Life at the moment is hard and confusing. We are having to come to terms with a reality where alarms signal the need to seek shelter, while loud, frightening explosions can happen overhead. It’s a new “normal” that feels anything but normal, and feeling anxious in response is only natural.
It’s completely valid to feel overwhelmed right now. Your mind is juggling fear, uncertainty, and the responsibility of keeping your children safe – it’s a lot to carry. Feeling nervous or unsure doesn’t mean you’re failing. Perhaps you never imagined being in this situation, but here you are, doing your best. Maybe you don’t always have the perfect answer to their questions about what’s happening – and that’s okay. You’re not alone.
Children notice more than we often realise. They sense tension, ask questions, and can feel frightened or confused. As a parent, you’re left trying to find the right words to reassure them – all while managing your own swirling emotions.
The concern isn’t just for safety. It’s the awareness that your child is seeing the world’s darker realities sooner than you would wish. Witnessing these truths is painful for adults, so it’s natural it affects children, too. Wanting to protect them a little longer doesn’t make you irresponsible but rather reminds you of your humanity.
Allowing yourself to acknowledge your feelings is what makes it possible to support your children through theirs. To help guide families through these moments, MOJEH spoke with Jessica Rosslee, Clinical Psychologist at Thrive Wellbeing Centre in Dubai, about how parents can support their children’s emotional wellbeing while maintaining calm and stability at home.
Recognising The Signs
It can be difficult to tell when a child is anxious, especially if this is their first experience of feeling fear or worry. Often, children won’t put their feelings into words, leaving parents to notice signs through behaviour, emotions, or physical symptoms. “Any deviation, noticeable shift, or change that is inconsistent with a child’s typical baseline presentation and behaviour may serve as a possible indicator of emotional distress,” explains Rosslee. “This may include emotional dysregulation (such as unexpected tearfulness, uncharacteristic emotional outbursts or irritability), social withdrawal (reduced communication, reluctance to talk or participate, isolation), attachment-related behaviours (increased reassurance-seeking, heightened proximity-seeking behaviours, or an elevated need for connection and security) and heightened arousal (hypervigilance/ increased alertness, scanning for threat, exaggerated startle, difficulty relaxing).”
Distress could also present through digestive difficulties, changes in sleep or eating habits and even headaches, muscle tension and soreness. During overwhelm, the first step begins with the parent, and Rosslee stresses the importance of co-regulation. “Co-regulation recognises that an adult’s own nervous system state – including their level of activation, emotional regulation, tone of voice, facial expression, and body language – significantly influences the child’s sense of safety and capacity to regulate.”
You might not realise just how much children notice; they are incredibly sensitive to the emotional signals around them, especially from their parents. Even when words aren’t spoken, children can feel tension, fear, or calm in the adults around them. During times of the unknown, a calm presence is vital for helping children to manage their emotions.
“Children rely on a regulated adult presence to mirror, and in turn stabilise their own emotional and physiological responses. Mirroring the adult’s calm, regulated state provides the child with a model for self-regulation and a sense of containment.”
Not all children will talk openly about how they feel. This is where creative activities can play a crucial role and can even add moments of joy or distraction during stressful times. Storytelling, drawing, imaginative play, and movement can help children release tension and work through big emotions. “Movement-based play, including dancing, running, jumping, stretching, or embodied expression, can help children integrate emotional experiences and support nervous system regulation.”
Explaining The Situation
When children ask questions about what is happening around them, avoiding the topic entirely can sometimes make them feel more anxious. We can’t simply say it’s “just loud noises from construction” or pretend everything is normal. They need to understand- in an age-appropriate way – that things are different right now. This might mean they can’t go out to the playground alone as usual, that school routines have shifted, or that you may prefer they stay close by until the situation improves.
Open conversations help children feel safer, Rosslee says, but these discussions must be tailored to a child’s age and level of understanding.
“Making the time to connect with children and engage in open discussion is essential during conflict and crisis situations. Leaving children with uncertainty or ambiguity about what is happening may increase distress and anxiety.”
For younger children, simplicity is key. Long explanations or complex details can be confusing or more scary. “Communication should always be age appropriate. For younger children, it is helpful to keep explanations very simple and concrete, using visual aids, illustrations and storytelling to support understanding.”
