It's a difficult day, a day we shouldn't be facing, but remember your love, your strength and that we all stand against this as a community. As someone has just reminded me, this was caused by people, not by natural forces -
Here's some ideas that might help -
It's at times like this that our adrenalin is going full tilt, fight/flight responses fully engaged - but if you or your kids are still in lockdown, you will be feeling frozen and wanting action. It's a hard time to practice patience and calm, but imperative for your brain to function optimally.
So, if you're in lockdown and worried;
When you're in an anxious high adrenalin state your brain finds it difficult to think rationally. It's important to return your brain to a more normal state before making decisions.
Use your breathing rhythm to calm yourself, long slow breaths in and out and focus your attention on the breath to help your body return to a more normal state.
Focus on things around you rather than thoughts in your head, try to be in the situation, not in the potential situations in your head.
Reduce your exposure to social media. Listen to verified reports and need-to-know information.
Keep eating and drinking if you can.
Here's some things to help your kids when you get home safe;
Be vigilant about the amount of media you and they are watching, there's a lot of rumour out there, limit your watching to necessary information rather than information that increases worry and rumination.
Distract kids from the subject with games, videos, books, the usual things that they enjoy.
Avoid too much talk about the topic in front of them, give them the information they need but don't go on.
Eat good nutritious food, keep hydrated, don't change household routines because of the situation, - the kids can still do the washing up!
Look after yourself so that you can nurture them - talk to friends/other adults if you are feeling upset, so that you can then be a listening ear for your children.
Kids may be scared and will want to share their fears. It's normal to feel worried, but reassure them that the world hasn't changed, this is an unusual situation and things will go back to normal soon. When you listen you don't need to solve, you just need to listen and be empathic. Feelings usually retreat after a short while if they are listened to and acknowledged. Avoid dismissing feelings.
Be gentle with yourself and others, bring on your loving self to encourage others to as well.
Kia kaha Ōtautahi