When the World Feels Heavy: Mental Health Support for Mothers and Families in Uncertain Times
By Stephanie Arrington, LCSW, PMH-C | Heights Psychotherapy, Jersey City, NJ
If the start of this year has felt less hopeful and heavier, you’re not alone.
In my work as a licensed clinical social worker and therapist in Jersey City, I’m hearing a common theme: the world feels hard right now. National and local events feel unsettling. News cycles and social media are constant. And in the middle of it all, parents are still expected to show up to work, care for their kids, and function as if nothing is happening.
Mental health does not exist in a vacuum. Systems, policies, community stress, and lived experience all shape how safe we feel in our bodies and homes. When the broader environment feels unstable, it makes sense that anxiety, irritability, exhaustion, or numbness might increase.
This is especially true for modern mothers. Many are already carrying the mental load of parenting, managing households, working outside the home, and navigating postpartum changes. When you layer in political stress, economic pressure, or violence against our communities, it can intensify symptoms of anxiety or depression.
If you’ve noticed more racing thoughts, trouble sleeping, emotional reactivity, or a shorter fuse with your kids, it does not mean you’re failing. It means your nervous system is responding to threat.
Grounded Ways to Care for Your Mental Health
When the world feels chaotic, we focus on what is within reach:
Limit news exposure without total avoidance. Choose reliable sources and set boundaries around when you consume information. Set limits for how long you’ll scroll the news.
Regulate. Slow breathing, stepping outside, or pausing before engaging on your phone and social media can calm your nervous system.
Protect connection. Reach out to a trusted friend, join a community event, or schedule therapy. Co-regulation with others matters.
Stay anchored in routine. Predictability lowers anxiety for both adults and children. Get a good night’s sleep, eat, and move your body.
If you are pregnant or postpartum and struggling with intrusive thoughts, constant worry, or persistent sadness, support is available. 📞The National Maternal Mental Health Hotline (1-833-943-5746) offers free, 24/7 confidential help. 📞Postpartum Support International also provides helplines and virtual support groups. Call 1-800-944-4773 or text “HELLO” to 800-944-4773 (EN) / “HOLA” to 971-203-7773 (ES) www.postpartum.net
How to Practice Self-Care During Uncertain Times: How can I practice self-care during uncertain times? - NAMI HelpLine
How to Talk to Kids About Difficult News
Many parents ask how much to tell their children about current events.
Start by asking what your child already knows. Keep explanations simple and concrete. Stick to the facts. Validate feelings rather than rushing to reassure. Emphasize safety and the presence of helpers. Most importantly, maintain routines. Children borrow calm from regulated adults.
If your own anxiety feels high, therapy can help you process before having these conversations.
How to Talk with Your Kids About Current Events: How to Talk to Your Kids About Current Events and Difficult News
What to Say to Kids About ICE: What to Say to Kids About ICE | Children's Network
Therapy for Modern Mothers in Jersey City
At Heights Psychotherapy, I specialize in therapy for modern mothers, children with anxiety, and families navigating stress in real-world context. My work integrates evidence-based treatment with a deep understanding of how systems impact mental health.
If you’re searching for therapy in Jersey City, postpartum depression and anxiety support, or counseling for overwhelmed moms, reaching out for a consultation is a steady first step.
It’s okay if your goal right now isn’t thriving, it’s stabilizing. You deserve support in this moment.
Schedule a free consultation today: www.heightspsychotherapy.com/contact