Welcome to an essential episode of the Healthy Family Project podcast, where we delve into critical strategies for managing anxiety and adapting to life’s unprecedented changes brought about by the COVID-19 pandemic. In this comprehensive discussion, we’re honored to host Dr. Stephanie Smith, a highly respected clinical psychologist, devoted mother, and insightful author behind DrStephanieSmith.com. Dr. Smith brings a wealth of experience working with parents, teens, and tweens, employing a unique blend of humor, compassion, and practical common sense to guide families toward positive change and stronger internal dynamics.
The current global landscape, defined by widespread school closures, social distancing mandates, and an incessant news cycle, has undeniably heightened stress and anxiety levels for families everywhere. Our goal today is to equip you with actionable tips and a fresh perspective, enabling your family to navigate these challenging times with greater peace and resilience. Dr. Stephanie offers invaluable advice on establishing new routines, intelligently consuming news, fostering understanding among children about current events, and maintaining vital connections with loved ones despite physical isolation. Her insights are designed to help families not just cope, but truly thrive amidst uncertainty, strengthening bonds and building emotional robustness from the inside out.
Beyond her clinical practice, Dr. Smith is a prolific writer, sharing her expertise on technology, parenting, friendship, and pop culture through a mental health lens on her blog. She is also a recognized voice as an official blogger for the American Psychological Association’s esteemed blog, Your Mind, Your Body. Her dedication to mental wellness and family well-being shines through her work, making her an indispensable guide in these trying times.
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Want to jump straight to a specific topic? Use the timestamps below to navigate our discussion. However, we highly recommend listening to the entire episode for a holistic understanding and maximum benefit!
- 3:11 Navigating Conversations: How to Talk to Kids About the Pandemic
- 4:14 Mindful Media Consumption: Tips for Parents and Children
- 10:18 Bridging the Distance: Staying Connected with Loved Ones Through Social Distancing
- 16:43 Building Stability: Maintaining Routines & Crafting New Schedules at Home
- 23:14 Harmonious Home Life: Adjusting to Life at Home & Setting Healthy Boundaries
- 28:38 Economic Stress & Family Resilience: Managing Financial Anxiety and Discussing Income Loss with Kids
- 32:00 Cultivating Optimism: Practical Strategies to Stay Positive Amidst Challenges
Relevant Resources & Further Reading
- Helping Teenagers Cope with COVID-19
- Managing Anxiety & Worry Around COVID-19
- 35 Healthy Pantry Staple Recipes for Crisis & Beyond
- Jump Start Dinner with These Engaging Conversation Starters
- Kid-Friendly Kitchen Tasks for Every Age: Learning & Bonding
- 12 Fun Indoor Activities for Kids to Beat Boredom
- Boost Immunity: Foods to Fight Cold & Flu
Explore More: Other Healthy Family Project Podcast Episodes
- Episode 3: Mastering Screen Time for Kids & Families
- Episode 9: Quick & Easy Dinner Hacks for Busy Families
- Episode 21: The Joy of Meal Planning & Cooking with Kids
- Episode 40: Unlock Focus: Meditation Benefits for Kids
- Episode 24: Making Exercise a Fun Family Affair
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Empowering Families During the Pandemic: Insights from Dr. Stephanie Smith (Episode 49 Transcript Excerpt)
This transcript has been produced by Otter.Ai. Please pardon any minor inaccuracies in spelling or grammar.
00:09 Host Amanda: Welcome to the Healthy Family Project podcast, where we explore the most pressing topics in health, food, and family with a refreshing twist of fun. I’m your host, Amanda, and today we’re thrilled to welcome back Dr. Stephanie Smith. A renowned clinical psychologist, devoted mother, and the insightful author behind DrStephanieSmith.com, Dr. Smith joins us once more to offer her expert guidance on managing stress and anxiety within your family, particularly in the context of the evolving COVID-19 pandemic and the constant news cycle. The global situation has undoubtedly created high tensions, with children out of school and understandable anxieties about what it all means. Our aim today is to provide you with practical tools to ease some of that tension, navigate the realities of social distancing, and hopefully leave you feeling more peaceful and equipped to handle the days ahead. Don’t forget, our Healthy Family Project Facebook group is actively continuing these vital conversations, and you can also follow Produce for Kids on Instagram for immune-boosting tips and easy pantry-friendly recipes. We believe in making your kitchen a classroom during this time, a wonderful space for family bonding and learning. Now, let’s dive into our conversation with Dr. Stephanie.
02:40 Host Amanda: Hi, Dr. Stephanie, welcome back! We’re so thankful to have you share your wisdom with families navigating the unprecedented COVID-19 pandemic. The news can be overwhelming. While staying informed is important, the 24-hour cycle often fuels stress and anxiety. What’s your advice on helping children understand what they hear, and for adults, how much news consumption is healthy?
