After several weeks of confinement in our homes, due to the COVID-19 pandemic, it is more difficult for families to face this situation every day. The well-being and mental health of its members is significant; Therefore, from UNICEF, we offer some tips to reduce stress and anxiety caused by the coronavirus outbreak, both in adults and in children and adolescents living in our homes.

How many times have you wondered if you are adequately protecting your sons and daughters during this confinement? Probably on more than one occasion. For this reason, UNICEF has created a guide that can be very useful in these cases, with answers to all kinds of questions related to the situation generated by the coronavirus: ‘What parents and educators should know: how to protect daughters, children and students.’

Although we follow all these tips, no parent is free from stress, fear, or anxiety that causes children and adolescents not to leave the house. Neither will the rest of the people in charge of children’s care, such as older brothers and sisters, grandparents and grandmothers, or personal caregivers, among others. Pictures of stress or anxiety take different forms, which can lead to physical and mental exhaustion.

Suppose we manage to eliminate or, at least, reduce these factors. In that case, we will achieve significant advantages. Think clearly, and make the right decisions, face any situation more quickly,y or have more patience with the problem. Our children who show their frustration or sadness will help you better understand their feelings behaviors. We must not forget that the entire these improvements will help to keep our body strong and healthy.

We must know that, up to the age of 12, our sons and daughters’ well-being is directly related to ours. They reflect their actions and stress responses in the same way that their mothers, fathers, and caregivers do.

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Tips For The Emotional Well-Being Of Adults

Keep the mind healthy in adulthood during confinement, from UNICEF; we provide several resources and advice that may be useful to face these types of situations that arise from the coronavirus pandemic:

• Get enough rest, try to continue your regular sleep routine, and don’t spend more time in bed than usual.
• Take time for yourself daily, even if it’s only five minutes.
• Talk to friends, the neighborhood. You can make a video call, send them a message, or call them on the phone.
• It is not advisable to be continuously aware of the news, do it only at scheduled and specific times of the day.
• Try to distinguish the facts from rumors and hoaxes. You can check how much you know about the virus in the UNICEF quiz.
• Do physical activity every day.

In addition to following these recommendations, we must accept that we are human beings and feelings of anxiety, fear, or anger are normal. Once recognized and accepted, let’s try to think pleasant things, speak calmly, and breathe normally.

For an in-depth breakdown on this subtopic, refer to our Benefits Are The New Self Care Guide.

Creating A Simple Daily Routine

One of the most useful ways to manage stress during a period of confinement is to create a predictable daily routine. When normal activities suddenly stop, people may lose their usual sense of structure. Work, school, social activities, exercise, and even small daily habits may all change at the same time. This can make each day feel uncertain.

A simple routine does not need to be complicated. Families can decide approximately when they will wake up, eat meals, study, work, relax, exercise, and go to sleep. Having a general schedule can help everyone understand what to expect from the day.

For children, routines can be especially helpful because they provide a feeling of stability. Parents can involve children in creating the schedule by asking them what activities they would like to include. This can make children feel that they have some control over their day.

Adults can also benefit from maintaining regular habits. Getting dressed, preparing meals, completing household responsibilities, and taking breaks can prevent the entire day from becoming unstructured. A routine should remain flexible because unexpected responsibilities and changes can occur.

Making Time For Rest And Relaxation

During stressful periods, people sometimes feel that they need to stay productive all the time. However, constant activity can contribute to exhaustion. Rest is an important part of maintaining emotional well-being.

Families can create small periods of quiet during the day. Reading a book, listening to music, sitting in a peaceful room, practicing gentle breathing, or simply taking a few minutes away from household responsibilities can provide a mental break.

Parents should also remember that children may need breaks from schoolwork and structured activities. Children do not have to spend every moment learning. Play, imagination, conversation, and quiet time are also valuable parts of their development.

Relaxation does not have to involve a special technique. The goal is simply to create moments when the body and mind are not focused on stressful information or responsibilities.

