With the first week of distance learning in the books, let’s reflect on this very new way of life.
Following week 1 of distance learning, how many of you found yourselves, and your children, exhausted, depleted, and in dire need the long weekend to regroup? Who felt triumphant that your children rose to the challenge, completed their schoolwork without griping, and by 5pm Thursday were happy with how things went? If you’re like me, you are somewhere in the middle--satisfied that everyone survived the week largely unscathed (though not without at least one meltdown per day), but not really jumping with enthusiasm for this morning, when it all begins again.
The fact is, this is hard. For all of us. Nevermind being in the midst of an unprecedented global health crisis, but having to reconfigure our everyday lives, including how our kids are educated, can feel quite overwhelming. Many of you are trying to work from home, oversee and assist with your children’s learning, and provide for your family’s other basic needs--like eating three meals a day, having clean socks, and most importantly, being the constant, the beacon, in this unpredictable time.
So how do we get through this? How do we sort through the chaos and create order? And why is this so important?
Make a schedule and prioritize tasks. Planning out your day is beneficial for many reasons. A schedule brings structure and predictability to the day, which can reduce stress and anxiety in children (adults, too). It can help us cope with change, and provides an opportunity to create and maintain healthy habits.
There is no right way to create a schedule. Establish a bedtime and a wake-up time that works for you--and be consistent. Start your day early, if you wake with the birds. If early mornings aren’t your thing, starting the day later can give your child’s (or your) brain some time to wake up. Give yourself permission to appreciate the small conveniences and flexibility in being home and being able to meet the needs of your family.
Divide the day into blocks of time. Prioritize those tasks or subjects that are most important. Fill in your blocks. Academics are a major focus, but scheduling in daily creative time and physical activity is important to stimulate your child’s brain in a different way. Creativity comes in many forms, so think outside the box, such as:
Create a workspace. Okay, you have the schedule. Now let’s focus on where this learning will happen. When determining a space devoted to learning, it’s important to consider your child’s learning needs and style. This looks different for everyone, and you know your child best. Where would your child be least distracted? Most comfortable? Can (s)he sit for long periods of time, or need to move around frequently? Taking the time to prepare the environment to meet your child’s needs will result in a greater ability to focus and be productive.
Self care to stay healthy. One priority that many of us don’t think about is taking care of ourselves. Establish and maintain behaviors to keep yourself and your family healthy:
And finally…
Find your village. We live and work in an amazing, supportive, and resourceful community. It is truly inspiring to see the good that shines through the face of difficult times, this being no exception. Find each other. Connect with one another. Text or call, or better yet, FaceTime, Skype, or Zoom. See each others’ faces. Get together virtually for that coffee or to rant about how different middle school math is now from when “we were kids.” Trust me, everyone is having good days and bad days, and sometimes hearing someone’s voice or seeing their face can change the trajectory of an entire day. In a time where we are physically distancing, social connection has never been more important.
The same is true with our kids. This is a scary and uncertain time, and they miss their friends and their activities. Adolescence is the age of social connection! It feels unnatural to them, to be so separated from their friends. While we know this is temporary, there are days it feels like it will never end. Encourage them to connect with each other virtually, as they are able. Support them, comfort them, spend time with them. Tell them to wash their hands and not touch their face! In the midst of the chaos around us, this is a golden opportunity to build and strengthen our relationships with them. Remember this, when you find yourself short on patience or feeling overwhelmed. We're in this together, and we'll get through it together.
Submitted by Jamie von Freymann RN
Following week 1 of distance learning, how many of you found yourselves, and your children, exhausted, depleted, and in dire need the long weekend to regroup? Who felt triumphant that your children rose to the challenge, completed their schoolwork without griping, and by 5pm Thursday were happy with how things went? If you’re like me, you are somewhere in the middle--satisfied that everyone survived the week largely unscathed (though not without at least one meltdown per day), but not really jumping with enthusiasm for this morning, when it all begins again.
The fact is, this is hard. For all of us. Nevermind being in the midst of an unprecedented global health crisis, but having to reconfigure our everyday lives, including how our kids are educated, can feel quite overwhelming. Many of you are trying to work from home, oversee and assist with your children’s learning, and provide for your family’s other basic needs--like eating three meals a day, having clean socks, and most importantly, being the constant, the beacon, in this unpredictable time.
