Children in a Pandemic: Maintaining a Healthy Routine


Having certain activities established on a daily basis helps minors feel greater security and a sense of stability.


All people, including children, are prone to mental health effects from Covid-19. This, because it is proven that a pandemic, and everything that it entails, generates stress in the population. And, apparently, children could be at greater risk of psychological consequences. Their world is a universe that they do not control and it is perceived as unstable when the beliefs they have – the rituals of their lives together with their daily customs – are altered.

“Routines create a sense of security in children. They know what to expect when they get home from school when they get up, what will happen during the day, etc., which makes it easier for them to be clear about limits, expectations and be consistent”, he claimed Andrea Cid Carreño, a psychologist at IntegraMédica, part of the Bupa group.

Therefore, it is essential that, in the face of difficult situations, such as separation from parents, grief, or a pandemic, it is important to maintain certain habits. This will help the child feel safe and know what to expect. Thus, you will face charges in a better way and healthy habits can be generated.

How to do it? The specialist argued that the adults in the household must reach agreements on sleep, food, work, and leisure schedules, and see how to adjust the schedule. “It is good to anticipate the children about these changes, what are the schedules and rules that they are going to have from now on, in the context of a pandemic, and respect them. Younger children, who still do not handle the clock, they benefit if they are told about specific actions, for example: “After you drink your milk, we’ll read a story, brush your teeth, hug each other and go to sleep,” explained the psychologist.

In addition, the expert part of Bupa added that words like “when” and “then” can be used. For example: “When you finish your homework, then you can watch TV.”

Simple Actions That Make a Difference

To make sure your home runs in the morning, everyone needs to know what to do the next day. The IntegraMédica psychologist gave the following advice:

• Prepare as many things as possible the night before.

• Wake up in a happy and positive way.

• Always have breakfast.

In the afternoons, he recommended that the minor be supervised by a responsible parent, adult, or adolescent:

• Establish a time for lunch, recess, homework, and rest.

• Do homework before watching TV.

• Children need their nap or “break time”, where they are not connected so that their brain rests from stimuli and has the opportunity to develop neural connections through sleep, play, or reading.

• The eleven or dinner should be done as a family as soon as possible, share experiences of the day, emotions and fears. Everyone should be encouraged to participate, and negative criticisms and comments aside.

At night, children need a stable sleep schedule. There are nightly rituals that help you fall asleep, such as reading a story, talking, or singing. The psychologist indicated avoiding active games such as tickling, running and jumping.

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