For an in-depth breakdown on this subtopic, refer to our Goodbye Generic Wellness Advice Guide.

Staying Connected While Staying At Home

Physical distancing during a pandemic can make people feel isolated. Humans naturally depend on social relationships, and losing regular contact with friends, relatives, teachers, coworkers, and neighbors can be emotionally difficult.

Technology can help families maintain these relationships. Video calls, telephone conversations, text messages, and online activities can allow people to remain connected while following appropriate health precautions.

Children and teenagers may particularly miss their friends. Parents can encourage age-appropriate communication with friends and classmates. Allowing children to talk about their experiences can help them express feelings that they may otherwise keep inside.

Adults should also maintain their own social connections. Speaking with a trusted friend or family member can provide emotional support and a sense that no one has to manage a difficult situation completely alone.

Helping Children Express Their Feelings

Children do not always have the vocabulary to explain anxiety, sadness, disappointment, or fear. Instead, emotional distress may appear as irritability, crying, difficulty sleeping, changes in appetite, unusual quietness, or increased dependence on parents.

Parents should avoid assuming that every change in behavior is simply bad behavior. Sometimes children communicate their emotional needs through their actions.

A calm conversation can help. Parents can ask simple questions such as, “How are you feeling today?” or “Is there anything worrying you?” Younger children may find it easier to communicate through drawing, storytelling, games, or pretend play.

Listening is often more useful than immediately trying to solve the problem. Children need to know that their feelings can be discussed without being criticized.

For an in-depth breakdown on this subtopic, refer to our Realistic Self Care Week Looks Like Guide.

Maintaining Healthy Family Communication

When families spend more time together in the same home, disagreements can become more common. Parents may be dealing with work responsibilities, household tasks, financial concerns, and their own anxiety while also supporting children.

Clear and respectful communication can reduce unnecessary conflict. Family members can explain when they need quiet time or a short break. Parents can also establish simple household expectations so that everyone understands their responsibilities.

Children should be encouraged to express their opinions appropriately. This does not mean that every request can be accepted, but giving children an opportunity to speak can help them feel respected.

When disagreements happen, adults can demonstrate healthy ways of resolving them. Speaking calmly, taking a short pause, and returning to the conversation later can sometimes prevent a minor disagreement from becoming a larger conflict.

Managing Information About The Pandemic

During a health crisis, people naturally want information. However, repeatedly checking news reports or social media can increase worry, particularly when information is confusing or contradictory.

Families can choose reliable sources for important updates and avoid constantly discussing the pandemic throughout the day. Children should receive information that is appropriate for their age and understanding.

Parents do not need to provide every frightening detail. At the same time, they should avoid making promises about things they cannot know. A balanced approach is to explain what the family is doing to stay safe while acknowledging that some uncertainty remains.

Teenagers may encounter alarming information online. Parents can encourage them to question sensational claims and check information with reliable sources rather than immediately believing or sharing everything they see.

For an in-depth breakdown on this subtopic, refer to our Hormonal Health And Personal Wellness Guide.

Encouraging Physical Activity

Staying indoors can reduce the amount of movement people get during the day. Physical activity, however, can be a useful part of a healthy daily routine.

Families can choose activities that are suitable for their space and individual abilities. Gentle stretching, dancing, walking when permitted, household movement, or simple exercises can help break up long periods of sitting.

Children can be encouraged to turn movement into a game. Adults can also participate rather than treating exercise as something that only children need.

The goal does not have to be intense exercise. Regular movement throughout the day can help create a healthier balance between sitting, working, studying, and resting.

Protecting Sleep During Difficult Periods

Stress can affect sleep patterns. Some people may find it difficult to fall asleep because they are thinking about the pandemic, while others may sleep more than usual because their normal schedule has changed.

Maintaining a consistent bedtime can help provide structure. Families can try to keep evening activities calm and reduce unnecessary exposure to stressful information before going to bed.

