Top tips to help your child cope with the stress of COVID-19

Mother comforting daughter sitting on sofa.

Image: Westend61/Getty Images

Image: Westend61/Getty Images

The threat of lockdowns and serious illness continue to loom over millions of Australians, and children are not immune. Deputy Director (Research) at UQ’s Parenting and Family Support Centre Associate Professor Alina Morawska shares her top tips for parents to help their children cope with the stress and anxiety of COVID-19.


The COVID-19 pandemic has profoundly affected every aspect of our lives. As parents we have juggled everything from working from home and home-schooling our children, to challenges in accessing groceries, dealing with travel and social restrictions, and the distress associated with unemployment or job insecurity. We are also acutely aware of the needs of children and their confusion and distress about the pandemic.

The loss of time playing and studying together with friends, limited opportunities to visit play areas, and the impact of COVID-19 on parents and other family members is difficult for children. Many global studies show that children are experiencing signs of emotional distress during the pandemic. These include having difficulty concentrating, boredom, irritability, restlessness, nervousness, loneliness, uneasiness, worry, and changes in behaviour.

It’s important to remember that while many children have experienced significant distress, children can also develop resilience through various challenges and adversity.

This creates opportunities for parents to help children develop these skills, improve confidence, and adapt to different situations.

So, here are my top tips for parents to help their children manage stress and develop resilience.

1. Maintain everyday family routines

We all do better when we have some structure around us. Try as much as you can to keep to your regular sleep, meal and exercise routines. Involve children when implementing new routines, such as daily home-school activities.

2. Take care of yourself

To help your children cope with their stress and anxiety, you need to be able to manage your own stress. Your children are watching you, so think about the model you are providing when handling difficult situations. Deal with your own stress and anxiety by taking actions that give you a better sense of personal control. Stick to healthy behaviours as much as possible – good personal hygiene, daily exercise, healthy diet, sufficient sleep, and avoiding alcohol or drugs. Taking a break away from children, relaxing, deep breathing or mindfulness exercises can all help reduce stress. Avoid behaviour that might increase your stress. For example, while it's helpful to keep informed about COVID-19, constant checking on your screens (or ‘doom scrolling’) can increase anxiety.

3. Make sure your child knows you are ready to talk

Talking about their worries and anxieties – and having their questions answered – helps children cope. Let your children know you are there for them and that you are willing to talk about COVID-19. Follow their lead, but if they don’t seek out conversations, be on the lookout for signs of distress or changes in behaviour. When your child wants to talk about their feelings, or has questions about the pandemic, listen carefully and stay calm. You may be surprised about their different perspectives or the confusion they're experiencing. Let children know it is OK to be worried.

4. Be truthful when answering children’s questions

When your child asks a question, find out what they know about the issue before answering. Keep your answers simple and accurate, and at your child’s level of development. You can involve older children in finding information from trusted sources, such as official government websites.  

5. Set realistic expectations

Many things are out of our control. As a parent, focus on the things you can control and be realistic about what you can achieve. For example, home learning is tough for many children and parents, and it’s even more challenging if you are working at the same time. Be kind to yourself, prioritise what you can manage, and help your children to focus on activities that are possible given your circumstances.

6. Seek support

We’re all in this together, so connect with others to help you cope. Find ways to help your children connect with family, friends and neighbours. This could be via video calls or social media, messages written in chalk on footpaths, or letters or packages shared between friends. Seek out the following professional support sources if you need extra help:

If you need additional support, your child’s GP or paediatrician will be able to refer you to an appropriate mental health practitioner.


Image: tatyaby/Adobe Stock

A child in a medical mask during the coronovirus in the world.

1. Maintain everyday family routines

We all do better when we have some structure around us. Try as much as you can to keep to your regular sleep, meal and exercise routines. Involve children when implementing new routines, such as daily home-school activities.

2. Take care of yourself

To help your children cope with their stress and anxiety, you need to be able to manage your own stress. Your children are watching you, so think about the model you are providing when handling difficult situations. Deal with your own stress and anxiety by taking actions that give you a better sense of personal control. Stick to healthy behaviours as much as possible – good personal hygiene, daily exercise, healthy diet, sufficient sleep, and avoiding alcohol or drugs. Taking a break away from children, relaxing, deep breathing or mindfulness exercises can all help reduce stress. Avoid behaviour that might increase your stress. For example, while it's helpful to keep informed about COVID-19, constant checking on your screens (or ‘doom scrolling’) can increase anxiety.

3. Make sure your child knows you are ready to talk

Talking about their worries and anxieties – and having their questions answered – helps children cope. Let your children know you are there for them and that you are willing to talk about COVID-19. Follow their lead, but if they don’t seek out conversations, be on the lookout for signs of distress or changes in behaviour. When your child wants to talk about their feelings, or has questions about the pandemic, listen carefully and stay calm. You may be surprised about their different perspectives or the confusion they're experiencing. Let children know it is OK to be worried.

4. Be truthful when answering children’s questions

When your child asks a question, find out what they know about the issue before answering. Keep your answers simple and accurate, and at your child’s level of development. You can involve older children in finding information from trusted sources, such as official government websites.  

5. Set realistic expectations

Many things are out of our control. As a parent, focus on the things you can control and be realistic about what you can achieve. For example, home learning is tough for many children and parents, and it’s even more challenging if you are working at the same time. Be kind to yourself, prioritise what you can manage, and help your children to focus on activities that are possible given your circumstances.

6. Seek support

We’re all in this together, so connect with others to help you cope. Find ways to help your children connect with family, friends and neighbours. This could be via video calls or social media, messages written in chalk on footpaths, or letters or packages shared between friends. Seek out the following professional support sources if you need extra help:

If you need additional support, your child’s GP or paediatrician will be able to refer you to an appropriate mental health practitioner.


Image: tatyaby/Adobe Stock

A child in a medical mask during the coronovirus in the world.