ᑕᖃᕐᒪᓂᕐᒥᒃ ᐊᓯᖏᓐᓂᒡᓗ ᐃᒃᐱᖕᓂᐊᓂᕐᓂᒃ ᑲᒪᑦᑎᐊᕐᓂᖅ

Managing Stress and Other Emotions

ᕿᑐᕐᖓᐃᑦ ᑲᑉᐱᐊᓱᑐᐃᓐᓇᕆᐊᖃᕐᒪᑦ, ᐊᒃᓱᕈᓗᐊᕐᓗᑎᒡᓗ, ᓯᕘᕋᔾᔪᑎᖃᕐᓗᑎᒡᓘᓐᓂᑦ ᓄᕙᖕᓇᖅ-19ᒥᒃ ᖃᓂᒪᔾᔪᐊᕐᓂᕐᒥᒃ. ᐃᕿᐊᖖᒍᖅᓯᒪᑐᐃᓐᓇᕆᐊᖃᖅᑐᑎᒃ, ᓂᖖᒐᐅᒪᓗᑎᒃ ᑭᐱᖖᒍᓗᑎᒡᓘᓐᓃᑦ. ᐊᖏᔪᖅᑳᕆᔭᐅᑎᓪᓗᑎᑦ ᐸᖅᑭᔨᒋᔭᐅᑎᓪᓗᑎᓪᓘᓐᓂᑦ, ᑕᒪᒃᑯᓂᖓᑦᑕᐅᖅ ᐃᒃᐱᒍᓱᑐᐃᓐᓇᕆᐊᖃᖅᐳᑎᑦ. ᑕᒪᒃᑯᐊ ᐅᔾᔨᕆᒍᕕᒋᑦ ᐃᒃᐱᖕᓂᐊᒋᔭᑎᑦ ᐊᓂᒍᐃᖃᑎᒌᒐᓱᒋᐊᖃᖅᐳᓯ.

Your children may be feeling scared, stressed, or nervous about the COVID-19 pandemic.
They might also be feeling bored, angry, or lonely. As a parent or caregiver, you may be experiencing some of these feelings too. It is important to recognize and work through these feelings together.

ᐅᕝᕙ ᐃᓱᐊᖅᑐᑦ ᐱᓕᕆᐊᖑᔪᓐᓇᖅᑐᑦ:

Some healthy ways to do this:

ᐃᓗᖕᒧᑦ ᓂᐅᕐᔪᐊᖅᐸᓪᓗᓯ ᓈᓴᐃᓗᑎᑦ ᖁᓕᒧᑦ

Breathe deeply and count to ten

ᐱᓱᕋᔭᒡᓗᑎᑦ ᓯᓚᒥᓪᓘᓐᓂᑦ ᐱᖖᒍᐊᕐᓗᑎᑦ

Go for a walk or play outside

ᐅᖃᖃᑎᖃᕐᓗᑎᑦ ᐃᓚᖕᓂ ᐱᖃᓐᓇᕆᔭᕐᓂᒡᓘᓐᓃᑦ ᐅᖄᓚᐅᑎᒃᑯᑦ ᖃᕋᓴᐅᔭᒃᑯᓪᓘᓐᓃᑦ

Talk to a family member or friend on the phone or online

ᖃᕋᓴᐅᔭᕐᒦᓐᓃᑦ ᓇᐃᒡᓕᒋᐊᕐᓗᒍ, ᐱᓗᐊᖅᑐᒥ ᑐᓴᖃᑦᑕᐅᑎᓕᕆᔾᔪᑎᒃᑯᑦ ᐃᓅᖃᑎᖕᓂ

Limit screen time, especially on social media

ᐃᓕᔅᓯᓐᓂ ᐅᑯᐊ ᐱᓕᕆᐊᕆᒃᑭᑦ!

Try these activities at home!

