When my nine-year-old son approached me with a worried expression, asking if he would catch the coronavirus, I responded honestly: “I can’t say for sure, but if you or anyone in our family does, we know how to take care of you.” After giving him a reassuring hug, I reminded him about washing hands, covering coughs, and staying home if we feel unwell.
While I aimed to sound composed, I was grappling with my own anxieties. As parents, caregivers, and educators, our instinct is to shield children from tough realities. However, the pervasive anxiety surrounding the pandemic is difficult to escape. Sometimes, the most effective way to deal with these challenging emotions is to journey through them together with intention.
Later that evening, my son and I practiced the 4-2-6 breathing technique and sent loving-kindness thoughts to ourselves, our family, friends, and the world. Although his fear didn’t vanish, he felt calm enough to drift off to sleep. It’s incredible how just a few moments of mindful breathing and kind thoughts can help soothe anxious minds—whether child or adult.
Here are some mindfulness techniques that can assist your family in handling overwhelming feelings that arise due to the pandemic or other stressful situations:
Extend Your Exhale with the 4-2-6 Technique
Focusing on extending our exhale can activate the body’s parasympathetic nervous system, promoting calmness during stressful times. Anxiety often leads to rapid, shallow breathing. By consciously lengthening our exhales, we enable our bodies to return to a more centered state. This system is guided by the vagus nerve—deep, slow breaths signal to it that we need to relax, allowing for self-compassion and emotional clarity. Here’s how to practice the 4-2-6 technique together:
- Raise your open palm to indicate your counts.
- Inhale for 4 counts, lowering a finger with each count.
- Hold your breath for 2 counts.
- Exhale for 6 counts, raising a finger for each count.
- Repeat this three times.
- Encourage kids to check in with their feelings by giving a thumbs up or down.
Connect with Nature
When anxiety strikes, we may find ourselves in an unhelpful feedback loop—rapid breathing and a racing heart reinforce feelings of stress. As Mindful Families advisor and Licensed Therapist, Sarah Martinez, explains, practices like mindful breathing can help break this cycle by promoting awareness of our bodies and calming our minds. In addition to mindful breathing, focusing on nature can be grounding. Here are a few simple activities to try as a family:
- Spend time outdoors
- Hold a smooth stone
- Feel the earth beneath your bare feet
- Take a moment to practice the 4-2-6 breath
- Engage in the Root to Rise Moving Meditation
Acknowledge Emotions Together
Validating emotions is crucial. Rather than dismissing feelings with “Don’t worry,” we should embrace them. Accepting that it’s normal to feel anxious about the pandemic allows us to process those emotions naturally. Naming feelings together fosters an environment where everyone can express how they feel, promoting emotional release. Sharing our vulnerabilities reassures children that they are not alone. A comforting hug can also go a long way in providing support.
Move Together
The word “emotion” is derived from “motion,” indicating that movement can help us release pent-up feelings. Physical activities—whether it’s exercising, biking, playing outside, or throwing a spontaneous dance party—can aid in this emotional release.
Focus on the Positive
Our brains often have a negativity bias, tending to fixate on the negative. By consciously directing our attention to the positive, we can shift our emotional landscape. Engaging in awe-inspiring experiences can enhance happiness and well-being. Encourage your children to share five moments that filled them with awe—perhaps a beautiful sunset, a breathtaking view, or even the sight of a rare bird.
We hope these mindfulness techniques help you and your family stay grounded, present, and positively engaged, regardless of the circumstances. For further resources, you can check out this insightful post on home insemination here or explore expert advice at Make a Mom and the World Health Organization.
Summary
In these challenging times, it’s essential for families to embrace mindfulness techniques to manage anxiety. From breathwork and nature connection to emotional validation, these practices can foster resilience and calm. Moving together and focusing on positive experiences can further enhance emotional well-being, ensuring that families navigate stress with compassion and strength.
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