Ribbleton Avenue Methodist Junior School

Some support for Parents and Children to support with anxiety during Lockdown:

Strategies for parents

• Re-establish routines with your child, including earlier bedtime and getting up each morning in plenty of time. Be mindful that your child may find the first few days/weeks at school very tiring but this will be a short-term issue whilst they rebuild their stamina for learning

• Work with your child to set goals and targets for what can be achieved each day - this might be school work 'targets' and social 'targets'
• Talk to your child about what they are looking forward to / anxious about in terms of returning to school – the 'stress bucket approach' may be useful
• Remember simple steps to try and reduce anxiety resulting from the COVID19 pandemic such as:
  • Limiting news coverage o Increasing contact (safely) with others outside of your household
  • Build in times of the day for a treat – a hot bath, a walk, a game you enjoy
  • Use exercise, games, films, etc to distract your thoughts
  • Sharing of worries – consider writing a blog or diary

Useful resources for parents and children to use at home to manage anxiety

• https://www.annafreud.org/media/11459/7waysanxiety.pdf - strategies for broaching anxiety with children and young people
• Ideas for Calming activities to undertake at home – may help pupils with anxiety
• Apps such as Chill Panda, Worrinots and ThinkNinja may help children manage their worries and anxieties
• Guidance produced by the government for parents on supporting children and young people's mental health

AIM' are working with schools to support parents to understand children's mental health and are providing a FREE qualification to help. 'Understanding Children & Young People's Mental Health' which is nationally accredited and certificated upon completion.

Structure:

The qualification is all question based

6 weeks to be completed, taking between 15-30 hours to do so

Online platform to complete the qualification, therefore a computer or laptop will be needed.

2 workbooks to be completed, with them needing to be submitted at the 3- & 6-week stage.

Tutor support throughout for any help and guidance

Please watch this video giving more details: https://www.youtube.com/watch?v=fFh3rTZkJSA

Withdrawal fee of up to £150 for non-completion without genuine reason (signing up with no effort to complete, it’s very rare this is enforced as we only recommend individuals who want to complete the course to enrol and extensions are available if permitted by the college)

Criteria:

Aged 19+

Have the right to work in the UK

Have been in the EU/UK for the past 3 years

Not currently doing a government funded qualification

Once completed, can enrol on further qualifications

To enrol, complete the details here but please be sure you are able to complete as there may be a £150 withdrawal charge if you don't complete the course https://formstack.io/TyZSZjXRWndR4L6rW7HXEpqpL8_drGsA9XWS0F15Xgj56D1utKVODIduJM61p1nhfdCKT8UmXXxllagjX0gfWQ

Relaxation techniques for parents and students

 The more you try these techniques the better you will get and the more they will work. It will take time and regular practice before you start to feel the benefits.

Relaxation preparation

• find a cool and quiet room where you'll not be disturbed
• Make sure you feel comfortable in what you are wearing.
• lie down or sit comfortably with your legs uncrossed
• lightly close your eyes or focus on a spot in front of you
• clear your thoughts and focus on your breath

Don’t worry if you can’t relax immediately. Thoughts might pop into your mind. Don’t focus on them just let them pass through.

Make a note of how relaxed you were before, and after, the exercises to see if it's helped.

Breathing to relax

Breathing too quickly, and deeply, can make you feel dizzy, faint or even more anxious. Taking slow, regular breaths can help you to control anxious thoughts and feelings, and make you feel calmer.

To control your breathing:

1. place one hand on your chest and the other over your stomach. You want your stomach to move more than your chest as you breathe
2. take a slow, regular breath in (through your nose if you can). Watch your hands as you breathe in. The hand on your stomach should move and your chest should not
3. breathe out slowly through pursed lips
4. repeat this 10 times, twice a day

It might take time to master this technique. Once you have, you won’t need to watch your hands or put them on your stomach. You can use this technique anytime you feel anxious.

Simple visualisation exercise

This exercise involves using an image as a way to focus the mind.

Create in your mind an ideal spot to relax. It can be:

1. real or imaginary
2. somewhere you will find restful, calming, safe and happy
3. a place you would want to return to whenever you feel the need to relax

Imagine it in as much detail as you can – use your senses to make it as real as possible – and see yourself comfortably enjoying this place.

Now close your eyes and take a slow, regular breath in through your nose. Become aware of your breathing. Focus on your relaxation place in all its detail and breathe out through your mouth.

Do this exercise for 10 to 20 minutes.

Quick muscle relaxation

This exercise will teach you to recognise and reduce muscle tension. You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn.

Sitting in a comfortable chair:

1. close your eyes and concentrate on your breathing. Slowly breath in through your nose and out through your mouth
2. make a fist, squeezing your hand tightly
3. hold this for a few seconds, noticing the tension
4. slowly open your fingers and feel the difference — notice the tension leaving. Your hand is much lighter and relaxed. enjoy this feeling

If you have any physical injuries or conditions that may cause muscle pain, don’t tense the muscle in that area.

After relaxation

Don’t rush to get up after relaxation exercises. Sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy. Open your eyes and make sure you feel all right before standing up.

Throughout the day check yourself and remember to

• drop your shoulders
• check your breathing
• relax the muscles in your body

Stay safe and don’t much too much pressure on yourself this is a difficult time for everyone. Take time to be kind to yourself.