ᓴᐃᓕᓇᖅᑐᒥᒃ ᐋᖅᑮᓗᑎᑦ

ᐱᓕᕆᖃᑎᒌᓪᓗᓯ ᓴᐃᓕᓇᖅᑐᓕᐅᕆᔅᓯ ᐃᓕᔅᓯᓐᓂ ᓱᕈᓯᕐᓄᑦ ᓴᐃᓕᕕᐅᔪᓐᓇᕐᓗᓂ, ᐃᓱᒪᕕᐅᔪᓐᓇᕐᓗᓂ, ᐃᒃᐱᖕᓂᐊᓂᖏᓐᓂᒡᓗ ᐅᔾᔨᕈᓱᕝᕕᐅᔪᓐᓇᕐᓗᓂ. ᓱᕈᓰᑦ ᑕᐃᑯᖖᒐᐃᔪᓐᓇᖅᑎᓪᓗᒋᑦ ᓴᐃᓕᓇᖅᑐᒧᑦ ᓴᐃᓕᔾᔪᑎᒋᔪᓐᓇᖅᑕᖏᓐᓂᒃ, ᓲᕐᓗ ᕿᐲᑦ, ᐊᑭᓰᑦ, ᐅᖃᓕᒫᒐᐃᑦ, ᐆᒪᔪᖖᒍᐊᑦ ᑲᐃᒻᒥᐊᒐᐃᑦ, ᐊᒥᐊᕆᔾᔪᑏᑦ, ᐊᔾᔨᖖᒍᖏᓐᓂᒡᓗ ᓇᒡᓕᒋᔭᖏᑕ.

ᐊᓂᖅᑎᕆᕐᔪᐊᕐᓗᓂ

ᐃᓗᖕᒧᑦ ᓂᐅᕐᔪᐊᖅᐸᓪᓗᑎᑦ ᓱᒃᑲᐃᑦᑐᒥᒃ. ᑕᑯᓐᓇᖖᒍᐊᕐᓗᑎ ᑎᒦᑦ ᑕᑕᑎᕐᓗᒍ ᐳᓪᓚᕐᒥ ᐳᕕᒐᖅᑎᑐᑦ. ᓯᓚᖕᒧᑦ ᐊᓂᖅᓵᓕᕐᒥᓗᑎᑦ ᓱᒃᑲᐃᓪᓗᑎᑦ. ᑎᒥᖕᓂ ᐳᓪᓚᖅ ᐊᓂᑎᑕᐃᓐᓇᕆᓗᒍ. ᐅᔾᔨᕆᕕᐅᒃ ᖃᓄᑎᒋ ᓴᐃᓪᓕᐊᓪᓚᒻᒪᖔᖅᐱᑦ. ᑕᐃᒪᐃᓕᐅᖏᓐᓇᕆᑦ ᐃᒃᐱᖕᓂᐊᓃᑦ ᐃᒃᐱᒋᕐᔪᐊᖅᑲᐅᔭᑎᑦ ᖄᖏᕋᓱᖕᓂᖏᓐᓂᒃ.

ᓴᒃᑯᒍᒃ

ᓯᑯᖖᒋᕐᓗᑎᑦ ᑎᒥᖕᓃᑦᑐᓕᒫᑦ ᓄᑮᑦ ᐃᓱᒪᒋᒃᑭᑦ. ᐊᐅᓚᑎᒃᑭᑦ ᓄᑭᓕᒫᑦ ᑎᒥᓐᓃᑦᑐᑦ ᓇᓪᓕᒃᑭᑕᕐᓗᒋᑦ, ᑮᓇᕐᓂᑦ ᐱᒋᐊᕐᓗᑎᑦ ᑕᐅᓄᖓ ᐃᓯᒐᖕᓄᑦ. ᐊᓂᖅᓵᖅᑐᕐᔪᐊᕐᓗᑎᑦ ᐃᓱᒪᑦᑕᐃᓕᒪᓗᑎᑦ ᑭᓱᓕᒫᑦᑎᐊᓂᒃ. ᑎᒥᓕᒫᑦᑎᐊᑦ ᓱᑲᑦᑐᐊᓘᑎᑲᐃᓐᓇᕈᒃ ᓈᓴᐃᓗᑎᑦ ᐱᖓᓱᓄᑦ ᓱᒃᑲᐃᓪᓗᑎᑦ, ᖃᓱᑎᓪᓗᒍ ᐊᓂᖅᓴᐅᒥᕐᔪᐊᕐᓗᑎᑦ. ᑎᒥᓐᓃᑦᑐᓕᒫᑦ ᓄᑮᑦ ᓱᑲᑎᑖᓗᒋᖃᑦᑕᒃᑭᑦ ᓇᓪᓕᒃᑭᑕᕐᓗᒋᑦ, ᖃᓱᑎᑉᐸᓪᓗᒋᑦ ᐊᓂᖅᓴᐅᒥᕐᔪᐊᕐᓗᑎᑦ. ᐊᓂᖅᓵᖅᑐᕐᔪᐊᕆᑦ ᓱᒃᑲᐃᓪᓗᑎᑦ ᐅᐃᕋᔮᓪᓗᑎᓪᓗ. ᖃᓄᖅ ᐃᒃᐱᖕᓂᐊᓕᖅᐱᑦ?

