard this Thanksgiving season.

8. Take gratitude walks. While you walk, look for the simple pleasures in the day, such as the clouds in the sky or the birds singing and express appreciation for them. Use this time to ask your kids what they are grateful for.

9. Try a twist on kindness rocks. Have your child paint rocks with images and messages that inspire gratitude. On Thanksgiving Day, take a walk to work off that turkey and set the rocks in special places to surprise others on their walk.

10. Find a way to give back. Talk to your child about the causes that matter to them, and the people or things in the community that they’d like to help. Reach out to organizations to see how you can give back, whether that’s donating or volunteering in a way that’s safe during COVID-19.

Yes, this pandemic holiday season may have its challenges but with some resilience and a grateful attitude, your family can still put the “thanks” in Thanksgiving. You maybe even create a new gratitude habit that will help your child grow up seeing the sunny side of life.

This post originally appeared on Kiddie Academy Family Essentials. Featured image: Kiddie Academy

Richard Peterson has over 20 years of experience in early childhood education where he has been involved with the direct and indirect instruction of students. As the Chief Academic Officer, Peterson provides daily support to the Kiddie Academy education department in the areas of curriculum, assessment, training and more.

Here in California, we are back in a semi-lock down. It’s not quite as intense as it was back in the spring, but our parks are closing and the overall message is STAY HOME! Now, don’t get me wrong…I’m 100% on board with this plan. Our ICU’s beds are filling fast and I want as many people to stay safe and healthy and I will do everything I can to ensure not just my family, but our entire country stays safe. This is truly a “We’re All in This Together” moment—thank you “High School Musical.”

But, that doesn’t change the fact that I am sad—sad about plans that won’t come to fruition, sad for plans I hadn’t yet had time to make, sad that I really can’t change anything about our current Groundhog Day situation.

I had a really great idea to do a bunch of outdoor socially distanced experiences for Chanukah this year. No gifts, just quality family time at the Oakland Zoo Glowfari and other really awesome outdoor exhibits! Well, that’s canceled. We also were hoping to go camping over the holiday break. (Yes, we live in California where you can camp in December). We love camping and we love going on outdoor adventures and under the current restrictions, that is not allowed (except in our back yard).

Back in the spring, I felt like every day I would wake up with a new thought about something that I won’t be able to do or that I can’t make happen for my family and it caused this constant low-level melancholy. So, this time around, I am trying something new. I am going to actively say goodbye to future planning and expectations. Yes, folks, I am going to journal!!!! Let me be clear, I am not a journal-er. It is not in my DNA to open a beautifully bound notebook and write out all of my thoughts. All the power in the world to those of you who do that daily. My hat goes off to you…but, it hasn’t been, until now, for me.

So, I think I am going to take a page from my kids. I will be drawing, doodling, painting my plans, and drawing my expectations in stick figures and cartoons with the sophisticated medium of crayons and magic markers. But, every day, instead of waking up to low-level melancholy, I am going to make a little piece of art that represents something I would like to be able to do, but can’t. I will use the time while I am creating to say goodbye and let go of looking ahead. By letting go of expectations, I’m hoping to remind myself of the beauty of right now and living in the moment. Anyone want to join me on the “goodbye and let go” journal project? Find me on insta @creativparenting for more information. This is a grand experiment. I would love to know if it works…for you and for me!

Nina Meehan is CEO and Founder Bay Area Children's Theatre and the host of the Creative Parenting Podcast. An internationally recognized expert in youth development through the arts, Nina nurtures innovation by fostering creative thinking. She is mom to Toby (13), Robby (10) and Meadow (5).  

   

Adulting isn’t easy, especially the school morning grind. Between packing lunches, hunting down homework and making sure shoes match every single day, it’s no wonder we’re barely keeping it together. When it’s time for a breather, Stonyfield has launched the Breakbox Collection, lunchboxes for parents that encourage a little self-care!

