When the World Feels Unsafe: A Note for Parents Who Are Struggling Right Now

If you’ve found yourself doomscrolling between disaster coverage and political headlines, your chest tightening with every new update, you’re not alone. This week has been heavy.

And if you're a parent, it might feel even heavier.

Between the devastating flood in Texas and political decisions that make you question your faith in humanity, this week has felt like a slow burn of fear and helplessness for a lot of us. And if you're a parent, the weight of it can feel unbearable.

Let’s pause right there.

Of course you're overwhelmed — parenting in 2025 basically comes with a side of existential dread.

You’re not “too sensitive.” You’re paying attention. And, it hurts.

But here’s the thing — you can parent from a place of calm without sacrificing your nervous system. You can be informed, outraged, heartbroken, and still take care of yourself. In fact, staying grounded helps you show up more fully — for your kids, your community, and yourself.

5 Ways to Interrupt the Spiral

1. The “Worry Post-It” Method - Write the intrusive thought or fear on a sticky note. Seriously. Then place it in a drawer, on the fridge, or somewhere out of sight — and walk away. 

Therapist tip: Sometimes I say something like, "and you're going to stay right there. You can't come with me." and then I walk away.

You’re not ignoring the fear — you’re containing it. This gives your brain a message: We can come back to this, but it doesn’t get to hijack everything right now.

2. The 10-Minute Worry Window - Set a timer for 10 minutes. Let yourself spiral, cry, journal, catastrophize — whatever your brain needs to do. When time’s up, move. Stand up. Shake it out. Text a friend. Switch tasks.

You’re training your brain: Worry gets a seat at the table, but not a microphone.

3. Anchoring Statements - Pick one calming phrase that brings you back to center. A few ideas:

• “This moment is safe.”

• “I’m allowed to feel fear without letting it lead.”

• “I’m a steady parent in an unsteady world.”Repeat it. Often. Especially when your chest starts to tighten.

  
  

4. Parent from Your Calm, Not Your Panic - When you catch yourself spiraling, pause and ask: What does my child actually need from me right now?

Then ask: What do I need so I can give that?

Sometimes it’s space. Sometimes it’s grace. Sometimes it’s Bluey on the TV and a walk around the block.

5. Create a “Crisis Calm” List - Think of 3 things that help you feel just a little more okay — holding your kid’s hand, stepping outside, that playlist that always helps.

Write them down. Keep it somewhere easy to grab. You don’t have to remember your coping skills when you’re overwhelmed. You just need to see them.

Why This Hits So Hard (And Why I Get It)

I became certified in perinatal mental health (PMH-C) because this isn’t just something I studied — it’s something I lived.

I was pregnant during a pandemic, sick with hyperemesis gravidarum, and overwhelmed by anxiety and intrusive thoughts I didn’t even have language for at the time.

I know what it’s like to be up at 2 a.m., completely exhausted but unable to turn your brain off — imagining every worst-case scenario while the rest of the house is quiet. That experience shifted how I show up in this work.

I know how heavy it can all feel, especially when you’re trying to parent in a world that doesn’t feel stable. And I know how powerful it is to feel understood, instead of judged or dismissed.

You Don’t Have to Carry It All

You can care and still rest. You can protect your peace and still stay informed. You can be a loving, present parent without being constantly overwhelmed by fear.

So if your nervous system is screaming this is too much — believe it. That’s your cue to care for yourself, too.

Our kids don’t just need us to protect them — they need us to model what it looks like to protect ourselves.

Let that be enough for today.

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About the Author: Carrie Summers, LCSW

Therapist • Mental Health Educator • Safe Space Creator

Carrie Summers is MDW’s trusted voice for all things mental health.

As a Licensed Clinical Social Worker (LCSW) and the founder of Noreila Healing & Wellness in Wheaton, Illinois, Carrie brings a deep commitment to creating inclusive, judgment-free spaces where all people feel seen, supported, and safe.

Whether working one-on-one with clients or shaping mental health conversations within the MDW community, Carrie leads with warmth, insight, and advocacy.

Her therapeutic style is person-centered, strengths-based, and trauma-informed, grounded in the belief that every individual already holds the potential for healing within.

Carrie supports clients navigating a wide range of challenges, including perinatal mental health, relationship stress, divorce and separation, narcissistic abuse recovery, and major life transitions. Her work is guided by a commitment to meeting people exactly where they are.

Carrie holds a Perinatal Mental Health Certification from Postpartum Support International (PSI), allowing her to provide specialized care for individuals facing fertility struggles, postpartum mood disorders, and the often overlooked experience of hyperemesis gravidarum (HG).

She also serves clients as a certified Divorce Coach, helping people move through endings with clarity and empowerment.

“Healing happens when people feel heard. I want every person to know they matter and that there’s no shame in their story." - Carrie

Carrie offers both in-person and virtual therapy sessions through her private practice, ensuring flexibility and access for clients throughout Illinois.

Outside the therapy room, you’ll find Carrie joyfully curating her next Nordstrom haul (no apologies) and fully embracing the philosophy that treating yourself is a form of self-respect. Reach out to Carrie at (630) 474-5275 or

carrie@noreilahealing.com