Create a Peace Place

Work together to create a quiet space in your home where children can relax, think, and reflect on their feelings. Encourage children to put things in the Peace Place that help them feel calm, such as comfortable blankets and pillows, books, stuffed toys, colouring supplies, or photos of loved ones.

Breathe Deeply

Breathe in slowly and deeply. Imagine that you are filling your body up with air like a balloon. Then breathe out slowly. Let all the air out of your body. Notice how calm you feel after breathing deeply. Keep doing this until your strong emotions have passed.

Let It Go

Close your eyes and think about all the muscles in your body. Wiggle all the muscles in your body one by one, starting with your face and moving all the way down to your toes. Breathe deeply and try not to think about anything at all. Squeeze your whole body tight for three seconds, then let it go with a big, loud sigh. Squeeze all the muscles in your body tightly one by one, and then let them go with a big, loud sigh each time. Take three deep breaths and slowly open your eyes. How do you feel now?

ᐅᕝᕙ ᐅᑯᐊ ᐱᓕᕆᔾᔪᑎᑦ ᐊᑐᕈᓐᓇᖅᑕᑎᑦ ᕿᑐᕐᖓᓐᓄᑦ ᐃᒃᐱᖕᓂᐊᓂᕐᓂᒃ ᐅᖃᓪᓚᐅᑎᖃᖅᑎᓪᓗᑎᑦ.

Here are some resources that can help you talk with your children about the emotions they may be experiencing:

ᐊᑎᖓ – Title

ᓯᓚᑐᔪᓄᑦ ᓱᕈᓯᕐᓄᑦ | MindMasters
ᐃᓛᓐᓂᒃᑯᑦ ᓂᙵᐅᒪᖅᑰᔨᖃᑦᑕᖅᑐᖓ: ᐊᔪᕆᖅᓲᔾᔨᔾᔪᑎ ᐃᒃᐱᖕᓂᐊᓂᓕᕆᔪᓂᒃ ᑎᑎᖅᑭᕆᔾᔪᑎᓄᑦ ᐊᖏᔪᖅᑳᕆᔭᐅᔪᓄᑦ ᓱᕈᓯᓛᓕᕆᓂᕐᒥᒃ ᐃᓕᓐᓂᐊᖅᑎᑦᑎᕙᒃᑐᓄᓪᓗ | Sometimes I Feel Angry: A Guide to Emotional Literacy for Parents and Early Childhood Educators
ᐃᓛᓐᓂᒃᑯᑦ ᓯᕘᕋᖅᑰᔨᖃᑦᑕᖅᑐᖓ: ᐊᔪᕆᖅᓲᔾᔨᔾᔪᑎ ᐃᒃᐱᖕᓂᐊᓂᓕᕆᔪᓂᒃ ᑎᑎᖅᑭᕆᔾᔪᑎᓄᑦ ᐊᖏᔪᖅᑳᕆᔭᐅᔪᓄᑦ ᓱᕈᓯᓛᓕᕆᓂᕐᒥᒃ ᐃᓕᓐᓂᐊᖅᑎᑦᑎᕙᒃᑐᓄᓪᓗ | Sometimes I Feel Nervous: A Guide to Emotional Literacy for Parents and Early Childhood Educators
ᐃᓛᓐᓂᒃᑯᑦ ᓯᒡᒐᔾᔨᖅᑰᔨᖃᑦᑕᖅᑐᖓ: ᐊᔪᕆᖅᓲᔾᔨᔾᔪᑎ ᐃᒃᐱᖕᓂᐊᓂᓕᕆᔪᓂᒃ ᑎᑎᖅᑭᕆᔾᔪᑎᓄᑦ ᐊᖏᔪᖅᑳᕆᔭᐅᔪᓄᑦ ᓱᕈᓯᓛᓕᕆᓂᕐᒥᒃ ᐃᓕᓐᓂᐊᖅᑎᑦᑎᕙᒃᑐᓄᓪᓗ | Sometimes I Feel Jealous: A Guide to Emotional Literacy for Parents and Early Childhood Educators
ᐃᓛᓐᓂᒃᑯᑦ ᓯᕘᕋᔫᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Nervous
ᐃᓛᓐᓂᒃᑯᑦ ᑲᑉᐱᐊᓱᒃᑑᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Scared
ᐃᓛᓐᓂᒃᑯᑦ ᐃᕿᐊᖖᒍᖅᑑᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Bored
ᐃᓛᓐᓂᒃᑯᑦ ᓂᖖᒐᐅᒪᔫᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Angry
ᐃᓛᓐᓂᒃᑯᑦ ᑭᐱᖖᒍᔫᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Lonely
ᐃᓛᓐᓂᒃᑯᑦ ᕿᒃᓵᑦᑑᔮᖅᐸᒃᑐᖓ | Sometimes I Feel Sad
ᖃᓄᐃᑉᐳᖓ | How I Am Feeling
ᓄᑕᖅᑲᓄᑦ ᐃᑲᔪᖅᑕᐅᔪᒪᕕᒃᓴᐃᑦ ᐅᖄᓚᕕᖕᓄᑦ ᐸᐃᑉᐹᖅ: ᐃᓱᒪᒋᔭᖃᖅᐱᑦ? | Kids Help Phone Tip Sheet: Something on Your Mind?
ᓄᑕᖅᑲᓄᑦ ᐃᑲᔪᖅᑕᐅᔪᒪᕕᒃᓴᐃᑦ ᐅᖄᓚᕕᖕᓄᑦ ᐸᐃᑉᐹᑦ: ᖃᓄᐃᖏᓐᓂᕐᒧᑦ ᐊᒃᓴᑳᔪᖖᒍᐊᖅ | Kids Help Phone Tip Sheet: The Wheel of Well-Being
Stress Management Bingo