Older children and teens may already be encountering information online, through social media or peers. This can lead to misunderstandings or anxiety if they don’t have reliable context.
“For older children, who are more capable of understanding complex information and may already be exposed to social media, discussions can be more detailed. It is important to provide clear, accurate information, encourage them to consult reliable sources, and regularly check in to explore their understanding and concerns.”
Across all ages, reassurance should be part of every conversation. “Every conversation should emphasise that trained adults are managing the situation, that everyone’s safety (including the child’s safety) is paramount.”
Managing Your Own Emotions
Rosslee emphasises that parents also need to take care of their own basic needs. It’s completely okay to admit that you’re feeling scared or stressed – this is a stressful situation. Don’t let the background noise of what others think you should feel drown out your own emotions. Recognising your own fear or anxiety doesn’t make you a bad parent; it is part of being human and shows your children how to manage big feelings in a healthy way.
“I call it ‘intentional mindful check-ins’. It is important to carve out intentional moments throughout the day to engage in anchoring and grounding practices for your own nervous system.”
She recommends incorporating simple techniques into daily routines. “For caregivers experiencing significant time pressure, it can be helpful to introduce the concept of ‘bundling,’ where brief regulation practices are paired with activities that are already part of daily routines.” For example, practicing diaphragmatic breathing while taking a shower, or implementing grounding techniques during short pauses in everyday tasks. “Attending to basic self-care is an important component of nervous system regulation for caregivers. This includes supporting consistent sleep, maintaining regular nutrition and hydration, and creating opportunities for rest where possible.”
“Each caregiver has their own bucket, and it is from this bucket that they draw the emotional and physiological resources needed to support and co-regulate their child,” explains Rosslee. “If a caregiver’s bucket is running low or becomes empty, it becomes much harder to pour into the child’s bucket.”
The Importance Of Routine
During these unsettled times, predictable routines can give children a strong sense of stability and help them feel that life isn’t completely different. “Maintaining familiar routines and structure plays a pivotal role in supporting a child’s sense of safety and emotional security. Predictable daily rhythms help children feel more grounded and provide a sense of stability and reassurance when external circumstances feel uncertain,” Rosslee confirms.
Even when schedules shift, small, everyday routines – like watching a film together, tidying up, or sharing mealtimes – can provide reassurance and comfort, even if they may seem a bit boring compared to your usual routines.
Managing News Exposure
For older children – just like adults – exposure to online information can increase anxiety. We can’t control everything that appears on social media feeds or search engines. Platforms like TikTok and Instagram Reels often show opinions from others, and unfortunately, some of these can be unkind or critical about how people in the UAE are feeling or acting. Seeing this negativity can understandably make children feel anxious, upset, or confused.
“Managing children’s exposure to social media and news content is an important aspect of supporting their emotional well-being, particularly during times of crisis.” Rosslee encourages parents to have open conversations about what children see online and gently flag information that might increase anxiety or lead to misunderstandings. “When children know they can discuss what they see online with a trusted adult, they are less likely to rely solely on social media for information.”
When To Seek Professional Support
Sometimes a child may need additional help. “Ongoing impairments in a child’s level of functioning can be important warning signs that professional support may be needed.” These signs can include persistent changes in appetite and sleep, digestive issues and withdrawal from social situations. If a child can benefit from professional support, explain it gently and reaffirm it as a normal, helpful solution.
Above all, Rosslee emphasises that parents do not need to have perfect answers. Staying positive during difficult times can feel almost superhuman, but it’s okay to acknowledge fear and stress. Being in the UAE right now can be frightening, yet the government is working hard to protect everyone. Children may notice this – the courage of those keeping people safe, the leaders’ actions, and the incredible efforts around them. It’s both sobering and inspiring for them to witness.
At the same time, it’s natural to reflect on neighbouring countries facing devestation. Gratitude for your own safety and resources can exist alongside fear – both can be paired, and both are valid.
What matters most to children is feeling supported, listened to, and reassured that they are safe. In these turbulent moments, the calm presence of a parent can be the single most powerful source of comfort. Your support, patience and willingness to acknowledge emotions – both theirs and yours – are what truly help children feel grounded, secure and resilient.
