Navigating Emotions During Uncertain Times
Hey there, my parenting powerhouse friend! BREATHE, just BREATHE! It's ok to step away and take a breath right now. In times of uncertainty, it’s completely normal to feel a mix of emotions—and for our children to feel the same. As parents, it can be challenging to balance our own emotional responses while guiding our children through their feelings. But here’s the good news: you don’t have to have it all figured out. Navigating emotions is a journey, and you and your child are learning it together.
Here are six simple ways to stay grounded, support your child, and manage emotions (yours and theirs!) during uncertain times. Try them all or choose the one(s) that resonate most with you.
1. Name and Acknowledge Your Own Emotions
Before you can help your child manage their feelings, it’s essential to first recognize your own. Sometimes we as parents feel the pressure to hide our emotions for the sake of keeping our children calm, but acknowledging our feelings helps us show up as more mindful, empathetic and emotionally aware parents.
Practice Self-Awareness: Take a moment to tune in and ask yourself, “What am I feeling right now?” Naming your emotions (whether it’s worry, frustration, sadness, or uncertainty) can actually help reduce their intensity and make them more manageable.
Embrace Self-Compassion: Remember that it’s okay to have mixed emotions, even if it’s uncomfortable. Parenting in uncertain times isn’t easy, and feeling a range of emotions is both natural and human. When you name it, it becomes easier to tame it.
2. Model Emotional Resilience for Your Child
Children take cues from us on how to handle their own emotions. By managing our reactions in front of them, we’re providing a powerful example of emotional resilience and emotional agility.
Express Emotions Calmly: If you’re feeling anxious, try saying something like, “I’m feeling a bit nervous, but I know this feeling will pass.” This helps normalize emotions and shows your child that it’s okay to talk about and express feelings.
Share Coping Strategies: Let your child see you using simple tools like deep breathing, journaling, or taking a quick break. Children are sponges and learn a lot from watching their parents and other trusted adults in their lives.
3. Talk About Emotions Together
Sometimes children don’t understand what they’re feeling during uncertain times, which can make their emotions feel bigger and harder to manage. Creating a safe space to talk about these feelings can provide comfort.
Ask Open-Ended Questions: Try asking, “What’s been on your mind lately?” or “How are you feeling about everything that’s going on?” to encourage them to share what they’re experiencing.
Validate Their Emotions: Try to resist the urge to “fix” their feelings. Instead, respond with empathy—phrases like, “I can see why you’d feel that way” or “It’s okay to feel upset about this”. This helps your child to feel seen, heard, and understood.
4. Keep Routine, But Stay Flexible
In uncertain times, having some structure can help children feel safe and grounded. Children thrive with routines that provide predictability, which can be especially comforting when everything else feels so unpredictable.
Establish Small Routines: Even something as simple as reading together in the morning or having a family dinner each night can create stability.
Pause and Pivot When Needed: Sometimes life throws unexpected changes at us, and flexibility becomes necessary. If a routine has to change, explain it to your child gently, and reassure them that they’re safe, even if things look a little different.
5. Remember: Emotions Come and Go
In challenging moments, it’s easy for both children and parents to feel like emotions are permanent. However, a powerful reminder we can offer (to ourselves and our children) is that emotions come and go—they don’t last forever.
Give Reassurance: Phrases like, “Feelings are like waves; they come and go,” can help your child understand that emotions are temporary and that they’ll feel better in time.
Surf the Emotional Waves Together: Reassure your child that you’re with them no matter what, and that together, you’ll surf every wave of emotion that comes. Knowing they have your support can make all the difference.
6. Prioritize Self-Care for Yourself and Your Family
Parenting in uncertain times can be emotionally draining, which is why self-care isn’t just a luxury—it’s essential. Taking small moments for yourself can replenish your energy and help you show up as the calm, supportive parent you strive to be.
Take a Mindful Moment: Even if it’s just 10 minutes, make time for something that relaxes or refreshes you. Whether it’s sipping your favorite tea, going for a short walk, or taking a few deep breaths, these small acts of self-care can go a long way.
Set Healthy Boundaries: Limit exposure to stressful news or conversations if they increase your anxiety. A more peaceful mind can make it easier to provide calm support for your child.
Embracing Uncertainty Together
It’s not about having all the answers; it’s about being there for your child as they process their emotions—and letting yourself process yours, too. Navigating emotions during uncertain times is challenging, but together, we can take it one day, one emotion, one moment at a time. Your love, support, and openness are exactly what your child needs to feel secure, no matter what changes come their way.
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Keep Calm and Parent On!
Coach SeTara, Your Parent EI Coach
