With recent federal employment layoffs and challenging work environments, many families are feeling the ripple effects—tightened budgets, paused plans, and growing uncertainty about their jobs and future. As a parent, the weight of financial stability for your family while trying to stay emotionally present can feel incredibly overwhelming. But in times like these, caring for yourself isn’t just for you—it’s also for your kids.

As a mental health counselor and play therapist who supports many federal families in Bethesda, MD, I wanted to share some gentle reminders and strategies for navigating the chaos with care and resilience:

1. It’s Okay to Feel What You’re Feeling—Of Course You’re Going to Feel This Way
You may be carrying anger, disbelief, fear, grief, or frustration. That’s normal. You didn’t choose this path, and it can feel powerless. Giving yourself permission to feel—without judgment—is the first step toward managing those emotions. Talk to someone you trust, journal, or find your own way to release and process. Your feelings are valid, and they deserve to be honored.

2. Be Honest (In Age-Appropriate Ways)
Kids are incredibly perceptive—they often sense when something’s off. Offering simple, reassuring explanations about changes at home can help them feel more secure. You might say, “Things may look different right now, but we’re going to keep loving, laughing, and being a family. We’re going to be okay.” Or, “You don’t need to worry about this. That’s my job—and I’ve got it. Your job is to be a kid.”

Let them know that while life may feel uncertain, their foundation of love and safety is still strong.

3. Simplify and Prioritize
Take time to create a clear, simple budget that focuses on essentials. If your kids are older, involving them in small ways can be empowering and educational. Little changes—like cooking more at home or planning free family outings—can create both stability and connection. 

4. Model Emotional Resilience
You don’t need to pretend everything is perfect (even though the instinct to protect our kids is strong). Let them see how you take care of yourself—whether it’s deep breathing, going for walks, talking through your feelings, or asking for help. You’re showing them that being human means having hard days and finding ways to keep going.

5. Ask for and Accept Support
This isn’t the time to “go it alone.” Lean into your community—friends, family, neighbors, support networks. Many local resources offer help with groceries, child care, or employment connections. Remember: one of the bravest things you can do is ask for help.

6. Protect Your Peace
You’re holding a lot right now. Set boundaries with news, social media, or conversations that heighten anxiety. Instead, make room for moments that soothe and restore—reading with your kids, sharing laughter, sipping tea, moving your body, or simply taking a breath in the quiet.

7. Celebrate the Wins—Even the Tiny Ones
Did the kids get along today? Did you make a homemade meal? Did you meet your child with patience during a tough moment? Those all count. Small victories are building blocks of hope and resilience. Let yourself feel proud.

8. Empower Yourself in Small, Intentional Ways
When life feels out of control, even small actions can help you reclaim a sense of power and purpose. Maybe it’s setting one simple goal for the day, updating your resume, or choosing a calming routine each morning. Maybe it’s advocating for federal employees, researching resources, or simply deciding how you’ll spend your next hour. You do have power, even when it feels like so much is out of your hands—and taking small steps forward can build confidence, clarity, and momentum.

Parenting is never easy—and parenting through financial instability and employment uncertainty is incredibly demanding. But it is possible to keep showing up with love, grace, and care for yourself along the way. Your presence, your strength, and your resilience are what your children will remember most.

You’ve got this—one moment, one hour, one day at a time. As a parenting coach, play therapist, and former federal employee in Bethesda, MD, I see you, I appreciate you, and I believe in your ability not just to survive—but to thrive through this time. Feel free to contact me if you have any questions or comments!