Three themed lunchboxes are available to buy online now, with some hilarious goodies:

  • Adult Time Out: Even adults need a time out once-in-a-while, but they’re more fun as an adult… Includes everything parents need to take a load off after (another) long day: an organic mixer, Unreal Candy, Simple Mills and Forager Chips
  • You Got This: Meant to reassure parents that they’re doing an amazing job and give permission to pat themselves on the back; includes a trophy, gold star stickers, a magnet family organizer for the fridge, a “You Got This” mug – and coffee + a hydration bottle to keep them going along the way
  • Hide in My Closet: For those days when you just want to hide out from everyone in your house and squeeze in some much-needed self-care; includes a candle, Bliss Bright Idea under-eye patches, a jade roller, an eye mask and a Swear notebook to let out all your frustrations

They’re cute, but also charitable! Stonyfield is donating 100% of the purchase price ($50 each) to No Kid Hungry. And inside each Breakbox, you’ll find a packed note with a note of wisdom from parents across the country.

If you need a little extra help to make it to school day downtime, we’ve got you. Whether it’s breakfast inspo or delegating some of the morning tasks, cutting down the craziness is totally doable!

—Sarah Shebek

Featured image courtesy of Stonyfield Organic

 

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Somehow, we’re coming to the end of summer already, and we’ll be back to school before we know it. While the new school year is still going to look a bit different than before, back-to-school supplies are still a must. The coolest supplies always help to get kids ready to leave the summer daze behind, so we’ve searched for some of the best school supplies that you can snag on Amazon right now. Keep reading to see them all.

Save this entire list on Pinterest.

Pastel Tie-Dye The Happy Planner 12-Month Student Planner

Perfect for middle and high schoolers, The Happy Planner's classic options leave plenty of room for navigating homework, while leaving tons of room for creativity. We love the plethora of cover options and tons of sticker books to make planning fun.

Get it on Happy Planner

Mood Tracker Planner

Amazon

This school year will feel different for many reasons. The Mood Tracker Planner gives kids the space to plan their days and process their feelings in a safe space.

Get it on Calendars.com $14.99.

Crayola Take Note Erasable Highlighters

Amazon

Talk about life-changing, these erasable highlights are going to be the top school supply this year, we know it! 

Available on Crayola, $5.99. 

Fidget Backpack Charm

Amazon

These poppers are all the rage and your little one will love having one on their backpack to fiddle with while they wait for you to pick them up from school. 

Available on Shopabunda.com, $14.98 for five. 

Smencils Scented Pencils

Amazon

Remember growing up with scratch and sniff stickers? Then you'll appreciate these sweet-smelling pencils. The scents, which include Bubble Gum, Blue Slushie, Pineapple Swirl and Jelly Donut are guaranteed to last two years. These #2 pencils pull double duty. They smell great and they're great for the environment because they're made from 100% recycled newspapers.

Available on Scentcoinc.com, $14.99.

Rocketbook

Amazon

This smart notebook is just that. It only has 32 pages, but that's all you'll need. Kids can draw and write over and over again on the reusable pages that come in plain, lined and dotted. With the Rocketbook app, your kids' artwork can automatically be saved to the cloud, so you can save some trees and room on your fridge. 

Available at Getrocketbook.com, $24.73.

FriXion Erasable Gel Pens

Amazon

Everything is better in color! Including these gel ink pens. Kids can let their artistic flair flow with no stress. Even if they happen to color outside the lines, no worries, these pens are totally erasable!

Available at amazon.com, $9.83.

Bear Pencil Sharpeners

Amazon

These cute bear-themed sharpeners will help you stay on point and keep your pencils and crayons looking brand new all year long.

Available at amazon.com, $6.99.

Animal Erasers

Amazon

These awesome erasers will cleanly take away your mistakes. They even go a step further with a roller to clean up your eraser rollings so your masterpiece stays that way. 

Available at amazon.com, $6.89.

Pusheen Backpack Charm

Amazon

A great way to stand out in sea of backpacks? Charms for your backpack are the perfect way to accessorize for school. This adorable Pusheenicorn will make a dose of magic to the school year.

Available at amazon.com, $8.73. 

Strawberry Scented Notebook

Amazon

Taking notes will put you in a good mood with this bright notebook. It doesn't hurt that it oozes a delicious strawberry fragrance. 

