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Helping children adjust after the pandemic

Updated: Jul 27, 2023

Key Points

  1. Support emotional well-being: Encourage open conversations, validate children's emotions, offer comfort and reassurance, and foster resilience by modeling healthy coping mechanisms.

  2. Rebuild social connections: Arrange playdates, encourage involvement in extracurricular activities, and teach empathy and compassion to help children reconnect with their peers.

  3. Ease back into academics: Establish structured routines, communicate with educators, encourage a love for learning, and be patient and flexible as children adapt to the new academic environment.

  4. Address grief and loss: Provide a safe space for expression, offer age-appropriate information about death and loss, and create opportunities for remembering loved ones while seeking professional help if needed.

  5. Promote physical health: Encourage regular exercise, monitor screen time, maintain a balanced diet, and prioritize sleep to ensure children's overall well-being.

Cartoon Image of a child fighting a monster. the monster represnts anxiety


The COVID-19 pandemic took the world by storm, leaving lasting impacts on every aspect of our lives. As we transition to a post-pandemic world, it is essential for parents to help their children adjust to the changes brought about by this unprecedented event. In this article, we will explore the challenges children face in the aftermath of the pandemic and offer practical, evidence-based advice for parents to support their children's social, emotional, and cognitive development.

I. Understanding the Challenges

  1. Disrupted routines and lifestyles The pandemic caused massive disruptions to daily routines, including school closures, remote learning, and limitations on social interactions. As a result, many children have struggled to maintain a sense of normalcy.

  2. Social isolation and loneliness Social distancing guidelines led to reduced opportunities for children to interact with their peers, potentially affecting their social skills and emotional well-being.

  3. Anxiety and fear The ongoing uncertainty surrounding the pandemic and its effects on health, safety, and the economy has contributed to increased anxiety and fear among children.

  4. Grieving and loss Many children have experienced the loss of loved ones, friends, or teachers due to the pandemic, leaving them grappling with grief and loss.

II. Supporting Children's Emotional Well-being

  1. Acknowledge their feelings Encourage open conversations about the pandemic, its impacts, and your child's emotions. Validate their feelings and reassure them that it's okay to feel a range of emotions during these challenging times.

  2. Offer comfort and reassurance Help your child understand that the situation is improving, and the steps being taken to ensure their safety, such as vaccinations and continued public health measures.

  3. Foster resilience Encourage a growth mindset and help your child develop coping strategies to deal with stress and uncertainty. Teach them to identify and focus on the things they can control, while accepting those they cannot.

  4. Model healthy coping mechanisms Demonstrate positive coping strategies, such as engaging in relaxation techniques, maintaining a balanced lifestyle, and seeking social support from loved ones.

III. Rebuilding Social Connections

  1. Encourage social interactions Arrange playdates and outings with other families, following public health guidelines, to help your child reconnect with their peers and rebuild social skills.

  2. Support involvement in extracurricular activities Enroll your child in sports, clubs, or other activities that interest them, providing opportunities for socialization and personal growth.

  3. Foster empathy and compassion Teach your child the importance of understanding and supporting others who may also be struggling with the pandemic's aftermath.

IV. Easing Back into Academics

  1. Create a structured routine Establish a daily routine that includes regular wake-up and bedtime, designated study hours, and breaks for relaxation and play.

  2. Communicate with educators Stay in touch with your child's teachers and school staff to understand their academic progress and any support they may need.

  3. Encourage a love for learning Promote a positive attitude towards education and help your child rediscover their passions and interests.

  4. Be patient and flexible Understand that your child may need time to adjust to the new academic environment and be prepared to make changes to their routine if necessary.V. Addressing Grief and Loss

  5. Provide a safe space for expression Allow your child to express their feelings about the loss they have experienced, and validate their emotions.

  6. Offer age-appropriate information Explain the concept of death and loss in a way that is appropriate for your child's age and developmental stage.

  7. Create opportunities for remembering Encourage your child to remember the person they have lost through activities such as writingletters, drawing pictures, or creating a memory box filled with special items.

  8. Seek professional help if needed If your child is struggling to cope with their grief, consider seeking the help of a trained therapist or counselor specializing in grief and loss.

VI. Promoting Physical Health

  1. Encourage regular exercise Help your child establish a routine that includes physical activity, such as walking, biking, or playing sports, to maintain their overall health and well-being.

  2. Monitor screen time Set age-appropriate limits on screen time for your child, and encourage them to engage in activities that promote creativity and social interaction.

  3. Maintain a balanced diet Provide your child with a variety of healthy food options to ensure they receive the necessary nutrients for growth and development.

  4. Prioritize sleep Ensure your child gets an adequate amount of sleep each night, as this plays a crucial role in their physical, emotional, and cognitive well-being.

VII. Final Thoughts

Helping your child adjust after the pandemic may feel like a daunting task, but by providing emotional support, fostering social connections, easing back into academics, addressing grief and loss, and promoting physical health, you can empower them to thrive in the post-pandemic world. Remember that every child is unique, and their adjustment process may vary. Be patient, flexible, and compassionate as you guide your child through this transition, and don't hesitate to seek professional help if needed. With your love and support, your child can successfully navigate the new normal and continue to grow and develop in a healthy and positive way.


Are you having challenges recovering from the emotional effects of the pandemic?

Explore your wellness with the Post-Pandemic Recovery Workbook. This workbook is designed by professionals utilizing the best of the clinical literature on self-improvement to assist you in achieving your wellness goals.


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