Anxiety Tools for Parents and Carers during COVID-19

We know at AbilityConsultants that being a parent or carer of someone with special needs is highly rewarding, but at times can also be challenging. Often, when something stressful happens in our own life, it can affect our work and our ability to look after others.

With the ongoing situation of COVID-19, most of us will feel anxious to some degree, even those who typically do not tend to feel that way. We wanted to remind you that it is OK to reach out to access support at the moment for yourself to be able to look after others. And feel free to consult your assigned Behaviour Support Specialists for additional support in these unprecedented times. Here are some self-help tools.

Some ideas for getting through tough times

• Create a routine and plan your day around your routine.
• Do things that make you feel safe; connect to people who are helpful to your wellbeing via Facetime, Zoom or even the phone.
• Do things you’ve done in the past to help manage challenge and stress; reflect on your own coping strategies and write them down, put them in a place you can access daily.
• Engage in activities that promote a sense of calm and feeling grounded; mindfulness, meditation or breathing exercises.
• Ensure you are getting enough sleep (8-9 hours), eating a good variety of healthy foods each day, plenty of water and aiming for at least 30 – 60 minutes of exercise a day.
• Find ways to relax, spend 10 minutes a day breathing slowly and calmly or use one of the breathing apps.
• Learn something new or get creative; check YouTube for more ideas. Watch or read something uplifting.
• Limit exposure to information from social media and the news.
• Listen to music, choose something that makes you feel good and make a playlist.
• Make a list of activities that you can do at home with your family, or by yourself.
• Practice gratitude and write a list and draw 10 good things in your life and the world. Or you could start a journal and write down 3 things you are grateful each day.
• Talk with someone you trust if it all feels a bit much.

Other Resources

Helplines:

• https://anxietyonline.org.au Anxiety Online provides resources related to therapy and provides online therapy (for a charg
• https://aass.org.au – provides services and support in relation to autism 24hr hotline – 1300 222 777
• https://www.beyondblue.org.au – provides information and support in issues related to anxiety and other mental health concerns – 1300 22 4636
• https://www.lifeline.org.au - national charity providing help in personal crisis/suicidal thoughts – 131114
• https://headspace.org.au - Headspace provides support and mental health intervention for young people
• https://kidshelpline.com.au - Kidshelpline provides 24hr over the phone counselling service for children and young people

Meditation

Meditation has been proven to be helpful when children, young people and adults feel stressed, anxious or upset. It is important to remember that you will not see instant results but if you persevere and practice for at least 10 minutes once a day every day, you will soon start noticing changes in how you feel and behave in the face of stress.

Apps for Mindfulness Meditation

• https://www.smilingmind.com.au

• https://www.headspace.com/headspace-meditation-app

Andrea Keupper

Provisional Psychologist

Adriana Glusman

Clinical Psychologist