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12 Fredericksburg Parent and Family • September 2020 As the COVID-19 pandemic looms on and families continue to spend more time at home while working and virtual learning, some moms and dads may begin to feel more stressed and overwhelmed. Such strain may cause friction in their marriage and their roles as par- ents. So, what can families do to ease the burden brought on by the pandemic? One of the most important things families who are working and schooling at home should do is set a schedule and establish a daily routine. This includes creating a desig- nated space that is just for work or school and ensuring everyone is clear on any bound- aries or guidelines when it comes to working, schooling, chores and other responsibilities. A separate area that is just for work (preferably not the bedroom) can assist with differ- entiating between work, school and home since this allows for the illusion of separation when the space is only used for that purpose. Nadia Speziale, a licensed professional counselor with Bright Horizons Counseling Services, recommends getting everyone involved in setting the family schedule. "Kids and family members function better and are more successful when they feel con- nected," Speziale says. "Get a feel for everyone's ideas and feelings and make sure every- one is being heard. With that, parents can then set rules with schedules, what's allowed at what time and what's not. Time frames work great for this as well." COVID-Proofing Your Marriage & Family Families should also try to avoid constant discussion about the coronavirus and try to maintain some sense of normalcy throughout the day, checking in with each other when problems arise. "I always encourage family meetings even without the pandemic," says Jeff Sumpolec, a licensed professional coun- selor with Victory Christian Counseling. "Families should talk about their day, find out what was good about it and what they need to work on." Spouses should also frequently have similar conversations. "As a couple, you really need to be on the same page," Sumpolec says. "Communication is key as you figure out how to adjust, make decisions, resolve issues and try to live in a healthy envi- ronment with so much uncertainty and so much disappointment. It can be a lot." That's why finding time for self-care throughout the day is equally important, especially during stressful times. "Me" time may include taking a walk alone, listening to music in a quiet place, mind- fulness, yoga or meditation, coloring or knitting or finding a new hobby. "Make sure to take breaks and create a safe place that includes some things that you enjoy as well as some relaxing things," says Speziale. "My two favorite coping skills are sleep and moving, two things almost everyone is capable of. Making small day to day goals to get good sleep and move today can change the whole day as well as being proud of yourself accomplishing these small goals." Still, with our normal routines out of whack, some bad days are inevitable. WRITTEN BY BRANDY CENTOLANZA