Children may need additional reassurance if they develop fears at night. Parents can listen to their concerns and remind them that they are not alone.

Adults should also avoid treating sleep problems as a personal failure. Stress can temporarily affect sleep, and maintaining healthy routines can support better rest over time.

For an in-depth breakdown on this subtopic, refer to our Careers In The Beauty And Wellness Industry Guide.

Supporting Teenagers During Confinement

Teenagers can experience confinement differently from younger children. Friends, school activities, independence, hobbies, and social experiences are important parts of their lives. Being separated from these activities may lead to frustration, boredom, sadness, or irritability.

Parents can acknowledge that these feelings are understandable without allowing unsafe behavior. Teenagers still need appropriate boundaries, but they also benefit from opportunities to make age-appropriate choices.

Encouraging communication rather than constant questioning can be helpful. A teenager may not want to have a formal conversation about emotions, but casual conversations during meals or everyday activities may create opportunities for them to open up.

Parents should also remember that teenagers may communicate differently from younger children. Changes in behavior should be observed with patience, especially when the entire family is experiencing an unusual situation.

Creating A Supportive Home Environment

A supportive home environment does not mean that every family member must remain happy all the time. Stress, frustration, sadness, and disagreements can still happen.

What matters is how family members respond to these experiences. A supportive environment allows people to express emotions while maintaining respectful boundaries.

Simple actions can make a difference. Eating meals together, playing games, watching an age-appropriate movie, preparing food, reading, or talking about positive memories can create opportunities for connection.

Parents can also give children small responsibilities around the home. Helping prepare a meal, organizing toys, watering plants, or assisting with household tasks can provide a sense of participation and purpose.

For an in-depth breakdown on this subtopic, refer to our Enhancing Wellness Of Lower Limb In Virginia.

Recognizing Signs Of Emotional Overload

Stress does not always look the same in every person. Some individuals become restless or irritable, while others withdraw and become unusually quiet. Children may show emotional distress through changes in behavior rather than directly explaining how they feel.

Parents and caregivers can pay attention to significant or persistent changes in sleep, appetite, mood, communication, school participation, or everyday behavior.

Not every change indicates a serious problem. A difficult period can naturally affect mood and behavior. However, persistent distress that interferes with daily life deserves attention.

If a child or adult appears to be struggling significantly, speaking with a qualified healthcare or mental health professional can provide appropriate guidance.

Parents Need Support Too

Parents sometimes focus so strongly on protecting their children that they ignore their own emotional needs. However, caregivers also require rest, social connection, and opportunities to recover from stress.

Asking another trusted adult for help can be an important step. If several adults live in the same household, responsibilities can sometimes be shared so that one person does not carry every task.

Parents should not expect themselves to handle every situation perfectly. A pandemic creates circumstances that are difficult for many people, and feeling overwhelmed at times does not mean that someone is failing as a parent.

Taking a short break, talking to someone trustworthy, or seeking professional support can help caregivers maintain their own well-being.

Encouraging Healthy Eating Habits

Changes in routine can also affect eating habits. Some people may skip meals because they are busy, while others may eat more frequently because they are bored or stressed.

Families can try to maintain regular meal times and provide a variety of nutritious foods when possible. Children can participate in simple food preparation activities appropriate for their age.

Meals can also become an opportunity for family connection. Sitting together without constantly discussing stressful news can create a calmer atmosphere.

Food should not be presented as a punishment or reward for emotional behavior. A balanced approach can help children develop a healthy relationship with eating during an unusual period.

Review global population wellbeing trends via the World Health Organization Global Indicators.

Helping Children Continue Learning

School closures can disrupt children’s educational routines. Parents may feel pressure to become teachers while also managing their own responsibilities. It is important to recognize that learning during a crisis may look different from normal classroom education.