03:13 Dr. Stephanie Smith: Those are both excellent and timely questions. Let’s start with how to approach discussions with our kids. A very effective first step is simply to sit down and ask them: “What do you already know about COVID-19? What have you heard, and what’s on your mind?” You might be surprised by their responses. I’ve found that some children have more information than others, and sometimes that information is inaccurate. This initial conversation helps you understand their current knowledge base, allowing you to fill in gaps with developmentally appropriate and accurate information. It’s crucial to correct misinformation gently and ensure their understanding aligns with reality, tailored to their age and emotional capacity.
Regarding news consumption for adults, my honest recommendation is to drastically reduce it. We absolutely need to stay informed, but burying our heads in the sand isn’t the solution. The key is balance. You can gain a significant amount of essential information in just five to ten minutes once a day. That’s likely sufficient. We also need to be mindful of how much time we spend talking about COVID-19. Even if you’re not watching the news, constant conversations about the virus can have the same negative effect—driving up anxiety and inadvertently spreading rumors. This is a profoundly stressful time, and therefore, it becomes even more critical to minimize or eliminate any unnecessary stressors. Strategically managing both our direct news intake and the frequency of our conversations about the virus can make a substantial difference in our overall well-being and that of our families.
05:29 Host Amanda: Those are truly valuable tips, and I’ve personally implemented some of them. For anyone who’d like to try, I’ve adopted a routine of 15 minutes of news in the morning and another 15 minutes in the evening, carefully avoiding bedtime to ensure better sleep. Our team member, Leslie, even shared that she set a screen time limit on her news app, which helps manage her consumption. I also asked my husband to be my “news alert” if anything truly critical emerges between my designated times, and it’s worked wonders. Since making these changes last week, I’ve felt a significant improvement in my mental and emotional state. I still feel informed and capable of making necessary decisions for my family, but without the constant mental strain.
07:02 Dr. Stephanie Smith: That’s a perfect example. It’s important to remember that news outlets, media platforms, and social media sites are designed to maximize engagement – it’s how they operate. While that’s understandable, we need to be conscious of their incentive to create captivating, clickable headlines. This doesn’t mean we can’t stay updated, as you’ve demonstrated, with short, focused periods of news consumption. It’s a tricky dynamic, but your experience proves that staying informed without being overwhelmed is entirely achievable.
07:50 Host Amanda: Absolutely. And we’ll have a dedicated blog post coming soon about talking to teens, which is a whole different challenge. As parents of teenagers, we know they’re bombarded with information and rumors from peers. I had to have a serious conversation with my daughter to help her discern facts from speculation. It’s incredibly difficult because there’s so much information, often conflicting, circulating. Encouraging them to come to us, their parents, with questions and concerns is vital. They need a trusted source for clarity.
08:53 Dr. Stephanie Smith: You’ve hit on a crucial point. When discussing how to talk to our kids, perhaps the most important message we can convey is: “Come to me if you have questions. We’ll figure it out together.” Establishing that open line of communication is paramount.
09:19 Host Amanda: Agreed. So, we’re anticipating that this pandemic might worsen before it improves. Beyond school closures and event cancellations, we’re seeing businesses altering operations. We’re all adjusting to social distancing, and many find it difficult to stay home, missing vital social interaction. What are your thoughts on how extroverts, those who thrive on being around others, can cope? My own girls have struggled with not going out, as we’re usually a very active family.
10:18 Dr. Stephanie Smith: I’ve observed a significant difference over the past couple of weeks between simply talking on the phone and engaging in video chats. When I can see a friend, patient, or family member’s face—their eyeballs, their facial expressions—it creates a much deeper sense of connection. We might still be in separate rooms, but the visual element greatly enhances the feeling of togetherness. I highly recommend experimenting with video calls via FaceTime, Skype, Zoom, or any platform available, rather than just relying on calls or texts. This can be an excellent short-term solution.
While I’m certainly not an infectious disease expert, my understanding is that outdoor activity, while maintaining a six-foot distance, is generally acceptable. It’s perfectly feasible to have a conversation with someone at a safe distance of six or even ten feet. So, to the extent that it’s safe and possible, get out into your neighborhood, explore local trails, and engage with people—from a safe distance. This can go a long way in combating feelings of isolation and boosting spirits.
12:06 Host Amanda: I couldn’t agree more. Today, my nine-year-old had a wonderful experience. One of her friends’ moms organized a Google Hangout for lunch. The five girls ate their lunch together virtually, just like they would at school. Listening to their intelligent conversations and quizzes, I was so grateful for that initiative. We plan to make it a regular event during distance learning. Similarly, connecting with friends via FaceTime, even for just a few minutes, has been incredibly uplifting. Yesterday, a high school friend suggested a virtual happy hour cocktail – 15 minutes of laughs and cheers, and I felt so much better afterwards. These small efforts truly make a difference.
