Emotional regulation is critical in the middle of uncertainty. Feelings such as fear, anxiety, stress, boredom are all normal responses at this time. With the COVID19 global crisis, families face such things as indefinite suspension of classroom attendance, working from home, activity and event cancellations, and concern for loved ones; particularly the elderly. Many think of regulation as “being calm” when in fact it is more about staying connected to one’s self. A connection to self can be achieved quickly by noticing what one is feeling and then taking long deep breaths with equal inhales and exhales.

The way we breathe dramatically affects our nervous system. When a person is regulated in a moment, they can think clearly, make a conscious choice, notice their breath, and feel grounded. What is really wonderful is that a caregiver can in fact be an “external regulator” for a child. If the caregiver works toward their own regulation, through naming their experience out loud, breath, and movement, then the child can naturally follow suit.

With many families at home together at this time, building in regulation activities throughout the day is key. Listed below are some examples of activities that can be used to help regulate a dysregulated nervous system. It will be helpful do these pro-actively as well as in times of dysregulation.

• Be around or connected with familiar and close relationships
• Breathe, breathe, breathe,
• Run, jump, spin, dance with pauses to take deep breaths
• Bounce on a yoga ball or roll across the floor back and forth.
• Massages or deep pressure on arms and legs
• Take a bath or shower, splash cold water
• Walk, run, and move any way that feels good.
• Make a game and have child jump high to catch something.
• Art, board games, listen to music.

Other ways to support children:

• Check in with your child on a regular basis and clarify any misunderstandings
• Help them express their feelings through art or other activities
• Keep your family’s schedule consistent with bedtimes, meals, and exercise.
• Shift expectations to focus on what gives the family meaning, purpose, and fulfillment.
• Give yourself breaks from stress of the situation.
• Play and enjoy things that we often do not have time for!