Tips to manage work while supporting children at home
Talk to your children and make a plan
- Begin by asking your children how they feel and share your own feelings.
- Make a plan together for how you will each do your daily activities.
- Talk to your children about breaks and how you will spend free time together.
- Use “when-then” statements such as “when my work is done, then we can play”.
- Minimize distractions by designating spaces, using headphones and reminding children of the plan.
Set realistic expectations
- Be reasonable in what you expect of you and your children. Expect progress not perfection.
- Be patient. Show kindness to you and your children.
- Use reminders to stay on track but be flexible and willing to change the plan as needed.
- Celebrate the wins, no matter how small.
Focus on the positive
- Notice the good things happening around us such as spending more time together as a family and the many acts of kindness.
- Think about what you are thankful for right now. Gratitude helps us to focus on the good.
- Find humour each day. Allow yourself to smile or laugh especially in difficult times.
Make self-care a priority
- Schedule breaks and check in with your children.
- Stretch and step away from the computer.
- Use relaxation or self-care breaks to boost mood and productivity.
- After work, take a walk, do a crossword, or listen to music to create a buffer between work and before starting your home routine.
- Do activities you enjoy and spend time with family.
- Make a joy list and do something that brings you joy each day (e.g., read, listen to music, take a bath, call a friend, cook a meal, or get outdoors, etc.)
- Eat healthy, stay hydrated, move more and practice a good sleep routine.
- Check out the links on the next page to learn more ways to take care.
Reach out, stay connected
- Connect with people such as friends, family,
co-workers and neighbours to remind us that we are not alone.
- Involve other members of your home in activities such as cooking and chores. Try cooking as a family activity or share the load with children by giving them age-appropriate chores.
- Ask for help. Reach out to teachers or others that can help your children with schoolwork. Reach out for parent support too.
Helpful Phone Lines
|Emergency||911||24 hours, 7 days/week|
|Provincial Mental Health Crisis Line||1-888-737-4668||24 hours, 7 days/week|
|Crisis Text Line||Text ‘Talk’ to 686868||24 hours, 7 days/week|
|Kids Help Phone||1-800-668-6868||24 hours, 7 days/week|
|CHANNAL Warm Line||1-855-753-2560||9:00 a.m. – 12:00 midnight|
|Mental Health and Addictions Systems Navigator
||1-877-999-7589||8:30 a.m. – 4:30 p.m. Monday – Friday|
|Domestic Violence Helpline||Call or Text 1-888-709-7090||8:30 a.m. – 4:30 p.m. Monday – Friday|
|Provincial Opioid Toll-Free Line||1-844-752-3588|
||811||24 hours, 7 days/week|
Services related to this information:
- Mental health systems navigator.
- DoorWays: call an office in your area for counselling options at mha.easternhealth.ca/doorways.
- E-mental health options from the comfort of your home: https://nl.bridgethegapp.ca/adult/online-programs.
- Not sure who to call? Help starts here. Call 211 for local community/government programs and services. 24 hours, 7 days/week
- For more information on COVID-19, visit: https://www.gov.nl.ca/covid-19.