Children and teens may experience low mood related to COVID-19. Changes in routine, not being able to spend time with friends, and not being able to enjoy favorite activities (e.g., team sports, clubs, shopping, eating out) can result in feeling sad, hopeless, restless, and irritable. If you notice that a child or teen in your life is feeling low, here are some suggestions:
- Support a regular and adequate sleep schedule. The American Academy of Pediatrics provides helpful guidelines on how much sleep your child or teen should be getting.
- Explore ways to help your child or teen stay active during this time. Playing outside, taking walks as a family, and fun indoor exercises (e.g., dancing) are great options.
- Encourage your child or teen to connect virtually with their friends. Older children and teens in particular may enjoy study/homework groups with classmates. Online games can also be a good way for kids to spend time together. Game time can also be a reward for finishing homework assignments and helping out around the house. Find online game options that are suitable for your child (note: all games might not be suitable for children of all ages; make sure to supervise your child’s gaming access).
- Monitor screen time and set limits where appropriate. Social media can be a great way to stay connected during social distancing, however, it can also expose kids to stressful news and instill a sense of “missing out.” Talk to your kids about limiting social media time.
- Feeling helpful and giving back are great ways to alleviate low mood. You may consider creating masks, virtually visiting folks who might be feeling isolated, or making sack lunches for students who might not have access to food. Your child may be interested in making a video or art project to thank essential employees. Look for ways to get kids involved in giving back and staying busy. You can email messages of gratitude and appreciation to Stony Brook Medicine employees, which are posted are internal websites and printed for posting throughout the hospital.
- Find ways to spend meaningful time together as a family or one-on-one. Even brief, but high-quality time can have a big effect on mood. Puzzles, cooking, board games, and reading together are good ways to stay connected and improve mood.
- Be validating and just listen when your child is feeling sad or upset (e.g., missing their friends, not being able to do their favorite activities). Immediately trying to problem solve or reassure your child that “it’s not that bad” can unintentionally amplify negative emotions.
Feeling low during this time is normal; it is a natural response to these stressful and uncertain times, and kids – like many people – may be dealing with feelings of loss, uncertainty, and stress. However, feeling low can be a sign of an underlying mental health issue. Changes in appetite, weight, persistent irritability, sleeping much more or less than usual, or loss of interest in things that your child has always enjoyed can be signs to seek help. If you are concerned that your child may be depressed, please call us at 631-632-8657.