Dear friends and colleagues,

These past few weeks, the world as we knew it has turned upside down so quickly. Daily life has been halted, social connection disrupted, and scary information and statistics are prevalent. It’s no wonder anxiety has spiked - for children, teens and adults. In fact, heightened anxiety during a global health pandemic makes a lot of sense. However, it can greatly impact the long-term health and wellness of families. 

We hope you will take a moment to read the articles and access the resources below to help manage anxiety in your home.

And, if you’d like to consult with us or receive additional support during this time, we’re here for you with online therapy , parent coaching and consultation.
Sending well wishes,
Licensed Psychologist (PSY 21136)
Clinical Director – Child and Adolescent Specialty Practice
5 Tips to Manage Anxiety during the Coronavirus Crisis

Licensed Psychologist (PSY 21136)

Try these five tips to manage anxiety - for yourself and your family :

  • Adjust expectations.   During this time, there is no need to make everything "perfect."  Set aside your expectations for the "right" schedule or the need to make every meal a well-balanced one. We are in a time of huge transition, and these next few weeks will be about adjustment and easing into this new normal.  So, give yourself - and your children - a break from expectations about getting it all "right".  Because is there really a "right" way? 

  • Be in the now.  Anxiety and the fear of the unknown can spin us into a place of distress.  In fact, our world is embarking on a journey that is largely unknown.  When you feel yourself spiraling from fear or uncertainty, bring your mind back and focus on what you DO know now. Focus on your current task, like making dinner.  Or remind yourself of the things you’re doing to protect yourself and your family, such as staying home and washing your hands. 

  • Limit exposure to media.  The news cycle is designed to capture your attention and keep it.  And it is understandable to be drawn to the news right now.  However, do your best to limit your exposure to it. Ask yourself if reading multiple articles about COVID-19 throughout the day is helpful to you. Check in with your body sensations, thoughts, and feelings while you’re reading articles or listening to the news. If you notice a faster heartbeat, tense muscles, and an increase of anxious thoughts - that may be a sign to stop. If you have children in the house, they should not listen to or read news that is intended for adults. Information is important, but it should be consumed in small doses. In fact, the World Health Organization recommends getting news updates just once or twice a day - ideally at specific times - to gather the information needed to care for yourself and your family.

  • Practice self-compassion.  The challenges we face day-to-day in our own homes and the health and economic stressors of the coronavirus crisis - both locally and globally -  can be overwhelming.  It’s not easy.  By practicing self-compassion, we tend to ourselves and our emotions with love and kindness instead of criticism and judgment.  So, when your family is struggling with remote learning, or you can't seem to get dinner out at the "right" time, or you feel behind in your work, turn to compassion. You’re doing the best you can in a difficult situation.
  
  • Build in time for self-care and soothing strategies.  Given the heightened anxiety we’re all experiencing, it’s so important to care for ourselves and model self-care for our children.  Make time each day for things that bring you happiness – whether it’s walking the dog, taking a warm bubble bath, reading a book, or doing an online yoga class.  Sensory tools can be effective for soothing. This could be a fun activity for the entire family. You can each think of a different coping tool related to the five senses – such as the smell of lavender, cuddling under a cozy blanket, or sipping on tea. Then, integrate those strategies into your days.
 
There is no guidebook on how to best survive a global health pandemic. But, with a few small adjustments you can decrease the intensity of your anxiety so it’s more manageable.  Then you can help soothe the emotions and anxiety of others in your home. 

Your children’s primary memories of this time will be how they felt –  not a color-coded schedule or exactly what they did.  Your relationships and connections in your home are some of your greatest protectors. 

Licensed Marriage and Family Therapist - LMFT 101031

It’s no wonder many kids struggle with anxiety. We live in a fast-paced world with plenty of things to worry about during regular times, and the coronavirus crisis has intensified possible feelings of distress. Even as adults it can feel overwhelming.  When I work with families, I often help the entire family find ways to fit stress-reducing practices into their lives. 

for tips to decrease stress symptoms, increase positive mood,
facilitate rejuvenation, and grow feelings of resiliency for adults and kids!

Truth be told, we probably can’t get rid of anxiety and stress completely.  Nor would we want to.  These feelings help keep us safe, motivate us to respond, and inspire us to prepare for what is to come.  But sometimes these feelings get so overwhelming they stop us from reaching our potential.  This can be especially true for kids.  

The good news?  There are many things you can do to minimize the effects of stress and anxiety on your family.

to explore ideas on how you can adjust your environment
and plan ahead in order to create a more stress-free family. 

Licensed Marriage and Family Therapist -
LMFT 101031
ADDITIONAL RESOURCES

Information from the


ImaginAction helps you
take control of how you feel.
What's Coming Up...

  • Our creative and innovative team of clinicians are here to help during the coronavirus crisis and beyond. Contact us to learn more about groups and other therapy services online for all ages!

  • We're launching two new groups for teens: one designed for high school seniors and another focused on compassion and grit. Contact us to learn more. 

THERAPY & ASSESSMENT SERVICES

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We offer strength-based therapy for  individuals,  groups,  couples and  families. 

See our current therapy groups by age:

Comprehensive assessments - psychological, neuropsychological, academic, and cognitive - are available as well.

To learn more, call us at 626-585-8075 ext. 108 or email  PHoward@IFGD.care.
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PLEASE NOTE:  Nothing in what you find here should be construed as medical advice pertinent to any individual. As is true with all written materials, you must be the judge of what appears valid and useful for yourself. Please take up any questions you might have regarding the content of this with your psychotherapist or physician.