Podcasts > Good Inside with Dr. Becky > Parenting During the LA Wildfires

Parenting During the LA Wildfires

By Dr. Becky

In this episode of the Good Inside with Dr. Becky podcast, Dr. Becky Kennedy offers guidance for supporting the emotional well-being of parents and children during traumatic events like natural disasters.

Dr. Kennedy underscores the importance of validating parents' difficult emotions, practicing self-compassion, and engaging in self-care strategies. She also provides recommendations for communicating with children about trauma and uncertainty in an honest, developmentally-appropriate manner while maintaining stability.

Dr. Kennedy discusses strategies for embracing fleeting moments of joy amidst grief without invalidating the grief itself. Additionally, the episode covers how to minimize the long-term effects of trauma through developing coherent narratives, providing emotional guidance, and repairing parent-child bonds.

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Parenting During the LA Wildfires

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Parenting During the LA Wildfires

1-Page Summary

Supporting Parents' Emotional Well-Being and Grief Processing

Becky Kennedy emphasizes the importance of validating parents' difficult emotions and encouraging self-compassion. She recommends verbally acknowledging intense feelings with self-validation phrases like "it makes sense that I feel this way," providing a "container" for emotions. Kennedy underlines that struggling is natural, not a weakness.

Kennedy also advocates for self-care strategies to prevent burnout, such as partaking in self-awareness exercises and allowing both grief and joy to coexist. She encourages parents to give themselves explicit permission to feel various emotions.

Communicating With Children About Trauma and Uncertainty

Kennedy advises giving children honest, developmentally-appropriate information about traumatic events like natural disasters. She cautions that lack of information leads to greater distress and suggests engaging in discussions that offer known facts and acknowledged uncertainties.

She recommends validating children's reactions, serving as an emotional container, and reassuring them that parental care remains stable despite emotional expressions. Kennedy highlights maintaining stability through routines and familial continuity.

Maintaining Self-Care and Finding Moments of Joy

Kennedy stresses self-care as essential for parents' well-being and successful parenting. She proposes setting boundaries through emotion management and a grounding exercise before challenging caregiving moments.

While acknowledging potential guilt, Kennedy encourages parents to embrace fleeting moments of joy amidst grief, as joy provides respite without invalidating grief.

Addressing Concerns About Trauma and Effects on Children

Kennedy differentiates trauma from the event itself, defining it as trapped, intense emotions processed in aloneness. She emphasizes developing coherent narratives over time and providing emotional guidance through connection to build children's resilience.

Kennedy advises against forcing emotional responses like empathy. Instead, she advocates patient understanding and stable environments to minimize the trauma's impact. Repairing parent-child bonds after incidents also reduces trauma. Kennedy reassures that with support and sharing experiences, children can overcome trauma's effects.

1-Page Summary

Additional Materials

Actionables

  • Create a "feelings journal" to track and reflect on your emotional experiences, using color-coding to represent different emotions and their intensities. This can help you become more aware of your emotional patterns and practice self-compassion by recognizing the range and validity of your feelings. For example, use blue for sadness, red for anger, and yellow for joy, and note the context of these emotions to better understand triggers and responses.
  • Designate a "worry window" in your daily schedule, a specific time set aside for processing concerns and uncertainties. During this time, write down your worries and the potential outcomes, both positive and negative. This can help contain anxiety to a manageable part of the day and allow for more presence and stability outside of this window, benefiting both you and your children.
  • Start a family "emotion wheel" activity where each member can add how they're feeling using words, drawings, or stickers on a shared poster or whiteboard. This encourages open communication about emotions and helps children learn to express themselves. It also provides a visual representation of the family's emotional landscape, fostering empathy and understanding among family members.

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Parenting During the LA Wildfires

Supporting Parents' Emotional Well-Being and Grief Processing

Becky Kennedy addresses the critical necessity of supporting parents as they navigate their own emotional journey, especially when dealing with overwhelming events and grief.