13:46 Dr. Stephanie Smith: It’s truly inspiring to see everyone embracing creativity in connecting. I believe this trend will only grow. Every day, I’m seeing more online opportunities for my kids and for myself to connect—whether it’s with soccer teams, school choirs, church groups, or even bands. People are quickly learning how to leverage technology and recognize the fundamental human need for connection. It’s important for all of us to embrace these invitations: say “yes” to virtual happy hours, to band practices where everyone’s in their own room but connected via video. It might feel a bit unusual at first, but it’s absolutely worth trying.
14:45 Host Amanda: I agree entirely. And honestly, a significant positive aspect emerging from this is the incredible generosity of prestigious organizations now offering free online classes, seminars, and resources. From free dance and yoga classes to language learning apps offering extended free trials, there’s a wealth of opportunities available. It’s an unprecedented time to explore new hobbies and skills.
15:28 Dr. Stephanie Smith: Trying new things is fantastic! We shouldn’t feel pressured to become fluent in German or master a new skill, but it’s certainly a great opportunity to explore interests we’ve always had, all from the comfort of our homes, without the usual barriers like having to physically attend a class.
15:48 Host Amanda: Exactly! I’ve been so excited by some of these offerings, though I admit, I’ve had to rein myself in from signing up for ten dance classes in one day! Now, like many parents, my kids are home from school. We were on spring break last week, and this week is an “extended” spring break before distance learning officially begins on March 30th. I’m trying to get them into a routine for this transition. How crucial is maintaining a routine, and what’s the right balance between schoolwork and downtime?
16:45 Dr. Stephanie Smith: That’s a very pertinent question. Our online learning hasn’t officially started yet either, but I know it has in other parts of the country. I anticipate that some components of online learning will require specific timed attendance, like everyone logging into Algebra I at 9 AM. The workload is expected to be significant—real school with real lessons and assignments. This structure, after a couple of weeks of less routine, will likely be welcomed by most children, providing a much-needed sense of normalcy and purpose. The other crucial element is flexibility. We might have to try three, four, five, or even six different approaches before we find what truly works for our family’s online learning environment. Most of us aren’t professional teachers, and that’s perfectly okay. We’ll make mistakes, our kids might be disengaged at times, but the important thing is to keep trying and remain flexible until we settle on an effective system. This iterative process of adjustment and adaptation is key.
18:38 Host Amanda: I love that perspective. Schedules are important, but I’ve seen so many elaborate “distance learning” schedules circulating on Instagram, and as a parent, it can feel overwhelming, as if you’re not doing enough. It’s comforting to acknowledge that no family has it all perfectly figured out, and those perfect schedules probably don’t stick to the hour every day. We need to give ourselves grace, accept that things happen, and recognize that much is beyond our control.
19:32 Dr. Stephanie Smith: That’s absolutely right. Every family is in a unique situation. Single-parent households, dual-income households trying to work from home, grandparents assisting who aren’t tech-savvy, or even kids managing their learning independently – the scenarios are diverse. Setting impossibly high expectations for anyone is unfair. We’re all just muddling through, and ultimately, this period will end. We’ll get to the other side, and whether we navigated it perfectly or imperfectly won’t truly matter in the long run.
20:12 Host Amanda: It’s a tough truth to swallow, perhaps philosophical, but every genuinely difficult and painful experience in my life has ultimately yielded significant growth and invaluable lessons. There’s always a silver lining. As we’re forced to adapt, learn new things, and engage in constant problem-solving, I believe we’ll look back on this period having learned an immense amount.
20:54 Dr. Stephanie Smith: I completely agree. We will gain so much, much of which we probably can’t even foresee now. What we *can* anticipate for sure is a profound gratitude for the simple things we once took for granted – visiting a park, popping into a coffee shop without a second thought. There will be countless everyday freedoms that, for a significant time after this is over, we will appreciate deeply and never take for granted again.
21:32 Host Amanda: Yes, my list of those simple things is already incredibly long! So, many parents are now working from home, a significant adjustment for those accustomed to office environments. How can we maintain focus on work when kids are also home? My laundry needs doing, dinner needs making – how do we set boundaries, delineate workspaces, and balance responsibilities with partners? I implemented a “use a dish, wash a dish” rule last week, and it’s been surprisingly effective! It’s a small step, but it prevents a mountain of dishes and helps my state of mind. What are your thoughts on setting these crucial boundaries?