So how do we get through this? How do we sort through the chaos and create order? And why is this so important?
Make a schedule and prioritize tasks. Planning out your day is beneficial for many reasons. A schedule brings structure and predictability to the day, which can reduce stress and anxiety in children (adults, too). It can help us cope with change, and provides an opportunity to create and maintain healthy habits.
There is no right way to create a schedule. Establish a bedtime and a wake-up time that works for you--and be consistent. Start your day early, if you wake with the birds. If early mornings aren’t your thing, starting the day later can give your child’s (or your) brain some time to wake up. Give yourself permission to appreciate the small conveniences and flexibility in being home and being able to meet the needs of your family.
Divide the day into blocks of time. Prioritize those tasks or subjects that are most important. Fill in your blocks. Academics are a major focus, but scheduling in daily creative time and physical activity is important to stimulate your child’s brain in a different way. Creativity comes in many forms, so think outside the box, such as:
- Draw a picture for (or write a letter to) a loved one you can’t see right now
- Build something with legos
- Plant a garden
- Paint positive messages on rocks
- Cook a meal together
- Learn or practice a musical instrument
Create a workspace. Okay, you have the schedule. Now let’s focus on where this learning will happen. When determining a space devoted to learning, it’s important to consider your child’s learning needs and style. This looks different for everyone, and you know your child best. Where would your child be least distracted? Most comfortable? Can (s)he sit for long periods of time, or need to move around frequently? Taking the time to prepare the environment to meet your child’s needs will result in a greater ability to focus and be productive.
Self care to stay healthy. One priority that many of us don’t think about is taking care of ourselves. Establish and maintain behaviors to keep yourself and your family healthy:
- A good night’s sleep goes a long way. Aim for 8 hours for yourself, 10 for your adolescent. As mentioned earlier, a consistent bedtime and a wake-up time is key in establishing structure to your day.
- Eat healthy meals at consistent times. Feed your body nutritious foods. Protein, fruits and vegetables, and whole grains will provide the fuel needed to keep your child’s brain active and engaged.
- Limit sugary snacks and drinks, which can make the brain and body feel sluggish (once the “sugar high” wears off)
- Stay hydrated. Drink, drink, drink! I cannot overstate how important fluids are in maintaining energy levels, preventing headaches, and helping your body to feel its best. Aim for at least 64 oz of water, every day.
- Exercise! Physical activity is good for your body and your brain. Studies show that exercise improves attention, memory, and emotional regulation. As mentioned earlier, try to get up and move every day. Elevate your heart rate for 30 minutes, if possible.
- Care for your mental health. Check in with yourself, and your child. It’s not uncommon to feel anxious or fearful, especially in times of uncertainty.
- Research has shown that mindfulness is a simple and effective method to improve anxiety.
- Journaling is another way to reflect on thoughts and feelings, and may reduce anxiety levels.
And finally…
Find your village. We live and work in an amazing, supportive, and resourceful community. It is truly inspiring to see the good that shines through the face of difficult times, this being no exception. Find each other. Connect with one another. Text or call, or better yet, FaceTime, Skype, or Zoom. See each others’ faces. Get together virtually for that coffee or to rant about how different middle school math is now from when “we were kids.” Trust me, everyone is having good days and bad days, and sometimes hearing someone’s voice or seeing their face can change the trajectory of an entire day. In a time where we are physically distancing, social connection has never been more important.
The same is true with our kids. This is a scary and uncertain time, and they miss their friends and their activities. Adolescence is the age of social connection! It feels unnatural to them, to be so separated from their friends. While we know this is temporary, there are days it feels like it will never end. Encourage them to connect with each other virtually, as they are able. Support them, comfort them, spend time with them. Tell them to wash their hands and not touch their face! In the midst of the chaos around us, this is a golden opportunity to build and strengthen our relationships with them. Remember this, when you find yourself short on patience or feeling overwhelmed. We're in this together, and we'll get through it together.
Submitted by Jamie von Freymann RN