Available at amazon.com, $8.79.

Zipit Wildlings Pencil Case

Amazon

These pencil cases are the cutest monsters you want to carry with you. They can stash up to 30 pencils and keep them zipped up till you need them. It's a practical case with a unique one zipper design with five colors to choose from. 

Available at Walmart.com, $7.99.

Fire HD 10 Kids Edition Tablet

Amazon

Kids can keep their minds sharp with educational games, apps, TV shows and movies on the Fire HD 10 Kids Edition tablet. 

Available at amazon.com, $199.99.

Sensory Fidget Robot Pencil Toppers

Amazon

When the busy school schedule kicks in, things can get a little stressful. These rubbery pencil toppers will help ease some of that stress. They help with nail and pencil biting by offering something safe to chew. The toppers are made with 100% safe silicon and are washable. One less thing to stress over already.

Available at Munchables, $13.30.

Glow-In-The-Dark Glue

Amazon

Your kids' love of slime isn't going anywhere any time soon. May as well make it cool with Elmer's Glow-In-The-Dark glue. 

Available at Walmart, $13.95.

First Day of School Chalkboard Sign

Amazon

No first day back to school is complete without the perfect photo-op. These made-to-order posters will do the trick for a Pinterest-perfect post. 

Available at Paperblast.com $20.

Panda Stapler

Amazon

There couldn't be a cuter way for keeping kids' papers together. This mini panda stapler will help keep school work organized - adorably.

Available on amazon.com, $4.99.

—Camesha Gosha

Featured photo: Amazon

 

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I learned early on as a mom that kids LOVE their toys with a passion equal to how new moms love naps, coffee, and more than four hours of sleep at night. If you take it away from us, we will undoubtedly collapse into a pile of tears and sobbing. Which may explain why our kids do it!

And boy, could my kids throw a fit if they saw me throw anything away. Funny thing was that it actually didn’t matter if it was a really special toy or just some twirly thing they found out on the street at a parade. It could be stepped on, mashed up, dirty and not even work, but in the mind of a toddler or even a young child, it was the most precious thing in the world.

So I had this brilliant idea. I’ll just throw things away when they are not looking. 

Turned out, this was not such a good idea for two reasons. 

One, my kids seemed to have a certain specific memory for each and every toy they ever brought into our home. They gave each toy a name, home, and love like a child. If one of the toys went missing, they knew. 

Two, more than once, they saw the toy in the garbage and inevitably caught on to what I was doing. Still today, they hand me their belongings hesitantly, afraid I may turn around and toss it into the garbage!

I started to feel really guilty about throwing their things away, but how could we keep every piece of notebook paper scrap, beat up toy or ring they found in the dirt at the playground? 

I had to do something, becuase if I let it go, my house would become the next city dump, and I didn’t want that. So I came up with a new and improved system that hasn’t failed me yet.

This new and improved tactic for clearing out toy clutter without igniting tantrums uses the idea of “out of site, out of mind.”  Keep in mind, this is not a super quick fix, but it works to stop the excess toy messes from accumulating.

Step 1:

I always let them play with the things they “love” for the first few days…and most of the time it doesn’t even last that long.  A good hour or two and they are usually done. The wonder does wear off, it always does.

After those few days (or hours), it inevitably gets left somewhere…on the floor or the couch…and is no longer being played with. That is when I swoop in.  Whatever the toy is, I first place it on the countertop in the kitchen where they can see it every day. And I just let it stay there in their line of site for a few days. If it still has some good playtime and they are interested in it, they can grab it and play with it. If they don’t notice it at all, I move on to step 2.

Step 2:

If they don’t play with it for a few days, I move it to a not so visible location on the countertop in the kitchen. Like the very back of the counter or right behind something. It is still out. I can find it quickly if they ask for it. But odds are, they have already forgotten about it. So I move on to step 3. 

Step 3:

After another few days, if nobody has asked about the toy I want to get rid of, I place it in a designated cabinet. There is not much in this cabinet and I rarely use it, but I do get into it on occasion. The kids NEVER get into this cabinet, but again, if they ask for the toy, I know where to find it. 

