When conflicts, wars, and global instability become major news topics and something adults talk about on a daily basis, it can trigger fear and anxiety in children—regardless of whether they live in a conflict zone or are somewhere safe. The fact that a child is physically safe does not diminish their worries, especially if they can see concern and fear on their parents’ faces.
This doesn’t mean that parents should hide their worries or stress. On the contrary, honesty (age-appropriate) and open conversations are the right approach. What a child needs most in such moments are safe, warm, caring, and supportive parents or other adults who are not only present but also teach them a crucial life skill—how to cope with stress.
1. Verbal support and physical comfort
In times of heightened stress, physical touch is extremely important. If possible and if the child seeks it, allow them to sleep close to you or another trusted adult. Comfort your child with words and try to avoid overly negative thinking, as much as you can. It is natural to have negative thoughts and fears in such moments but remember: you must help yourself first in order to help your child. Try to remain as calm as possible and tailor your conversations to your child's age.
2. Establishing a routine
Routine is especially important for a child during uncertain, changing, or unpredictable situations. Although the routine they followed before leaving home may no longer be possible, a “new” routine can be established. What matters is repetition and predictability—children need to know what to expect each day. A calming bedtime routine is recommended, such as reading a story, hugging and cuddling, or offering a warm drink.
If your child had already started practicing age-appropriate self-care tasks (like brushing their teeth, dressing themselves, making the bed), gently but firmly encourage a return to those routines.
3. Expressing emotions through play
Play is a child’s natural way of expressing and processing emotions. When a child shares a troubling feeling, or when it becomes clear they are overwhelmed, encourage them to talk about it, draw it, or express it in another way.
Encourage play or activities that allow the child to release negative emotions or practice self-regulation. For example, if they are feeling angry, offer activities that help discharge that energy—throwing a ball, hitting a pillow, running, long jumps, etc.
If play occasionally takes on an aggressive tone (playing with swords, toy guns, acting as an attacker or “bad guy”), this is a normal reaction to stress. Rough-and-tumble play helps develop motor and cognitive skills, as well as emotional and social growth. Through this type of play, a child gains important experiences of personal strength and confidence and learns to regulate feelings of anger and aggression. It helps release built-up emotions like anger, resentment, and fear, making it easier for the child to cope with stress.
4. Encouraging physical activity, healthy diet, and sleep
Physical activity has many benefits for children—it supports motor, social, cognitive, and emotional development. Any kind of movement can improve mood, increase positive feelings, and reduce negative ones.
A child’s diet also affects their energy levels—poor nutrition can lead to fatigue and exhaustion, which directly increase stress. Children should not go to bed hungry and should be offered a varied and healthy diet.
Good sleep is healing and helps, among other things, regulate stress hormone levels. It is essential to provide uninterrupted sleep time. Physical activity and healthy eating support better sleep. It is also recommended to avoid screen use (phones, TV, computers, tablets) at least one hour before bed. If your child has trouble sleeping, ensure the last content they view isn’t too stimulating or distressing, as this can negatively affect sleep quality.
5. Normalizing worry and anxiety
It is completely understandable and normal to feel discomfort, anxiety, and worry during highly stressful situations, especially when fearing for your family’s future. Show emotions in front of your child, name and explain them. Accept and validate both your own emotions and your child’s—feelings are always authentic.
Encourage both yourself and your child to engage in activities that reduce stress. Get involved in family routines and habits that help improve your overall mood.
0
English
