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Therapist’s Guide: Helping Your Child During the Pandemic

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As a licensed psychotherapist serving the Long Island and Manhattan area; my practice has shifted to solely utilizing telehealth due to the COVID-19 outbreak. I am seeing my young clients ages 4-16 on video sessions instead of in person sessions. With tons of information out there that can help adults to process and cope with this global pandemic; I have seen minimal content to help children cope with these uncertain times.

With the adjustment of school closing, lack of socialization, and presence of family members that are normally not home; this can be a very strange and confusing time for kids. We as therapists and parents must come up with creative ways to help children adjust, feel safe and express themselves during this difficult time.

If your child is noticeably bored, restless, withdrawn, sad, worried or lonely; here are some tips to help you help them :

  1. PLAY BAll: toss a ball together! when your child catches the ball have them name something that is making them feel either sad, angry, scared, happy or sad. when they toss the ball back, you address their feelings.

  2. PEAK & VALLEY: have your child discuss the highs and lows of their day. What was the peak or the best moment of the day? What was the Valley or the lowest part of the day?

  3. MAGIC WAND: Have your child create a magic wand out of anything in the house. i RECOMMEND a remote, or even an empty paper towel roll. Use this wand to transport them to their happy place or create a new outcome. Get creative here!

  4. VISION BOARD: Create a vision board together using old magazines or any pictures you can find. this can help your child focus on all of the things they can control (Goals, favorite things, what describes them).

  5. WHERE ON MY BODY DO I FEEL: this is a take on meditation, and can help calm down your child. have them tell you where on their body they are experiencing their emotions and talk them through what they are feeling.

BONUS: utilize essential oils such as lavender and peppermint to keep children calm and focused!

If you would like to receive added support during this time please reach out either via email or by phone!

Stay safe & healthy

Love & Light,

Sari L. Klar, LMHC
Phone: (516) 729-5850
Email:SariLauren.LMHC@gmail.com

How to Stop & Prevent Panic Attacks

In a split second your body is consumed with a somatic sensation closely related to a heart attack. With fear of death, your throat tightens, heart skip beats, and you struggle to take a relieving gasp of air. Does this feeling sound familiar to you? 

 

You may have experienced the signs of a panic attack!  

 

In discussing the topic of overcoming panic we begin with the simplest of questions. What is a panic attack and why is this happening!? 

 

A panic attack is the sudden feeling of acute and disabling anxiety and they could be happening to you for a series of reasons We all physically respond to stress," says Barbara O. Rothbaum, PhD, psychiatry professor and director, Trauma and Anxiety Recovery Program, at Atlanta's Emory University School of Medicine. "You might feel anxious about work-related problems, taking a big exam, or making an important decision. But someone who suffers from panic disorder may react to those same moderate pressures with an exaggerated physical reaction-as if he or she were about to be attacked by a wild tiger or fall from a great height. It's full-on, adrenaline-pumping, fight-or-flight response."

 

 

Here are some tips to overcoming panic!

 

Time it out : A panic attack only lasts for about 10 minutes! During this uncomfortable time it's important distract yourself with a healthy positive thought and a healthy and positive activity. My trick is to sing to your favorite song, it relaxes the muscles and fills your mind with new thoughts.

 

Mindfulness based stress reduction is an evidenced based therapeutic approach to manage anxiety by using active present moment thought process. If you can redirect your thoughts about the future or the past to the here and now you may experience something I like to call, freedom! 

 

Grounding techniques: grounding is your ability to get in touch with your senses. The floor beneath you, the textures, scents and colors that surround you. This technique is used to help bring you back to reality and out of your negative automatic thoughts. 

Sending Love & Light,

Sari L. Klar,LMHC

 

 

 

 

Breathwork Exercises to Decrease Anxiety

The process of regulating and controlling our breathing can act as one of the most incredible and useful tools in coping with anxiety.

At the end of every session I guide my clients in a meditative and grounding experience focusing on connecting to breath.

When we begin to focus and create intentional slow breathing; it can actually regulate blood pressure and balance our central nervous system.

Here are a few of my favorite Breathwork Excersies to Decrease Anxiety..

  • 4 Second Breathing

    Each Inhalation & Exhalation should last 4 seconds long. close your eyes, put your feet in the ground and begin to slow down each inhalation and exhalation. Try this 4 times and see how you feel. Focus on this pattern of breathing instead if focusing your attention on your thoughts.

  • Reverse Nostril Breathing

    Breathing control technique known as nadi shodhana. Sitting up, breathe in through one nostril while you gently block the other one by pressing your finger against it. When you exhale, release your finger and breathe through the other nostril, blocking the opposite nostril.

  • Visualization Breathing

    As you inhale, begin to visualize your breath traveling into your nose, through your entire body, and back out again. Imagine this cleansing energy filling your body with beautiful invigorating energy. Flowing throughout every cell and recycling again and again. Focusing on your breathing activates your parasympathetic system, encouraging you to feel calm and relaxed.

  • Ocean Breathing

    Inhale deeply and slowly through your nose, then exhale just as slowly, using your throat to make a sound almost like that of an ocean wave coming to shore. As you exhale, focus on the sound your breath is making, the vibration and the control.

Allow these exercises to transport you into a healthy more supportive state of mind. A space where you are fully present and all is well in your world.

Sending love & light,

Sari Klar, LMHC


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