Supporting Your Family’s Mental Health Through Change and Uncertainty

From political changes to community-wide stressors, many families, especially those from immigrant or marginalized communities, are navigating daily challenges that impact their emotional well-being. During times of uncertainty, it’s completely natural for both kids and adults to feel anxious, scared, or unsettled. But with the right tools, routines, and support systems in place, your family can find ways to cope and grow stronger together.

Whether you’re trying to help your kids feel safe, manage your own stress, or find resources for family mental health support, here are some practical, age-appropriate ideas for navigating anxiety in uncertain times.

Recognizing the Impact of Uncertainty on Mental Health

When current events like immigration policy shifts, political unrest, or institutional violence dominate the news, families often feel the emotional toll. For immigrant families in particular, the anxiety can be layered: worries about safety, legal status, or discrimination can affect both parents and children, even if the threat isn’t immediate. 

It’s important to know how to recognize when young people in your family may be struggling with their mental health. Anxiety looks different for every child, but common signs include:

• Trouble sleeping or frequent nightmares

• Clinginess or separation anxiety

• Headaches or stomach aches with no medical cause

• Mood swings, irritability, or withdrawal

• Sudden changes in school performance

Older kids or teens may internalize more, turning to social media or friends instead of sharing their fears directly. That’s why it’s important to stay connected, observant, and open.

Parenting during political change or community unrest is overwhelming. You’re expected to be the calm in the storm, even when you're struggling yourself. Naming your own emotions, and knowing it’s okay to feel them, is the first step toward healing for both you and your children.

Creating a Sense of Safety and Routine at Home

Kids don’t need to know all the details of what’s going on in the world, but they do need to feel safe. One of the most powerful tools you have is consistency. Predictable routines help kids feel secure, even when the world feels unpredictable. Simple daily rituals, like having breakfast together, taking after-school walks, or making time for bedtime stories, can provide an anchor when everything else feels out of your control.

Protecting Time Around News

Set gentle but firm boundaries around media usage, including phones, TVs, and iPads. Avoid having the news on in the background. Instead, choose intentional times to check headlines, ideally out of your children’s earshot. Consider a “digital sunset,” which includes no devices an hour before bed, to help everyone wind down.

Grounding Together

Small, daily rituals can help build resilience and family connection, especially during times of change or uncertainty. Introduce calming activities you can do as a family, such as:

• Five-minute breathing exercises

• Drawing or coloring after school

• Creating a “calm-down corner” with soft pillows, fidget toys, or soothing scents

• Practicing gratitude at dinner or before bed

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How to Talk to Kids About Scary or Uncertain Events

It’s natural to want to shield your children from scary realities, but they can often pick up on tension whether you talk about it or not. Having honest but age-appropriate conversations builds trust and helps kids make sense of their world.

Keep It Simple and Honest

For young children in particular, stick to the basics. You might say something like, “Some people are feeling worried right now, but we are safe, and there are helpers working to make things better.” Older kids and teens may ask more direct questions. Be honest, and if you don’t know the answer, say so. It’s okay to admit, “I’m not sure, but I’m here to figure it out with you and will be here if you need to talk about it, too.”

Validate and Reassure

Affirmations go a long way in building emotional safety. Let your child know their feelings make sense. Try saying something like:

• “It’s okay to feel nervous about this.”

• “I hear that you’re scared, and I’m here with you.”

• “Even when things feel uncertain, we’re doing everything we can to stay safe.”

  
  

Coping Strategies for Families Facing Community-Level Stress

When stress is felt across an entire community, like during ICE raids, political protests, or public health scares, it’s crucial to have accessible coping strategies.

Mind-Body Tools for All Ages

• Breathing Techniques: Try box breathing (inhale 4 counts, hold 4, exhale 4, hold 4) as a family.

• Journaling: Older kids and parents can write about their emotions; younger kids can draw.

• Mindfulness Walks: Pay attention to the colors, sounds, and smells around you.

Art, music, storytelling, and imaginative play also offer kids a safe way to process big feelings. Even a shared dance party in the living room can be a powerful emotional release.

Know Where to Turn

Remember that you don’t have to do this alone. Consider reaching out to:

• School counselors or teachers

• Local mental health organizations

• Faith-based or cultural support groups

• Community centers serving immigrant families

In Los Angeles County, many organizations offer mental health in marginalized communities, including free or low-cost support for immigrants. You can also always reach out to SEWI for help navigating mental health resources that may be available to you.

Caring for Yourself So You Can Support Your Kids

You’ve probably heard the saying, “You can’t pour from an empty cup.” The truth is, caring for your own mental health is not selfish. It’s essential to being present and grounded for your family.

Model Calm and Regulation

Your kids are always watching how you handle stress. When you pause to take a breath or say, “I’m feeling overwhelmed, so I’m going to take a short walk,” you’re teaching them how to self-regulate, too.

Create Space for Your Needs

Even five minutes a day for your own emotional check-in, journaling, or stretching can make a difference. If you can, find time weekly to connect with friends, join a parent support group, or speak with a therapist.

Additional Resources to Help

Here are some tools and supports you can access right away:

Hotlines & Text Lines

• California Parent & Youth Helpline: 1-855-427-2736

• Teen Line (Text “TEEN” to 839863)

• National Alliance on Mental Illness (NAMI): 1-800-950-NAMI

  
  

Printable Tools & Tip Sheets

• Child Mind Institute: Helping Children Cope After a Traumatic Event

• Sesame Street in Communities: Emotional Well-Being

Local Support in LA County

• The Los Angeles Office of Immigrant Affairs provides resources, legal assistance, and connections to essential services to help immigrant families navigate life in LA County safely and confidently. You can also visit their “Know Your Rights Page” for more information on resources and legal information.

• The Los Angeles County Department of Mental Health (DMH) provides a wide range of mental health services for immigrant families, including crisis support, therapy, and community-based programs. Their services are available regardless of immigration status to help families cope with stress and trauma.

• Immigrant Rising provides 6-week Wellness Support Groups led by trained mental health providers or registered clinicians and are designed to help undocumented people feel less alone and more understood.

  
  

Need Social & Emotional Support?

During times of uncertainty, your love, consistency, and care are some of the most powerful protections your child can have. By focusing on emotional safety, open communication, and support, both for your child and yourself, you’re building a foundation of resilience that lasts far beyond the current moment.

If you need social and emotional support during this time, please don’t hesitate to reach out to SEWI. We are local to the Los Angeles area and stand with the immigrant community.