Children can continue learning through reading, educational activities, conversations, creative projects, and school-provided resources. Parents can support learning without expecting every day to follow a perfect academic schedule.

Short learning periods followed by breaks may be easier for some children than attempting several uninterrupted hours of study.

The emotional well-being of children should remain important alongside educational responsibilities. A child who is anxious or overwhelmed may need reassurance before being able to concentrate effectively.

Making Space For Play And Creativity

Play is an important way for children to process experiences. Drawing, painting, building, storytelling, music, puzzles, and imaginative games can give children opportunities to express themselves.

Parents do not need to organize every activity. Giving children access to safe materials and allowing them to use their imagination can be enough.

Creative activities can also be enjoyable for adults. Families can try simple activities together, such as cooking, drawing, playing board games, or creating a family project.

These moments can provide a temporary break from stressful conversations and help strengthen family relationships.

Avoiding Unrealistic Expectations

One of the most important things families can remember during a crisis is that they do not need to perform perfectly every day.

Some days may be productive, while others may feel difficult. A child may refuse to study, an adult may feel exhausted, or family members may argue. These experiences do not automatically mean that the family is doing something wrong.

Reasonable expectations can reduce unnecessary pressure. Families can focus on essential responsibilities while allowing flexibility for difficult days.

Parents can remind children that unusual circumstances require patience and that it is acceptable to have different emotions.

When Professional Support May Be Needed

Although many stress reactions can improve with support, some situations require professional attention. Persistent anxiety, severe sadness, major changes in behavior, ongoing sleep difficulties, or problems functioning in everyday life may warrant discussion with a healthcare or mental health professional.

Parents should take statements about self-harm or suicide seriously and seek urgent professional assistance when necessary. Children and teenagers should not be expected to manage severe emotional distress alone.

Seeking professional help is not a sign of weakness. Mental health is part of overall health, and appropriate support can help individuals and families navigate difficult circumstances.

Building Resilience During Difficult Times

Resilience does not mean never feeling afraid, sad, or stressed. Instead, it involves learning ways to respond to difficult experiences and gradually adapt to changing circumstances.

Families can build resilience through communication, routines, supportive relationships, healthy habits, and realistic expectations.

Children also learn by watching adults. When parents acknowledge their own feelings while demonstrating calm and constructive coping strategies, children can learn that difficult emotions can be managed.

Small positive habits repeated over time can provide a foundation for emotional well-being even after the immediate crisis has passed.

Guidelines To Help Children Feel Good

We advise maintaining routines such as meal times, bath times, playtimes, and bedtime. Support and motivate your sons and daughters to continue learning and playing, despite not attending school or going out on the streets.

You can follow the following guidelines according to the age group to which your sons and daughters belong to help them feel better:

0-3 years

• Boys and girls are sensitive to our emotional presence and physical closeness. Try to maintain as much contact for as long as possible, even if they are babies.

3-6 years

• Show him that you are here to take care of him.
• At this age, they tend to explore things and like to be busy. Don’t limit this behavior.

6-11 years

• They may have nightmares and fears about the loss of close people. Let them know that you understand their feelings and normalize them: “it’s scary to think that your grandmother is in danger,” for example.
• Ask them what they are thinking and / or what they are afraid of.
• It makes it easier for them to talk and express their fears. You can use phrases like “some children fear that …”.
• Talk to them about the facts. Don’t overdo it, but act honestly, without making false promises.
• Inform them that the reason we should stay at home is for prevention, not because it is dangerous to go out, and that this situation will not last forever.
• Remind them that you are here to take care of them.
• Avoid talking about the number of seriously ill or deceased people.

12 years or more

• If they ask us for alarmist messages that generate panic, we must remain calm and understand reality.
• They are emotionally dependent on their friends. Therefore, we must bear in mind the harrowing moment they are going through, but without allowing exceptions in the restrictions.
• At this age, they need facts. They are compassionate and know when the truth is being kept from them; If this happens, we will lose your trust.