Validating and Giving Voice to Parents' Difficult Emotions

Struggling Is Natural, Not a Weakness

Kennedy recognizes that feeling heartbroken or unmoored after facing an inconceivable event is a natural emotional response. She reminds parents that struggling is not a sign of weakness but a natural reaction to horrific situations. By doing so, Kennedy aims to normalize the wide range of intense emotions parents may experience, urging them to approach such feelings with self-compassion and without judgment.

Providing Strategies For Self-Care and Emotion Regulation

Preventing Parent Burnout Through Self-Care

Kennedy encourages parents to partake in a self-awareness exercise where they take a moment to identify their strongest emotion, verbally acknowledge it, and give themselves explicit permission to feel that way. This validation serves as an important step to begin regulating emotions.

Normalizing Grief and Joy Coexistence For Parents

She also emphasizes how crucial it is for parents to allow themselves to grieve any violated expectations by telling themselves, "I didn't expect this to happen" and "I didn't want this to happen." Doing so respects the emotional healing process and acknowledges the complexity of emotions, including the coexistence of grief and joy.

Importance of Self-Compassion and Permission to Feel

Encouraging Parents to Validate Feelings By Saying "It Makes Sense I Feel This Way"

Kennedy strongly advocates for parents to practice self-va ...

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Supporting Parents' Emotional Well-Being and Grief Processing

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Counterarguments

  • While struggling is a natural response to difficult events, it's important to recognize that some individuals may experience more severe or prolonged reactions that could indicate a need for professional help, such as therapy or counseling.
  • The concept of "struggling is not a sign of weakness" can be empowering, but it's also important to acknowledge that societal stigma around emotional struggles still exists and can make it difficult for some parents to seek help.
  • Normalizing a wide range of emotions is beneficial, but it's also crucial to ensure that this doesn't inadvertently minimize the experiences of those who may feel their emotions are not as intense or who process grief differently.
  • Encouraging self-compassion is important, but it should be balanced with the understanding that some individuals may find it challenging to practice self-compassion due to past experiences or ingrained beliefs.
  • Self-care strategies are valuable, but they may not be universally accessible or effective for all parents, especially those facing systemic barriers or who have limited time and resources.
  • The idea of grieving violated expectations and acknowledging the coexistence of grief and joy is helpful, but it's a ...

Actionables

  • Create an emotion wheel chart to visually map out your feelings, helping you to identify and understand the nuances of your emotions. Start by drawing a circle and dividing it into segments, each labeled with a basic emotion. From each segment, draw smaller lines for related, more specific feelings. When you experience intense emotions, use the wheel to pinpoint exactly what you're feeling, which can aid in self-validation and self-compassion.
  • Develop a personal mantra that resonates with your journey of emotional acceptance, and incorporate it into a daily mindfulness practice. For example, if you often feel guilty for experiencing joy amidst grief, your mantra could be "My joy does not negate my loss." Repeat this mantra during meditation or quiet reflection to reinforce the coexistence of complex emotions and promote self-compassion.
  • Start a 'feelings journ ...

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Parenting During the LA Wildfires

Communicating With Children About Trauma and Uncertainty

Becky Kennedy talks about the difficulties and strategies involved in discussing traumatic events and uncertainties with children, like the California wildfires.

Honest Explanation Suited To Child's Development

Kennedy advises giving honest information to children, based on their developmental stage, about traumatic events such as a house burning, then pausing to allow them to respond, even with seemingly trivial concerns. She notes that it's not the detailed information that causes fear in children, but rather the lack of it, emphasizing that without explanation children can imagine scenarios worse than the facts. She recommends explaining events in terms of what is known and unknown and differentiating between the loss of objects and the continuity of the family, stating that the family did not burn down to comfort the child.

Lack of Information Distresses Children More Than the Information Itself

Kennedy cautions that a lack of information leads to children making up their own, often scarier, stories. Noticing environmental changes or overhearing conversations without context can be more distressing than the truth. She suggests engaging in discussions that offer both known facts and acknowledged uncertainties.

Encouraging Parents to Share Knowledge and Provide a Coherent Narrative

Kennedy also underlines the need for parents to provide a coherent narrative to help children understand what is happening. She compares it to adults wanting the truth about potential layoffs to avoid running wild with their imagination. It's crucial to start with "Here's what I know and here's what I don't know," to provide clarity during uncertain times.

