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February 25, 2025

Anxiety Management for Families During Uncertain Times: A Guide for Parents and Caregivers

Anxiety Management for Families During Uncertain Times: A Guide for Parents and Caregivers
By: Dr. Erica Wollerman
Periods of uncertainty—whether they’re related to global events, personal changes, or daily stress—can amplify feelings of anxiety for everyone, especially for children and teens. As families navigate these times together, it can be difficult to know how to provide the support they need while managing your own emotions and concerns. Anxiety can look different for each family member, and the impact of stress may vary depending on age, temperament, and personal experiences. However, with the right tools, support, and guidance, families can find ways to cope, thrive, and rebuild a sense of security.

At Thrive Therapy Studio, we understand that no family is immune to anxiety during uncertain times. As a psychological services company serving children, teens, and families in San Diego, we believe in a holistic, compassionate approach to mental health. By using Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and SPACE (Supportive Parenting for Anxious Childhood Emotions); we support families in understanding and addressing the root causes of anxiety while empowering everyone in the household to engage in healthy coping strategies.

Here are several practical and compassionate strategies for managing anxiety as a family during times of uncertainty:

1. Normalize Conversations About Anxiety
The first step to alleviating anxiety in your family is to create an open and nonjudgmental space for discussing feelings. Children and teens may not always have the words to express their emotions, but they are incredibly sensitive to the stress and tension around them. Start by asking simple questions like, “How are you feeling today?” or “Is there anything that’s been making you worried?”

By normalizing these conversations, you help your loved ones understand that it’s okay to have anxious thoughts and that they are not alone in feeling that way. As a parent, it’s important to model vulnerability and self-care. Acknowledging your own feelings of uncertainty can teach your children that it’s okay to experience emotions, and it’s also okay to seek support.

2. Create Predictability and Routine
Anxiety often arises from the fear of the unknown. When life feels chaotic, creating structure and predictability within the home can help children and teens feel more secure. This doesn’t mean you need to have every minute of every day planned out, but establishing daily routines—like having regular mealtimes, bedtime routines, and time for relaxation—can provide a sense of comfort.

During periods of uncertainty, parents can also benefit from taking the time to intentionally schedule family activities that promote connection. Whether it’s cooking a meal together, playing board games, or having a family walk, these moments of togetherness can help reduce anxiety by fostering a sense of safety and support.

3. Focus on What’s Within Your Control
Anxiety often thrives when we focus on things outside of our control. While it’s easy to feel overwhelmed by news cycles, world events, or personal situations, it’s important to identify what you can control. Encourage your family to focus on small, manageable actions they can take each day—like keeping their room tidy, practicing relaxation techniques, or doing something kind for a neighbor.

Engaging in “control circles” (a technique used in CBT) can help both parents and children differentiate between what can and cannot be controlled. By focusing on actions that foster a sense of empowerment, families can combat helplessness and reduce anxiety.

4. Practice Mindfulness and Relaxation Techniques
Mindfulness practices—like deep breathing, grounding exercises, and meditation—can be highly effective for managing anxiety. These techniques bring attention back to the present moment, reducing the power of anxious thoughts and calming the mind.

Here are some specific mindfulness and relaxation techniques that families can try together:

Deep Breathing

A simple yet powerful way to calm the body and mind is by engaging in deep, slow breathing. Try the 4-7-8 technique:

  • Inhale slowly through your nose for 4 seconds
  • Hold your breath for 7 seconds
  • Exhale slowly through your mouth for 8 seconds
  • Repeat this cycle 3–5 times. This technique helps slow your heart rate, reduce muscle tension, and create a sense of calm.

Grounding Exercises

Grounding techniques help anchor individuals to the present moment when anxiety feels overwhelming. Try the 5-4-3-2-1 grounding exercise:

  • 5 things you can see (Look around and identify five objects in your environment)
  • 4 things you can touch (Focus on the feeling of an object, the ground under your feet, or the texture of your clothes)
  • 3 things you can hear (Listen for sounds like birds, cars, or air conditioning)
  • 2 things you can smell (Notice any scents around you, like food or fresh air)
  • 1 thing you can taste (Savor the taste of a drink or food in your mouth)

This technique helps reorient your focus to your senses, which reduces anxiety and helps you feel more grounded.

Mindful Movement

Engage in simple stretches or yoga poses as a family to release physical tension and promote relaxation. A favorite yoga pose for calming anxiety is Child’s Pose:

  • Start on your hands and knees, then slowly lower your hips toward your heels, extending your arms in front of you.
  • Rest your forehead on the floor and focus on your breath. Hold the pose for a few minutes to help release physical and mental tension.

Guided Visualization

Visualizations can be an effective way to manage anxiety by shifting your focus to positive or calming images. Try the Peaceful Place exercise:

  • Close your eyes and imagine a place where you feel completely safe and at ease—a beach, a quiet forest, or a favorite room.
  • Engage all your senses: What do you see? Hear? Smell? Feel?
  • Spend a few minutes “in” your peaceful place, letting go of worries and inviting a sense of calm.

These mindfulness and relaxation exercises are great ways for families to bond while reducing stress together. You can make these activities part of your daily routine, allowing everyone to learn techniques they can use when anxiety arises.

5. Recognize and Address Social Inequalities
Periods of uncertainty and crisis often exacerbate existing social inequalities, and these disparities can contribute to heightened anxiety in marginalized communities. Whether it’s due to socioeconomic factors, race, or access to healthcare, families facing additional stressors may experience more intense anxiety.

It’s crucial for parents and caregivers to be aware of these systemic issues, as they may influence the mental health of your children and teens. Engage in age-appropriate conversations about social justice, community resilience, and advocacy. This can help your family feel more empowered to make positive changes and create a sense of hope, even when things feel uncertain.

Supporting your child’s mental health is not only about addressing individual feelings, but also understanding the broader context of their lives. By promoting open dialogue about these social issues, you can help your children develop empathy and resilience in the face of challenges.

6. Seek Professional Support When Needed
Sometimes, the anxiety within a family becomes overwhelming, and it may be necessary to seek professional help. A therapist, especially a child-focused therapist, can work with your family to develop strategies for managing anxiety, improving communication, and fostering emotional resilience.

If you are located in San Diego, our team at Thrive Therapy Studio specializes in supporting families, children, and teens through difficult times. Whether through individual therapy, family therapy, or CBT, our therapists work collaboratively with families to create a personalized treatment plan that meets everyone’s unique needs. Our therapists are dedicated to providing a safe, compassionate, and socially aware approach to mental health that focuses on individual strengths and resilience.

Conclusion
Managing anxiety as a family during uncertain times is a journey that requires compassion, open communication, and support. By acknowledging anxiety, creating routines, focusing on what’s within your control, and seeking professional help when needed, your family can work together to navigate through even the toughest times.

At Thrive Therapy Studio, we’re here to help families in San Diego navigate these challenges with strength and empathy. If you’re seeking support for your family, child, or teen, reach out to us today. Together, we can build a stronger, more resilient future.

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