Parenting Service Alert (PSA): Manage Meltdowns (Theirs and Yours)
Everyone has meltdowns when they are stressed. They need to be validated, not ignored.
Decide on a “quiet time” location for members of your household when they are feeling stressed. This is a peaceful place to regroup when someone feels a meltdown coming on.
Breathing exercises are a great way to help manage stressful feelings.
Practice 4 by 4 breathing: Count to four as you take a breath, hold it, and count to four. Count to four as you breathe out, hold it, and count to four. Repeat 4 times. ------- El PSA de ahora es maniobrar berrinches/derrumbes (De ellos y usted)
Todos tienen derrumbes cuando se sienten estresados. Necesitan ser validados, no ignoraros.
Decida en un lugar para “tiempo callado” que miembros de su casa puedan usar cuando se sienten estresados. Este es un lugar tranquilo para recolectarse cuando alguien siente que un derrumbe se avecina. Ejercicios de respiración son una gran manera de manejar el estrés.
Practicando ejercicios de respiración 4 por 4 Cuente hasta cuatro mientras toma un respiro, aguántelo y cuente hasta cuatro. Cuente hasta cuatro mientras suelta el respiro, aguántelo y cuente hasta cuatro. Repita cuatro veces.
Tip: Manage meltdowns (theirs and yours! Coping tips for kids and adults…).
Everyone has the occasional meltdown – a term we prefer over “temper tantrums”. They are a part of life with toddlers, and while they decrease with age, ANYONE going through high levels of stress and frustration may experience a sudden overwhelming flood of emotions. Meltdowns happen when stress levels are greater than our ability to cope. Toddlers will often throw themselves on the floor, kick and scream; older children (and parents) may lash out and yell or burst into tears. It’s important to remember that meltdowns are NOT “only for attention”. Struggling children, teens, and adults should never be ignored!
When a meltdown occurs with your child or teen: try to remain calm and validate their feelings while reminding them we are a resource (e.g., “I see you’re upset, this is so hard, and I’m here for you”). Offer comforting and wait for their emotions to calm before trying to impart any logic or reasoning. Once your child is calm, then you can revisit whatever it was that triggered the meltdown. Talk about what can be done to solve a problem or how to prevent things from getting out of control the next time. Often, though, just reflecting their feelings may be all that is needed.
When you feel a meltdown coming on: try to relax and take a few deep breaths.Take a mini-break in a quiet place. Have another adult in the household take over for awhile.Go for a long walk if you can: adding a daily walk or period of physical activity will help improve your mood and ability to cope.Talk openly to another adult about your feelings. Read, or write down your feelings/thoughts in a journal.It’s important to practice self-care during this stressful time because we need to take care of ourselves in order to be able to take care of others.
We will get through this, and we’re here to help!