Supporting Children's Emotional Processing Through Validation and Connection

Kennedy underscores the importance of serving as an emotional container for children, validating their reactions, and acknowledging their feelings. She also stresses the need for parental repairs, such as addressing yelling at children afterward and assuring them they're not at fault. This not only helps children understand their parents' emotions but reassures them that their care is not impaired.

Validating Children's Reactions

Kennedy points to the importance of validating and connecting during emotional processing, emphasizing the value in following their lead and reassuring children that their emotions, even if they seem trivial, are valid and understood.

Reassuring Kids: Parents' Emotions Don't Impair Their Care

Parents should reassure their children that despite their emotions, the parental role remains stable. For example, explaining the reasons for crying, sadness, or uncertainty ...

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Communicating With Children About Trauma and Uncertainty

Additional Materials

Counterarguments

  • Some children may not be emotionally ready to handle certain truths, and parents need to use discretion to avoid causing unnecessary anxiety.
  • Overemphasis on honesty might inadvertently lead to sharing too much detail, which could overwhelm a child.
  • The concept of "pausing to allow children to respond" assumes that all children will verbalize their concerns, which may not be true for more introverted or non-verbal children.
  • The idea that lack of information distresses children more than the information itself may not apply universally; some children might feel more secure not knowing the full extent of a traumatic event.
  • Engaging in discussions with acknowledged uncertainties can sometimes increase anxiety in children who need clear boundaries and assurances.
  • Providing a coherent narrative is beneficial, but it must be balanced with the child's ability to comprehend and process the information.
  • Serving as an emotional container for children is important, but parents also need to take care of their own emotional health to avoid burnout or emotional exhaustion.
  • The strategy of addressing parental outbursts afterward might not always mitigate the initial harm caused by those outbursts.
  • While validating children's reactions is crucial, it is also important to guide them towards coping mechanisms and resilience.
  • ...

Actionables

  • Create a "feelings journal" for your child to draw or write about their emotions, which you can discuss together weekly. This activity encourages children to express and process their feelings, providing a safe space for emotional exploration. For example, after a tough week, sit down with your child and review the journal, discussing the emotions they've depicted and offering reassurance and validation.
  • Develop a "family news board" where you post updates, facts, and unanswered questions about any ongoing situations affecting the family. This visual tool helps maintain an open dialogue and keeps everyone in the loop. You might pin up a note saying, "School might be closed next week – we'll find out more on Friday," which helps manage expectations and uncertainties.
  • Introduce a "role-play game" where your child can act out different scenario ...

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Parenting During the LA Wildfires

Maintaining Self-Care and Finding Moments of Joy

Finding balance between self-care and embracing joy is highlighted as essential, especially for parents who face overwhelming emotions and responsibilities.

Essential Self-Care Supports Parenting

Kennedy stresses the importance of self-care for parents, which becomes a cornerstone in maintaining their well-being and parenting successfully.

Empowering Parents to Set Boundaries For Well-Being

Kennedy acknowledges that parents will sometimes be overwhelmed by their emotions, but she points out the importance of getting good at repair and taking responsibility afterward, implying the necessity for parents to set aside time for validation as part of self-care. By managing their own emotions, they support not only themselves but also their children. Kennedy also mentions that parents should focus on their own range of emotions and not rely on their children to perform any particular emotional response, even in serious situations. This indicates that prioritizing oneself is essential for robust parenting.

Furthermore, Kennedy suggests a grounding exercise as a self-care practice to help transition from calmer moments to the frantic pace of the day and the required caregiving. This practice includes ensuring both feet are flat on the ground and making physical contact with one's body, like a hand on the heart, to foster stability and presence.

Validating Joyful Moments Amidst Grief

Acknowledging and embracing joy in times of grief can be complex, but it is a necessary aspect of emotional well-being.

Joy Does Not Invalidate Grief Despite Feeling Out of Place or Guilt-Inducing

Kennedy addresses the conflicting emotions ...