 

ᐃᓱᒫᓗᒃᑯᕕᑦ ᐊᒃᓱᕈᓗᐊᕈᕕᓪᓘᓐᓃᑦ ᐊᓰᓪᓘᓐᓃᑦ ᖃᐅᔨᒪᔭᐃᑦ, ᐅᕗᖓ ᐃᑲᔪᕆᐊᖅᑕᐅᔪᒪᔪᓐᓇᖅᐳᑎᑦ:

If you or someone you know is experiencing increased anxiety and stress, you can contact the following helplines:

ᓄᓇᕗᑦ ᑲᒪᑦᓯᐊᖅᑐᑦ ᐃᑲᔪᖅᑕᐅᔪᒪᕕᒃ:

1-800-265-3333

ᐃᓐᓇᕐᓄᑦ ᐃᑲᔪᖅᑕᐅᔪᒪᕕᒃ:

1-866-684-5056

ᓱᕈᓯᕐᓄᑦ ᐃᑲᔪᖅᑕᐅᔪᒪᕕᑦ:
ᐅᖄᓚᒋᑦ 1-800-668-6868, ᑎᑎᕋᕆᑦ CONNECT ᐅᕗᖓ 686868, lᑎᑎᕋᖃᑦᑕᐅᑎᖃᕈᓐᓇᖅᑐᑎᑦ ᐅᓐᓄᐊᒥᑦ 7ᒧᑦ ᐅᓪᓛᒃᑯᑦ ᐅᕙᓂ kidshelpphone.ca/live-chat/

Nunavut Kamatsiaqtut Helpline:

1-800-265-3333

Elders’ Support Line:

1-866-684-5056

Kids Help Phone:
Call 1-800-668-6868, text CONNECT to 686868, live chat from midnight to 7am at kidshelpphone.ca/live-chat/

ᐸᓖᓯᒃᑯᓄᑦ ᐅᖄᓚᒋᑦ ᐃᕝᕕᑦ ᐊᓰᓪᓘᓐᓃᑦ ᐊᑦᑕᕐᓇᖅᑐᒦᓕᖅᐸᑦ ᐃᒻᒥᓂᒡᓗ ᐋᓐᓂᑐᐃᓐᓇᕆᐊᖃᖅᑑᔮᖅᐸᑦ ᐊᓯᖏᓐᓂᒡᓗ ᐋᓐᓂᖅᓯᓗᓂ.

Contact the RCMP if you or someone you know is at immediate risk of harming themselves or others.