This makes the toy completely “out of site, out of mind” for my kids. I can still access it, but more than likely, they are not going to ask for it by that time. I mean we are about a week into this toy now! Interest is definitely wearing off or possibly non-existent!

Step 4:

The next time I get into that cabinet, if the toy is still there, it gets pitched.

Make sure to remember to cover up the toy with the other garbage in the can. Then you don’t run the risk of them seeing it and looking at you with those accusatory eyes.

Believe it or not, I have been using this system for about 10 years. And guess what? It works for all kinds of things your kids bring home!

My daughter loves rocks. She would find them and bring them home when we would go for walks. Then one day she came home from kindergarten with her pants and coat pockets filled with gravel from the playground. 

She wouldn’t let me throw any of them away because they were so precious to her, so I kept a few, placed the rest in a resealable bag, and followed my steps from above.

It worked like magic and I have never turned back from this system.

I have never been a believer in making life’s journey harder than it has to be. For my kids or myself. If we can all find ways that work to keep everyone happy, we will be happier families.

 

 

 

A Stay at Home Mom turned Home Management Blogger. She currently helps moms declutter, get organized, and manage their homes better to free up time for family, friends and themselves.  She loves drinking wine, Harry Potter, and being outside.  She has a B.S. in Biology and does some freelance writing.

The LEGO Group and Chronicle Books are adding to their lineup this year. The book company plans to release 13 new products, including a new book that shows the inside of the famed LEGO House.

The 2021 releases will include a LEGO wall calendar, activity book for adults, a guided notebook for Master Builders-in-training, and four new books! Keep scrolling to get a sneak peak at some the goodies coming out this year.

LEGO 2022 Wall Calendar

Enjoy 12 months of fun LEGO art in this special wall calendar that's perfect for your home or office.

Available July 27 on Amazon, $14.99

 

LEGO® Rainbow Brick Puzzle

Fit for the true fan, this 1,000 piece puzzle is packed with gradient colors and of course, tons of bricks.

Available for pre-order at Chronicle Books, $17.95

LEGO® Brick Playing Cards

Perfect as a gift, these brightly colored playing cards come in a keepsake box and are made with high quality materials that last.

Available for pre-order at Chronicle Books, $16.95

The Secrets of LEGO® House

Head to the a LEGO fan's dream come true, the LEGO House! Jesus Diaz gives an insider’s tour of the “home of the brick" and a peek at the amazing design and experiences within the destination near the LEGO headquarters in Denmark.

Available on Jun. 1 on Amazon, $40

LEGO® Instructions Included

This sweet book is a minifigure’s guide to life. It's packed with funny advice that help any minifig to get through a day's work.

Check back on lego.chroniclebooks.com for availability, $16.95

Chronicle Books Senior Editor Brittany McInerney shares “We are thrilled to announce this year’s line-up and our continued collaboration with The LEGO Group.During this challenging time, when so many of our lives look different, more people of all ages are turning to building with LEGO bricks. We want to offer them new ways of finding joy and creativity with the LEGO brand…”
You can head to lego.chroniclebooks.com to purchase or get preorder information for all the upcoming 2021 products.

––Karly Wood

All photos: Courtesy of Chronicle Books

 

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Just six short months ago it was unfathomable that we would be working from home while trying to juggle distance learning and taking care of babies. The reality of COVID-19 sticking around a lot longer than we thought is starting to set in for most people. I remember my naive, mid-March self thinking; by May 1st kids will be back in school and all will be right again in the world.

Prior to the global pandemic, I was a full-time mom and the sole full-time employee at Dreamland Baby. I was juggling four kids’ schedules but we had a really good routine and the kids were in school for 6 hours a day. My baby was still young enough that he was taking a super long day nap or would hang out next to me while I was working.

Fast forward six months and now I have a kindergartener, first grader and second grader who are all doing distance learning from home and a two and a half year old who literally does not stop talking. I’ve had to adjust, hire help and add a weekly “mom’s night off” to get me through. I want to share my top four sanity tips for working from home with kids.