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Maintaining Self-Care and Finding Moments of Joy

Additional Materials

Counterarguments

  • While self-care is important, some parents may struggle to find the time or resources to practice it, suggesting that systemic support and societal changes are also necessary to enable effective self-care.
  • Setting boundaries is crucial, but parents may face cultural or familial expectations that make it difficult to do so, indicating a need for broader discussions on societal norms around parenting.
  • Grounding exercises are helpful for some, but they may not be universally effective; different individuals may require different strategies to manage stress and transition to caregiving roles.
  • The concept of embracing joy in times of grief might not resonate with everyone, as cultural and personal differences can influence how individuals process and express emotions.
  • The idea that joy does not invalidate grief is valid, but some individuals may need more support t ...

Actionables

  • Create a "joy journal" to capture and reflect on moments of happiness throughout your day. By jotting down even the smallest instances of joy, you create a physical reminder that happiness can coexist with grief. For example, if your child's laughter brightens your day, write it down. Over time, this journal can serve as a source of comfort and a tool to balance emotions during challenging times.
  • Develop a "boundary blueprint" for your daily routine to ensure personal time for self-care. This might involve setting specific times when you are not available for parenting duties unless in case of an emergency. For instance, you could decide that every night from 8 to 9 PM is your time to unwind with a book or take a relaxing bath, signaling to your family that this is your designated self-care period.
  • Integrate micro- ...

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Parenting During the LA Wildfires

Addressing Concerns About Trauma and Effects on Children

Becky Kennedy provides insights on how traumatic events affect children and emphasizes the role of caregivers in fostering resilience and minimizing the effects of trauma.

Differentiating Between Traumatic Events and Trauma

Kennedy clarifies that trauma is not the event itself but how the body processes and stores the event. Trauma involves intense emotions that become trapped in a state of aloneness, without an outlet or understanding.

Supporting Children With Coherent Narratives and Emotional Guidance

Kennedy discusses the importance of supporting children through the development of coherent narratives and provides guidance on how parents and caregivers can emotionally support their children.

Kennedy mentions that discussing traumatic events with children will involve both short and long conversations over time, acknowledging that processing will not be immediate and planting the seeds for a coherent narrative. By threading together their sensations and experiences, children can build resilience through the understanding and connection provided by caring adults.

She notes that children benefit from stories that lend meaning to their experiences, which is crucial for dealing with sensations of chaos and incoherence. These coherent narratives provide structure and make sense of chaotic events, which supports children's emotional processing and resilience building.

Kennedy advises not to force feelings such as empathy on children, as this can create a power struggle and impede natural emotional development. She stresses that understanding and connection will naturally foster children's resilience and empathy over time.

Importantly, Kennedy emphasizes the detrimental role of aloneness in dealing with trauma. She insists that connecting with children, perhaps through grounding techniques or providing stable environments, i ...

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Addressing Concerns About Trauma and Effects on Children

Additional Materials

Counterarguments

  • While coherent narratives can be beneficial, some experts argue that overemphasizing narrative coherence might inadvertently pressure children to make sense of their experiences before they are emotionally ready.
  • The idea that caregivers can always minimize the effects of trauma might overlook the complexity of individual responses to trauma and the possibility that some effects may be long-lasting despite excellent support.
  • The emphasis on not forcing empathy could be misinterpreted as suggesting that caregivers should not actively teach or model empathy, which some experts believe is an important part of social-emotional learning.
  • The notion that providing stable environments and connection will prevent overwhelming emotions may not account for cases where children have biological or psychological predispositions to certain emotional responses, which might require additional interventions.
  • The suggestion to repair relationships through coherent narratives and emotional guidance after incidents like a parent yelling might not address deeper patterns of behavior that could contribute to a child's sense of insecurity or trauma.
  • The assertion that consi ...

Actionables

  • Create a 'story of the day' routine where you and your child share and discuss one positive and one challenging event each day, using story elements like characters, setting, and resolution to frame the conversation. This practice encourages children to process their emotions and experiences through storytelling, which can help them understand and articulate their feelings in a structured way.
  • Develop a 'feelings journal' with your child, where they can draw or write about their emotions without judgment or direction from you. This allows children to express themselves freely and can serve as a starting point for discussions about their feelings, fostering a supportive environment for emotional growth.
  • Introduc ...

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