How to Help your Child Manage Stress and Anxiety | 如何帮助孩子管理压力和焦虑

With the transition to a new learning platform, new routines, and a heightened sense of the world around us, it is only natural that we may begin to experience feelings of stress or anxiety.  As parents, you can influence your child’s courage and enable them to work through any anxieties they may have. Here are a few tips to help you along the way.

随着过渡到一个新的学习平台，新的生活方式，以及逐渐开始对周围世界具有高度感知能力，我们可能一开始会感受到压力或焦虑，这是很自然的。作为父母，你可以让孩子充满勇气，让他们克服焦虑。这里有一些建议或许可以帮助到你。

• Check-in with your own feelings: ask yourself: What emotions are you experiencing during this time? How are these feelings affecting your behaviours? Acknowledging and sharing your own thoughts/feelings/behaviours with your child will not only normalize the experience but provide meaningful opportunities for discussion. Perhaps have a daily check-in where you use the Zones of Regulation to describe how you are feeling. Green represents being calm, focused and ready to learn. Yellow represents you are alert and may need additional time to get to the green. Blue represents feeling down or upset, while a red represents frustration. Together you can determine different ways to move around the wheel, with green being the ultimate goal. 

了解自己的感受：问问自己：这段时间你经历了什么样的情绪？这些感觉是如何影响你的行为的？认识并与孩子分享你自己的想法/感受/行为，这样不仅能正视经历，还能提供有意义的讨论机会。或许每天用不同的区域代表不同的情感是一个了解自己情绪的好方法。绿色代表冷静、专注和乐于学习。黄色表示你很警觉，可能需要更多时间才能进入绿色。蓝色代表心情低落，红色代表沮丧。你们可以一起来运转情绪的转盘，把绿色当做最终的目标。

•Limit their exposure to reports on the news or social media. These reports can create emotional memories that may produce anxiety. Answer any questions they may have about COVID19, openly and honestly. When you can, watch their shows with them and have discussions to gauge if they are making sense of what they see. Focus on the positive and be sure to highlight the stories of survival and kindness we hear about!

适当限制他们接触新闻或社交媒体的报道。这些报告可能会制造焦虑的情绪记忆。公开、诚实地回答他们可能对疫情提出的任何问题。如果可以的话，和他们一起看节目，并讨论他们是否理解所看到的内容。关注积极的一面，一定要突出我们听到的关于生存和善良的故事！

•Encourage acts of kindness. Together find ways your child can give back to the community. This will help to combat any feelings of helplessness they may have.

鼓励善行。一起想办法让你的孩子回馈社区。这将有助于克服他们可能产生的无助感。

•Find reasons to be grateful. Together start a family gratitude journal where you highlight the best part of the day or a time where you felt joyful Perhaps you can write a think you letter to a teacher, friend, or family member. Make a list where you name a book, colour, animal, food, or drink you are grateful for the possibilities are endless. Focus in on the little things!

找到感恩的理由。一起开始写一个家庭感恩日记，在日记中你可以突出一天中最好的时光，或者你感到快乐的时候，也许你可以给老师、朋友或家人写一封“想你”的信。列一张清单，可以是一本书、一种颜色、一种动物、一种食物或一种饮料，你会感激它们的无限可能。专注于小事!

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