Supporting Children’s Mental Health During Times of Uncertainty and Conflict
If your family is living in the Middle East, recent events may have brought significant stress and uncertainty into your daily life. During times like these, children often respond in ways that can be confusing or worrying for parents.
As a licensed therapist with many years of experience supporting children, young people, and their families, I have seen how valuable it is for parents to have simple, practical strategies to help their children cope during difficult times. While this article focuses on children, it also includes young people, with specific strategies highlighted for younger children.
Talking About Feelings: Why It Matters
Some parents worry that talking about fears or difficult feelings will make things worse. In reality, the opposite is often true. When children feel safe to talk openly, without fear of judgement, it can relieve tension, help put their worries into perspective, and reduce the intensity of their fears. Unspoken worries often build up over time and can become overwhelming.
Children also need to hear that talking about their feelings is a brave thing to do. Acknowledging this and letting them know you are proud of them can help build their confidence and reassure them that they are not alone.
Understanding How Children Respond
Much of the advice available focuses on immediate actions, such as staying safe, reducing exposure to distressing news, and spending time together as a family. However, I believe that there are also longer-term emotional effects on children, which this article addresses to equip you with practical strategies and guidance.
You might notice nightmares, increased anxiety, avoidance of activities they previously enjoyed, or behaviours such as nail picking and emotional outbursts. These are all common responses to stress.
Children can also become caught in a “fear cycle.” The more they feel afraid, the more their body reacts, and those reactions can make the fear feel even stronger. Helping children to calm their bodies and make sense of what is happening is key to breaking this cycle.
Creating Safe Ways for Children to Express Themselves
Not all children will want to talk directly about their feelings, especially younger ones. Play, drawing, and storytelling can provide important ways for them to process their experiences.
Simple tools can help:
- A “feelings thermometer” to show how strong a feeling is
- Drawing pictures of worries to make them feel more manageable
- Letting them play out situations to regain a sense of control. (If you notice that a child is becoming stuck or more upset during play, it is important to reach out to a qualified therapist for support.)
These approaches allow children to express what they may not yet have the words for.
Building Coping Strategies Together
Creating a small list of calming strategies with your child can be very helpful. For younger children, this could take the form of a “treasure box” that they can decorate and fill with pictures or reminders of the strategies they can use to help themselves feel calm.. These might include slow breathing, listening to calming music, spending time with a trusted adult, or doing a comforting activity.
Having these ideas ready gives children a sense of control. In moments of distress, it can be hard to think clearly, so familiar strategies can be easier to access.
It is also important to make space for these conversations. Avoidance can be a natural response, but if it becomes the only strategy, fears can grow over time.
Helping Children Make Sense of What They Hear
Children may pick up information from conversations, media, or peers, and it is not always accurate. Taking time to gently ask what they know can help you understand their perspective.
Providing clear, age-appropriate explanations can reduce confusion and unnecessary fear. It is also helpful to reassure children by explaining what you, your family, and others are doing to stay safe.
Your Role as a Parent
Children look to their parents for a sense of safety and stability. They need to know they can come to you with their fears without worrying about upsetting you.
It is okay to acknowledge your own feelings, but in a way that your child can understand. These are not moments to process adult worries in depth. Children need to feel that you are calm, available, and able to support them.
I can only imagine how difficult and overwhelming this time must be for you. It’s completely natural to have your own fears and concerns, and it’s important to remember that you don’t have to carry them alone. Talking with trusted friends, family members, or a professional can provide the support you need to process what you’re going through, so you can be more present and grounded for your child.
Looking After Yourself
On top of everything else you are balancing, it can be really hard to prioritise yourself but even small daily actions to look after your own wellbeing can make a big difference. Supporting a child who is struggling is especially challenging when you feel overwhelmed, so taking care of yourself isn’t a luxury, it’s essential. When you give yourself space to rest, recharge, or simply do something that helps you feel steady, you’re better able to be present, calm, and responsive to your child’s needs.
Final Thoughts
You do not need to have all the answers to support your child. What matters most is that they feel heard, understood, and safe.
By creating space for open conversations, encouraging expression, and offering reassurance, you help your child process their feelings and build resilience during uncertain times.
If you have any questions or feel your child may need additional support, you are welcome to reach out. You can contact me via my website or by email [email protected] to arrange support or discuss how best to help your child.
(Image credit: Pexels)