Tip 1: Ask for help, hire help, just get help.
You guys, I was drowning. It was mid July where I hit my working-from-home mom rock bottom. While on the 10,000th Zoom call of that day, my 7 year old daughter walked in and was trying to ask me something. I was doing the hand wave to have her get out but she wasn’t listening. She kept talking and I kept waving. Realizing this wasn’t working I decided to shut off my Zoom camera and scream, at the top of my lungs, “GET OUT!” This wasn’t just any scream it was animalistic, like my throat actually hurt after. I immediately sat down, put a half smile on my face and put myself back on video. I saw a stunned group of faces and someone asked; everything OK over there? I hadn’t muted myself. I called a nanny agency and we hired someone the next week. Recognizing when you need help is critical.

Tip 2: Keep a morning routine.
This is something I swear by religiously. Prior to taking time to making this practice a core part of my day I would stay up late, then sleep in and be woken up by my children every morning. This sounds terrible but I use to dread hearing their voices in the morning while I was trying to get just 10 more minutes of sleep. My problem was always going to bed too late. I got on track by taking melatonin every night for two weeks until my body was use to going to bed at 10 p.m. I need a full 8 hours of sleep (my husband jokes my ideal sleep pattern is 10 hours) so knowing I couldn’t comprise on the number of hours I had to find a way to go to sleep earlier. Now I wake up, take 10 minutes to pray, write in my notebook the top three things that need to be accomplished that day and what I am grateful for, take a green shot, drink a glass of water then get a 30 minute work out in. My kids wake up right about this time and I am able to greet them, feeling happy and accomplished. We eat breakfast together then I shower and start my work day at 9 a.m. Having a morning routine sets the tone for my day, prioritize my goals, and dramatically increase work productivity.

Tip 3: Set work limits.
Being an entrepreneur (I am the Founder of Dreamland Baby) can lead to working endless hours. There was a time I use to work all day Saturday and Sunday but the burn out was real and finally had to cut back to just Monday-Friday. I am still guilty of working crazy hours during the week but trying to be better about setting and end time to my day and actually sticking with it.

I see this with my husband and my friends who traditionally worked in an office. You get in at 9 a.m. and you leave at 5 p.m. and you leave your work behind. Well now your work is inside your home. My husband’s work station is set up inside our bedroom. There are so many nights we are winding down and relaxing but instead of spending time with me he drifts back to his “office” to finish up one more email. It is tempting to keep going but ultimately you are doing more harm than good if you don’t take a break.

Tip 4: Don’t forget to be social.
Having a solid social life might feel like a thing of the past but if you put it as a priority and effort you can make it happen. I am naturally extroverted and love getting together with my girlfriends. When I have a few hours away from my home, laughing and connecting with friends I come back a better mom, wife and more productive in work. I live in California and we began shelter in place very early. I was basically inside my home from March to July. I was going a little (or a lot) stir crazy. I asked my husband if I could have one night off during the week that was a “me” night. I let all my girlfriends know and now we have a girl’s night out every Wednesday. We do things like walk the neighborhood, meet for dinner outdoors or just hang out in someone’s back yard and chat. If you aren’t in a place where you can meet in person, try a weekly zoom call with friends. It has been so nourishing for my soul and ultimately makes me such a better employee because I am shutting off my work brain and just having fun for a few hours every week.

Tara met Rob after a career move to the Bay Area; they’ve been married for almost 9 years and have 4 children. Tara worked for a number of medical startups before creating wearable weighted blankets for infants. Tara launched Dreamland Baby in 2019 and adoringly refers to it as her 5th baby! 

It finally clicked for me that the challenge of parenting in quarantine feels far too familiar—for me, COVID-19 is a flashback to my first days of motherhood.

Nine years later, here I am. Same sudden, sweeping type of change. New and overwhelming burdens and external expectations that, somehow, we can continue to maintain our former and new realities at the same time. And, no clear sense of when this heavy time will lift and life will return to the way it was.

How to manage this second round of new parenthood level stress? I try to imagine I am talking to the new-mom me nine years ago. What do I wish she had known or thought to do in this moment?

