孩子每日困在家中 可如何放鬆？

Hong Kong is currently reeling under the third wave of Covid-19 crisis. Most of us have been stuck inside for days on end, and quite naturally, our kids are getting a little stir-crazy and bored.  The million-dollar question is, how can we help alleviate their frustrations and boredom?

Well, fret not! We at Whizpa, have put together a list of resources that might help your little ones reclaim some of their sanity and feel relaxed and at-ease in such trying times.

For Younger Kids

It is a well-known fact that kids have much greater energy levels than adults. This means it is particularly harder for younger kids to stay inside homes as they need to expend all this energy in the playgrounds/swimming pools or via other physically-intensive activities.  Let’s take a look at some ways as to have them relax and engage at home:

Avoid Stressful Behaviours - It is easy for kids to pick on the energy of stress and tension at home if the parents are particularly anxious. We need to be good role-models and mustn’t exhibit signs of distress especially in front of our younger kids.

Establish a Routine - It is helpful to set up a regular location to do school work and stick to a predictable routine. Print up a daily schedule and don’t forget to add ‘fun times’ in that roster. You could add in a ‘hobby period’ or a ‘family game time’ and make sure you actually live up to the promise of fun for the stated time period.

Practice Mindfulness as a Family - Experts recommend that current times warrant that the entire family invests in some sort of a mindfulness activity. It could mean bringing all the family members together to do yoga, going for an early morning walk, or simply focusing your attention to the various sounds around you and identifying the source of each of those sounds. Also beneficial is asking everyone to mention one positive thing they heard/saw today, during dinner time.

Subscribe for Online Classes- Currently, a lot of summer classes are available online. There are various language sessions or dance classes one could subscribe to. For instance, BallroomBees is holding FREE fun dance sessions for kids aged 3-6 years every week.

Make Use of Various Calming Strategies -  Here’re a few calming strategies to get you started with your kids:

• Belly breathing: Paediatric integrative medicine specialist Ana Maria Verissimo, MD, MA suggests that belly breathing is crucial for kids’ overall health and well-being. You can ask your child to lie down and put one hand on their stomach. Let them keep their favourite teddy or stuffed elephant on their bellies and pretend the toy’s going on a ride with them. Educate them how to breathe in slowly and see their stomachs rise and then exhale slowly and see the stomachs deflate.  Have them practice standing straight with one hand on stomach and one on chest and ask them to breathe in a way so that only belly inflates, the chest doesn't.  Here’s a cool song from Daniel Tiger to teach kids how to stay calm. And here’s how Elmo does belly breathing to keep his emotions in check.

 (Photo Source: babycouture.in)

• Bubbles: It is relaxing for younger kids to blow bubbles (remember, they have to take deep breaths to blow air out). If you have a balcony, let them fool around with their bubble guns (with supervision). Or, take them out to a relatively secluded spot and blow bubbles together.

(Photo Source: scholastic.com)

• Colouring: Have your kids colour their favourite comic character or pictures of flowers/animals.  Colouring is said to calm the amygdala, the part of the brain that controls the fear and stress response. Less activity in the amygdala can reduce the effect of negative emotions and allow children to let go of their problems for a while.
• Music: Play your kids’ favourite songs. Have your kids focus on the whole song, or listen specifically to the voice or an instrument. Have them identify in which all instruments are being played in the song.
• Mindful baking - You could involve kids into a fun baking task. Put on some peppy or calming music (depending on the mood you want to set) and have your child bake something simple, like cookies or a pizza toast. This can also be transformed into a compassion project. Have your kid make an extra batch of cookies and distribute it to the staff who work in and around your building as a gesture of appreciation and gratitude.
• The “54321” technique - This exercise is helpful for kids to be aware of their surroundings and become more present. Have your child find, or describe:
  - 5 objects they can see right now.
  - 4 sounds they can feel or touch.
  - 3 things they can hear.
  - 2 things they can smell.
  - 1 thing they can taste right now.

(Photo Source: mondaycampaigns.org)

• Glitter jar - Glitter jar is a great activity for kids especially when they are worried, angry or anxious. Arrange for a mason jar or a wide plastic bottle. Fill up 3/4th of the jar with water and then add clear glue and glitter and shake.  Here’s what you can tell your kids, “You can shake this jar when you are upset and think of all the glitter as your anger/troubled thoughts and wait for it to settle at the bottom of the jar. As you witness this, your minds shall become calmer as well.” Train them to go to this jar and sit with it for a while, every time they seem upset.

For Older Kids

Some parents argue that it is rather more tedious to manage older kids in current crisis. The kids’ outdoor camps have been cancelled, sleepovers stand postponed, and their neighbourhood playgrounds and pools are closed for the summer. The weeks ahead seem painfully long and it all culminates into frustration and irritation.

In addition to the strategies listed above, below are some more creative ways to keep your older kids stay calm, relaxed, and happy.

Indulge in Arts & Crafts - Ask your kids to tap into their creative side and make use of some free arts and crafts tutorials. For instance, Lydia May’s channel has tons of Mandala dot painting tutorials. There are also some websites such as Lovelifedrawing that offer free tutorials that teach accurate proportion, shape and movement studies of human figure. For the fashion-conscious teens, they can have fun creating outfits online with a site like Shoplook.

Keep the Communication Channels Buzzing- Kids need social connections just as much as we do. Offer them unfettered access to their friends and let them continue to socialise via whichever online channel they fancy.

Foster the Love of Music- Singing and music have been proven to improve mental health and reduce anxiety in people. Older kids can be encouraged to make some music with friends on websites such as Soundtrap or Audiotool.

Offer Self-Care Ideas - How about steering your kids’ attention and energy toward some self-care ideas? Here are some fun examples:

• Have them look up and try making a new beauty face mask at home for glowing skin.
• Encourage them to take lots of long, luxurious naps.
• Inspire them to start a gratitude journal to stay positive. You can find ideas, templates and apps for gratitude diary here.
• Have them make bath bombs and then take a long, relaxing bath.
• Motivate them follow a fun Zumba class. They can choose from a variety of Zumba classes online. It’s a great stress buster.

Let Your Older Kids Earn - Throw your children some challenges and reward them in cash or kind for it:

• Break out a 1000-piece puzzle and challenge them to finish it in one day. 
• Ask them to conduct a science experiment. Here are a few experiments you might want to try!
• Nudge them to call up their grandma or grandpa and ask them all about their childhood. 
• Challenge them to wake up early, have a beverage, and watch the sunrise with their friends via a group chat.
• See if they can go an entire day without complaining..about anything!
• Have them go through their wardrobe and give away all the clothes/accessories they’ll never wear. 
• Ask them to try learning computer programming online. You can check out Code.org and set up a free account. It’s fun and easy.

It is natural for kids to be anxious and frustrated in the current environment. As parents, it is our job to minimise the anxiety of our kids by keeping them occupied through interesting educational activities and teaching them how to be in control of their emotions. It is a difficult phase, no doubt, but like any other challenge, this too shall eventually pass.

We’d love to hear from you as to how you are keeping your younger ones relaxed.