Coping through COVID: 10 Tips for Teens

It’s safe to say that 2020 hasn’t exactly turned out as planned. One day we were celebrating the New Year, and the next the world seemed to stop. First, sporting events and performances were canceled, then prom, and before we knew it, class was being taught via video chat. Restaurants closed, people lost jobs, and some people even lost their lives.

The effects of COVID-19 have impacted life around the globe in the same way a natural disaster hits a community; it seems to have come out of nowhere, it changes everything, and we all have to find ways to move forward. In a time where the event isn’t over and when there aren’t any answers yet, how are we expected to get back to normal? Here are some ideas about what you can do to get through these moments of disappointment, frustration, and uncertainty.

1. Recognize your losses and take time to work through your emotions.

We’re not just talking about the huge stuff. Not being able to rock your role in the school musical, go to that concert you bought tickets to months ago, host your graduation party, go to camp, or finally have that reconstructive surgery – these are all losses that you’re allowed to have feelings about. If it’s a big deal to you, it’s a big deal that deserves your attention.

2. Talk to someone you think will understand.

Not everyone is going to get what you’re going through or why you’re feeling a certain way. In times of difficulty, it is important to connect with someone who “gets it”, or at least someone who can genuinely support you while you sit with those feelings. This could be a parent/guardian, friend, spiritual guide, or even a professional. Finding a reliable person to listen to you when you’re struggling is a resource that will help you throughout your life.

3. Make new routines or rituals with family and friends.

Let’s be honest – COVID kinda threw a wrench in the whole feeling of normal. Disruption like this can be really challenging, so establishing a new routine can help you feel in control and back on track.

4. Focus on what you can control.

Stressful situations often show us how little control we really have, but the choices we make can influence the final outcome. To help with those difficult realities, remind yourself to concentrate on your focus of control – your attitude, response, actions, and reactions.

5. Stay connected with friends.

You are probably already doing this, but consider taking a look at the ways you are staying connected to see if there are more approaches you can include. The great thing about technology is all the ways we can interact – you no longer have to be in the same room to play a game, co-write a song, or work on a community service project. You may even want to connect with people in a community that you share an experience with, like the Phoenix Virtual Youth and Family Group.

6. Find ways to feel grounded.

This might take some practice and exploration of different strategies, but finding ways to self-regulate can help you avoid feeling overwhelmed or panicked in almost any situation. This kind of coping usually asks you to focus on your senses in detail – identify at least 5 things you can hear around you. What can you smell? Can you feel the breeze moving around you? You can try things like deep breathing, cold showers, movement, or even singing at the top of your lungs!

7. Give yourself a break!

It is normal to feel unmotivated when the challenges around you seem overwhelming. Your ability to cope functionally through a situation like COVID can come in waves; you may get through a feeling only to experience it again a few weeks later. That is a normal response to uncertainty and change. Be gentle with yourself (and do your best to be gentle with others).

8. Take stock of what you have and focus on what makes you feel good.

This can be physical (your abilities, family, and belongings), emotional (your mindset and coping skills), social (your friends and connections), or spiritual (belief system). Reflecting on these things can help you find support where and when you need it most.

9. Limit your media intake.

This could mean watching the news less, or even spending less time scrolling through social media. The world is still learning about this virus and there is new information coming out every day. It’s hard to keep up, and sometimes the information we are given is confusing or inaccurate. Decide what is right for you, and find a trusted source of information to go to when you are ready for it.

10. Look toward the future.

Looking into the future right now might be hard since we don’t really know what is coming. You might like having plans A-Z ready and waiting, or you may just want to roll on from one idea to the next. Whatever works for you, just be sure to remind yourself that this is hard, but it will end.

Christen Bradbury is a Recreation Therapist and Child Life Specialist currently living in Valencia, Spain. She was introduced to the burn community in 2011 when she began working as the Senior CTRS/CCLS at Shriners Hospitals for Children – Boston. During that time she became involved in programming for the Phoenix World Burn Congress. After her move overseas, she took on the role of lead facilitator in the Phoenix UBelong program. She is now coordinating new youth and family programming for Phoenix World Burn Congress.