1. You are doing enough. You are enough.

In the following list of things I’m about to rattle off to you, you may find a lifeline–that is, any one of these may help you manage all of this better. But, remember, you’re already doing enough—even if you take none of the following advice. Your baby (or, now, your kids) really need you more than anything—the real you, not some ideal you. You are right by their side (even if that feels smothering right now). That alone gives them support, security, and love that transcends any technique, any approach or anything you can provide. You are all your child needs. Just try to remember that and get through each day, one day at a time.

2. Sleep, as much as you can. 

Prioritize sleep when you can get it. It really is like putting on your oxygen mask first in turbulence. You will be a better help to your kids, coworkers, and partner—not to mention a better, healthier and happier you.

3. Go outdoors as much as you can. 

Scientists know that all you need is two hours per week of time outdoors to experience restorative benefits—hurrah! And, we’ve learned that you can make “outdoor” time for yourself, no matter what kind of green space, if any, you have at home. Find out how to hike safely with kids during this time, or read more about how to bring the outdoors in when you are stuck inside

4. Keep the humor flowing.

My wise colleague recently wrote about the importance of humor and laughter after her daughter noticed that her mom hadn’t laughed in a while. Read more here about how helpful a little humor can be, and how it’s okay to be silly, even, if not especially during tough times.

5. Reflect on what went well.

Firstat the end of every day, ask yourself: What went well with the kids today? Sometimes it’s obvious. Other times, you have to look past moments you know were not your best to find a tiny nugget of success, sweetness, or affirmation. But, at least one is always there—and those moments put wind in your sails. 

Second, try to identify something for which you are grateful. This is one we do as a family during dinner, too. Focusing on gratitude has been proven to help you sleep better, feel more positive emotions and be a more compassionate and kind person. It may even help boost your immune system.

I have taken to writing my answers to both of these questions in a notebook next to my bed. No matter how rough the day, it helps me end on a better note. 

It’s funny, but just knowing that I am going to write in my notebook each night helps me notice sweet moments with the kids more during the day, and I am more attuned to the things for which I am grateful. So, not only do I put myself in a better place for sleep, but I am also seeding my day with positivity. 

There are silver linings to all of this. My kids are outdoors even more than they were before. They are loving the chance to play—and play is having a really big moment. I also get to see some amazing moments of joy and learning (sprinkled between the sibling squabbles) that I would not otherwise have caught. However you can do it, notice, and shine a light on these positive things—they are lifelines that can buoy us through this storm.

6. Meditate.

My husband, co-founder, and partner in all things, meditates for 10 minutes right after he wakes up every day, and he has for years. As a new mom, I envied his “ability” to do that but didn’t realize then just how doable it really is. Since COVID started, I have been trying to fit in the same dose of meditation right after I put kids to bed, and I must admit, on the days when I build it in, it makes an impact. I look forward to the quiet time, and even 10 minutes of stillness gives my body and mind a calmer end to the day. There are many reasons to enter into meditation—for the spiritual benefit and to manage stress. To find an entry point, start with a trusted app like HeadspaceCalm or Insight Timer.

7. Exercise, however you can.

In my heyday, before kids or COVID, I ran for three miles nearly every day. I felt like I was flying, and my challenges seemed to settle into place with every step. Now, I can’t remember the last run I took, let alone a run that felt that good. But, I have been able to build in little bits of exercise. I just needed to set more realistic expectations and focus on a stress relief goal. Every morning, the kids and I do a 7-minute workout together. We try to go for a walk every afternoon and make those walks even longer on the weekends.

Helping the kids build mindfulness and movement into the week’s schedule has helped too. Ivy is a huge fan of Cosmic Kids yoga, and my bigger kids love Stop, Breathe & Think Kids to help stay centered.

Nine years ago, I thought I could do it all. But I am a bit more humble (and tired) now than I was then. Hopefully, I’ll listen this time!

This post originally appeared on Tinkergarten.

After 18 years as an educator, curriculum developer and school leader, Meghan has her dream gig—an entrepreneur/educator/mom who helps families everywhere, including hers, learn outside. Today, Meghan serves as co-founder and Chief Learning Officer of Tinkergarten, the national leader in outdoor play-based learning.