Parenting Through Political Upheaval: How to Support Kids in Uncertain Times
The world is loud right now. News headlines are filled with conflict, fear, and uncertainty. As parents, we feel the weight of it—and whether we intend to or not, our kids pick up on that weight, too. They absorb our stress, our worries, our unspoken fears. And yet, starting a conversation about what’s happening can feel overwhelming. Where do we begin? How much do we share? And how do we support our kids when we’re struggling ourselves?
The answer starts with us.
Before You Talk: Ground Yourself First
Before engaging in difficult conversations, check in with yourself. Are you feeling calm? Do you have the emotional capacity to hold space for your child’s fears and questions? If not, that’s okay. Take a moment. Breathe. Regulate yourself first, so you can model the very stability and reassurance your child needs.
Children look to us not just for information, but for emotional cues. When we bring calmness, compassion, and attunement into the conversation, we create a space where they feel safe to express their thoughts and feelings.
Ask First: What Do They Know?
Before jumping into explanations, start by asking your child what they already know. They might be hearing snippets from school, social media, or overhearing adult conversations. Their understanding might be incomplete or distorted, and this gives you a chance to correct misinformation or clarify confusion.
They might also know a lot more than you think. That’s okay, too. Meeting them where they are—without overwhelming them with details they’re not ready for—helps guide the conversation in an age-appropriate way.
And if they ask something you don’t know? It’s completely fine to say, “I don’t know yet, but I can look into that.” This models honesty and a healthy approach to uncertainty.
Attunement: More Than Just Words
Conversations about heavy topics aren’t just about what’s being said—it’s about how it’s being received. Pay attention to your child’s body language. Notice their breathing, their eye contact, their tone. Are they fidgeting? Are their eyes sad? Are they breathing shallowly? Reflect what you see:
“Your eyes look a little worried right now.”
“I notice you’re taking small breaths. This seems tough for you.”
This kind of attunement helps children feel seen—which is often more important than having all the right answers.
Validate, Don’t Minimize
It can be tempting to reassure children with phrases like, “Don’t worry, everything will be fine.” While well-intentioned, this can sometimes dismiss their feelings. Instead, validate their emotions:
“I can see why this feels scary.”
“It makes sense that you’re feeling this way.”
“This is a lot to take in, and you’re doing a great job sharing your feelings.”
Feeling seen and heard builds emotional resilience. It teaches children that their emotions are valid and that they have a safe place to process them.
Helping Kids Cope: What to Do With Big Emotions
Sometimes, just talking is enough. Other times, kids may need a little more support in processing their feelings. Here are a few ways to help them move through big emotions:
Tapping (EFT) – Gentle tapping on acupressure points can help regulate stress and anxiety.
Breathing Exercises – Teach them simple breathing techniques, like deep belly breaths, to calm their nervous system.
Creative Expression – Drawing, journaling, or storytelling can help them process what they’re feeling.
Therapy or Support Groups – If they’re struggling, consider therapy as a safe space for them to process their emotions with a trained professional.
Building Resilience for the Next Generation
At the core of it all, kids don’t need perfect answers—they need presence. They need to know that no matter how chaotic the world feels, their parents are here, steady and listening. When we create space for their emotions, model emotional regulation, and validate their experiences, we’re helping them build the tools they need to navigate uncertainty—not just now, but for the rest of their lives.
Because resilience isn’t about avoiding fear or sadness. It’s about knowing you’re not alone in it.
And that is a lesson worth passing down.
Takeaways
Parenting through political upheaval requires grounding yourself first so you can support your child with emotional stability. Start by understanding what your child already knows to guide the conversation in an age-appropriate way, while being attuned to their body language and emotions. Validate their feelings instead of minimizing them, and offer coping tools like breathing exercises or creative expression to help them process big emotions. Above all, your presence and ability to listen provide the foundation for building resilience, teaching kids that even in uncertain times, they are not alone.
About the Author
Elizabeth Trujillo is a Licensed Marriage and Family Therapist providing virtual therapy services in English and Spanish to those living in California. Elizabeth specializing in trauma recovery, anxiety, and generational healing. With a deep passion for empowering moms to break the cycle of trauma, Elizabeth combines her expertise in mind-body-spirit modalities like CRM and ART with a compassionate, humorous approach. Drawing from her own experiences as a mother and a lifelong learner of psychology, she believes in the transformative power of emotional honesty and connection. Elizabeth is dedicated to helping women navigate the messy journey of motherhood while fostering resilience in themselves and their children.
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