Periods of crisis, uncertainty, and rapid change take a real toll on mental health—for adults and children alike. Whether it’s a global event, a personal hardship, or ongoing stress in daily life, the principles for protecting mental health remain consistent. This article was originally written during the COVID-19 pandemic and has been updated to reflect timeless guidance on managing stress and protecting your family’s mental health during difficult times.
You Are Not Alone
The most important thing to remember when life feels overwhelming is this: you are not alone. Whatever you are experiencing right now—fear, grief, anger, exhaustion, or a strange mix of all of them—these are normal human responses to abnormal circumstances.
As Dr. Ellie Pelc, Director of CCY Clinical Services at the Center for Children and Youth, reminds us: “Be gentle with yourself. You are doing the best you can with the resources you have.”
Protecting Your Mental Health During Stressful Times
Here are the evidence-based strategies our clinical team recommends for managing stress and preserving mental health during periods of uncertainty:
Maintain Structure and Routine
When the world feels unpredictable, routine provides a sense of control and normalcy. Try to maintain consistent wake times, mealtimes, and bedtimes—for yourself and your children. Structure reduces anxiety and helps the nervous system settle.
Limit News and Social Media Consumption
Staying informed is important, but constant exposure to distressing content can amplify anxiety and helplessness. Set specific times to check news—perhaps once in the morning and once in the evening—and avoid screens for at least an hour before bed.
Stay Connected
Isolation is one of the greatest threats to mental health. Reach out to friends and family regularly—by phone, video call, or in person. Genuine connection, even brief, is one of the most powerful buffers against anxiety and depression.
Move Your Body
Physical activity is one of the most effective tools we have for managing stress. Even a 20-minute walk can meaningfully reduce cortisol levels and improve mood. Make movement a daily priority for yourself and your kids.
Focus on What You Can Control
Anxiety tends to focus our attention on what we can’t control. Intentionally redirecting to what is within your control—your responses, your choices, your daily habits—can reduce the sense of helplessness that fuels anxiety.
Be Honest With Your Children—At Their Level
Children know when something is wrong. Trying to shield them entirely can increase their worry. Simple, calm, honest answers to their questions—appropriate to their age—are more reassuring than silence. Let them know you are safe, that adults are working to help, and that you will get through this together.
Ask for Help When You Need It
There is no award for managing alone. Reaching out for support—whether to a friend, a family member, or a mental health professional—is a sign of strength, not weakness.
Supporting Children’s Mental Health
Children take their emotional cues from the adults around them. When you manage your own stress well, you’re also modeling healthy coping for your kids. Key strategies for supporting children include maintaining routines, limiting their exposure to distressing content, answering their questions honestly, and making sure they feel connected and loved.
Watch for signs that your child may be struggling: changes in sleep, appetite, or behavior; withdrawal from activities they usually enjoy; persistent worry or sadness; or physical complaints without a clear medical cause. These can all be signs of childhood anxiety that warrant attention.
You may also find it helpful to read about peaceful parenting strategies and building emotional resiliency in children.
We’re Here to Help
If you or your family are struggling with stress, anxiety, or the weight of difficult circumstances, our licensed clinicians at the Center for Children and Youth are here. We support individuals, children, and families through challenging times—with compassion, evidence-based care, and practical strategies that work.
Schedule a free consultation with our team — we’re ready to help you and your family find your footing.
