Coping with Difficult Thoughts and Feelings - For Parents, Carers and Trusted Adults

When a child or young person is feeling unwell or has persistent physical symptoms, it can be incredibly challenging and result in both physical and emotional difficulties. During these times, it’s common for them to experience a range of thoughts and feelings that can be difficult to navigate. As a parent, carer or trusted adult, your support can be really important in helping them manage these difficulties.

Things that can help your child or young person:
 

• Encourage open communication: Encourage them to share their worries, fears or frustrations with you or another trusted adult if they feel comfortable. If it’s a helpful thought, you can work together to find out the answer, but if it’s an unhelpful thought then you can think of things they can do to look after themselves and hopefully feel less overwhelmed by the thought.
• Practice some grounding exercises together: You can introduce them to grounding exercises to help them manage overwhelming emotions. You can even practice them together! Try to pay attention to your senses, think about what you can see, smell, touch, taste and hear. This video guides you through this technique: 5-4-3-2-1 Grounding Method:  5 Senses Grounding Exercise to Manage Anxiety.
• Encourage social connections: Encourage them to stay connected with friends, even when they feel like being alone. Social support can help ease feelings of loneliness and anxiety. You can arrange video calls or short visits if they’re up for it.
• Promote self-care: Help them identify self-care activities that make them feel good. This will be different for everyone, but might include reading a book, drawing, or spending some time outside. Consider their interests and energy levels.
• Encourage activities they enjoy: This could be reading, art, sports or anything else! This can be difficult when their mind is telling them things like “I’m too tired” or “I can’t be bothered”. It’s trying to be helpful, but it’s stopping them doing things that may help them feel more like themself. Consider starting with small, manageable activities or tasks that feel achievable for your child or young person.
• Support physical activity: This looks different for everyone – if you’re not sure about what activities your child or young person can do, check with professionals if needed. It’s important that they enjoy the activity, so find what makes them feel good and start small. It can be good to encourage them to do these things with friends or family too.
• Seek professional support: Stay in touch with their school and other professionals who can provide additional support. If their thoughts and feelings become too difficult to manage, consult their GP or a mental health professional for further guidance.

If you are worried about your child or young person’s mental health, and feel they may be unsafe, including thinking of harming themselves, please see our Keeping Yourself Safe page. If you feel they are in immediate danger, please call 999 or visit A&E.

These difficulties can be challenging, not only for the child or young person, but also for those who care about them. It is important that you take care of your own wellbeing too. This could include taking breaks to recharge, practicing self-care, and seeking support from friends, family or professionals.

You can call the Parent Helpline run by YoungMinds; more information can be found on their website: Parents Helpline | Mental Health Help for Your Child | YoungMinds

You can access SilverCloud online programmes focused on supporting young people with anxiety. Find out more and register here: SilverCloud

There are also more helpful resources on these links:

• Anna Freud - Resources for families
   
• Anna Freud - Self-care for all parents and carers

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