Dear Parents/Guardians,

As our school moved to sudden online learning, we understand that parents and caregivers may be challenged to keep children healthy and occupied at home.
Please take a few minutes to read the information provided here. It will provide you with some helpful tips to calm fears, manage stress and keep a normal routine, as much as possible.

1. Keep routines in place
The experts all agree that setting and sticking to a regular schedule is key, even when children are at home most of the day.
During the time that children are engaging in online learning it may help to print out their school schedule and go over it with them each morning.
Whenever possible, try to make sure kids still have some structure — for example, getting up, eating healthy food and going to bed around the same time every day.
Consistency and structure helps us all feel safe and calm during times of stress and uncertainty.

2. Be creative about new activities — and exercise
Add new activities into your routine, like doing a puzzle, having family game time in the evening or even preparing a meal together.
As we are not in a complete lockdown situation, build in activities that help everyone get some exercise safely, for example, going for a walk or bike ride or flying a kite in the park. These are great ways to let kids burn off energy and make sure everyone is staying active.

3. Manage your own anxiety
It is completely understandable to be feeling anxious right now, but how we manage this anxiety has a big impact on our children. Try to keep your worries in check and avoid talking about your concerns in front of the children. Maintain your sense of perspective, engage in solution-focused thinking and balance this with mindful acceptance. If you’re feeling overwhelmed, give yourself some time and space to relax by taking a warm bath, going for a walk, or having a warm drink.

4. Take a break from media
Staying informed is important, but it’s a good idea not to expose ourselves and our children to news and social media that has the potential to feed your anxiety. Instead, watch with your children some interesting documentaries, or funny movies.

5. Stay in touch virtually
Keep your children’s support network strong, even if you’re only able to call or text friends and family. While socializing plays an important role in regulating our mood, it may not be easy at the moment. You can let kids use social media (within reason) and Skype or FaceTime to stay connected to their friends. Communication can help them feel less alone. It may not be the ideal, but it helps us all feel closer and less stressed.

6. Make plans
Social distancing, staying out of designated forbidden areas, and postponed regular activities can be scary events because they are out of our control. At this time, it’s important to be proactive about what we can control. Make some nice plans for a fun activity together with your family (as listed above). Making plans helps you visualize the near future with positive feelings. Hope, positive perspective and problem solving can all help children cope and increases their resilience.

7. Keep kids in the loop — but keep it simple
The best way to help children understand what’s going on around them, is to talk to children in a clear, reasonable way. We must remember that children need to know what they understand according to their age. Not every little detail is important for them.

8. Check in with children
Most of the time children don’t reflect on how they are feeling when something unexpected occurs. They may still feel unsettled by the changes in routine, or pick up on the fact that people around them are worried and upset. It will be helpful to check in periodically with them and give them the chance to process any worries they may be having.

9. Ask for help
As adults, there are moments that we struggle with the uncertainty the pandemic is causing. Don’t forget to be kind and flexible to yourself and find a balance that works for your family. If you feel that it is hard to cope, ask for help. The goal should be to stay safe and increase our resilience as this pandemic shall soon end.

10. Continue to enjoy life
The sun is still shining. Spring is here with colors and aromas. Children are still laughing. People are still producing great work and aren’t losing hope.

Let’s continue enjoying our life, doing our best every moment and feeling grateful.

Together is Better!

For more guidelines or support, please feel free to contact me at:

Maria Hadjicharalambous BA, MA, ECP
PSES School Counselor
Psychologist/ Family Psychotherapist
maria.hadji@cisbeijing.com

亲爱的家长/监护人:

您好!

随着我校转为线上学习,我们了解到家长和看护人可能会面临一些挑战,既要确保孩子的健康又要照顾家务。请您花几分钟的时间阅读以下信息,它将为您提供一些有用的小贴士,帮助您尽可能的减少恐惧,管理压力,平衡生活作息。

1. 保持日常作息
专家们一致认为,即使孩子们大部分时间都在家里,制定并坚持一项有规律的作息也是很关键的。
在孩子们进行线上学习期间,将他们在学校的作息时间表打印出来并且每天早上和他们一起重温一下这个时间表。
尽可能的确保孩子仍然保持规律作息—例如,每天坚持在同一时间起床,吃健康的食物,上床睡觉。
一致性和规律性有助于我们在压力和不确定时期感受到安全和平静。

2. 创造一些新活动和体育锻炼
在您的日常生活中加入一些新的活动,比如拼图,晚上和家人一起玩游戏,甚至一起准备一顿饭。
由于我们并没有处于完全封锁的状态,因此可以开展一些活动来帮助每个人安全地进行一些锻炼,例如散步、骑自行车或在公园里放风筝。 这些是让孩子消耗能量并确保每个人都保持活跃的好方法。

3. 管理自己的焦虑
现在感到焦虑是完全可以理解的,但是我们如何管理这种焦虑对我们的孩子有很大的影响。尽量控制你的担忧,并避免在孩子面前谈论你的担忧。保持您的洞察力,进行以解决问题为中心的思考,并与接受事实之间取得平衡。如果您感到不知所措,请给自己一些时间和空间,通过洗个热水澡、散步或喝一杯热饮来放松一下。

4. 暂时不看媒体报道
保持信息灵通很重要,但最好不要让自己和孩子接触到可能会加剧焦虑的新闻和社交媒体的报道。相反,和孩子们一起看一些有趣的纪录片或搞笑电影。

5. 保持联系
即使您只能给朋友和家人打电话或发短信,也请保持孩子们强大的社交网。虽然社交活动在调节情绪方面起着重要作用,但目前可能并不容易。你可以让孩子们使用社交媒体(在合理范围内)用Skype或FaceTime与朋友保持联系。沟通可以帮助他们减少孤独感。这可能不是理想的选择,但它能帮助我们所有人感觉更亲密,压力更小。

6. 制定计划
您可能为保持社交距离、远离指定的禁区、推迟常规活动感到担心,因为它们超出了我们的控制范围。在这个时候,重要的是要积极主动地控制我们可以控制的事情。与家人一起制定一些有趣的活动计划(如上所述)。制定计划有助于您用积极的心态面对未来。希望、积极的态度和解决问题的能力都可以帮助孩子应对并提高他们的适应能力。

7. 让孩子参与其中——但要保持简单
帮助孩子了解周围发生的事情的最好方法是以清晰、合理的方式与孩子交谈。我们必须记住,孩子需要根据他们的年龄知道他们所能理解的内容。并非每个小细节对他们都很重要。

8. 与孩子进行沟通
大多数时候,当意外发生时,孩子们不会反思他们的感受。他们可能仍然对日常生活的变化感到不安,或者意识到周围人的担心和不安。定期与他们沟通会有所帮助,让他们有机会处理他们可能存在的任何担忧。

9. 寻求帮助
作为成年人,有时我们也面临着疫情的不确定性带来的挑战。不要忘记,对自己友善一点,要灵活变通,找到一个适合您家人的平衡方式。如果您觉得难以应付,请寻求帮助。目标应该是保持安全并增强我们的复原力,因为疫情很快就会结束。

10.继续享受生活
阳光依旧灿烂。 春天来了,色彩缤纷,香气四溢。孩子们还在笑。人们仍在努力地工作着,并没有失去希望。让我们继续享受生活,每一刻都尽力而为,并心存感激。

Together is Better!

如需更多指导或支持,请随时联系我:

Maria Hadjicharalambous BA, MA, ECP
PSES School Counselor
Psychologist/ Family Psychotherapist
maria.hadji@cisbeijing.com