23:14 Dr. Stephanie Smith: The first step is to identify what is most important to you, what will cause the most stress. We want to avoid overwhelming our families with a list of 35 new rules. That will just get lost in the noise and create frustration. Your dish example is perfect: you pinpointed a specific trigger, found a solution, and it’s working. I’ve spoken with others who prioritize alone time, realizing they become irritable from constant togetherness. For them, a 45-minute drive alone might be the solution – it’s within protocol and provides vital personal space. Or perhaps uninterrupted time for work calls is paramount. In that case, focus on creating a private workspace first. It will be different for every family. The key is to tackle one thing at a time. This is hard when we’re stressed, but it’s the only way to get real buy-in and create positive, lasting change. Once one area is managed, you can move on to the next. Patience and a phased approach are vital.
25:12 Host Amanda: I like that approach. For me, those dishes were definitely a source of potential stress, and knowing I could mitigate that felt like a huge win. Since I already work from home part-time, the transition hasn’t been entirely new for me, but the girls (ages 9 and 13) are generally respectful when I communicate clearly. I tell them, “This is an important work call,” or “I’m recording a podcast; please don’t interrupt unless something’s on fire.” It’s important for them to see and understand that boundary setting. Equally important is respecting their need for space. My teenager, especially, is at a difficult age—I certainly wouldn’t have wanted to be quarantined with my family at 13! So when she says, “I need to be alone, please stop asking me about laundry,” I make sure to respect that, just as I expect them to respect my space.
26:37 Dr. Stephanie Smith: That’s such an incredibly important point – the reciprocal nature of boundaries. It has to go both ways, with us respecting our children’s and partners’ needs, just as we expect them to respect ours. And again, understanding that every family’s situation is unique. Parents with babies and toddlers will face different struggles than those with teenagers, or individuals living alone who contend with extreme isolation. You mentioned “grace” earlier, and that’s truly one of my guiding principles. Have grace for ourselves, and grace for others who are navigating their own distinct challenges. The best we can do is simply to do our best.
27:25 Host Amanda: Yes, that’s truly the key – doing our best and finding peace with that effort. Now, let’s address another major challenge of this pandemic: the economic impact. With widespread closures, many parents are working without childcare or, heartbreakingly, facing income loss. For families with a small business, like ours, the future can feel incredibly uncertain. This isn’t a simple “work from home” situation for many service industry professionals, entertainers, or musicians. How can families manage the immense stress this brings, and for those experiencing income loss, how much should they discuss it with their children?
28:38 Dr. Stephanie Smith: This is an incredibly tough challenge. The level of detail you share will, of course, depend on the child’s age. However, you likely can’t entirely avoid having some conversations about it. Children of all ages, even very young ones, are incredibly perceptive; they will pick up on their parents’ or caregivers’ stress, depression, or sadness. What often becomes most distressing for them is witnessing their primary caregivers in distress, without understanding why. Therefore, it’s vital to address the situation in an honest yet age-appropriate manner. You might say, “Yes, this is a difficult time, and these are some things I’m worried about, which is why I might have seemed a bit irritable or sad.” Tailor your words carefully according to their age, but acknowledge the reality. Children know when something is wrong, whether you explicitly tell them or not, and providing a framework for that understanding can reduce their anxiety significantly.
30:12 Host Amanda: I completely agree. While you don’t need to divulge every financial detail or create a spreadsheet, my experience has shown that when I’ve openly, yet gently, discussed challenges with my girls, they’ve been incredibly supportive. Even my younger daughter, with age-appropriate explanations, has shown understanding. My older daughter, especially, recognized, “Oh, I understand why you’ve been upset.” It clicks for them. We often underestimate their capacity to comprehend. It’s better for them to understand the reason behind a parent’s stress, enabling them to offer support, rather than being left to wonder and imagine.
31:11 Dr. Stephanie Smith: Exactly! And a wonderful side benefit of this honesty is that it teaches them how families cope with hard times: by sharing and supporting each other. This, in turn, makes them more likely to share their own struggles with us in the future, fostering a stronger, more communicative family unit.
31:37 Host Amanda: Absolutely. So, as we wrap up, let’s end on a truly positive note. I know it’s challenging to find positivity amidst current events, but what simple, actionable tips do you have to help us stay optimistic?
31:59 Dr. Stephanie Smith: Okay, here’s my unwavering positive note: I have become a voracious consumer of comedy over the past two weeks. Not deep, meaningful comedy, but silly, often meaningless comedy—think Jim Carrey in Ace Ventura. And it is absolutely wonderful. It doesn’t diminish the seriousness or sadness of what’s happening in the world, but it’s an incredibly important and effective strategy for managing through challenging times. It’s a strategy I probably don’t use enough normally, but actively seeking out comedy—through podcasts, visual media like movies and TV shows—has been genuinely enjoyable. Much of it is free or low-cost and readily accessible. This deliberate effort to inject more laughter and consume more comedy has been a profound positive force in my life, and I highly recommend it.
33:19 Host Amanda: You’re absolutely right, and it’s so simple and accessible. Whether it’s revisiting an old favorite like Ace Ventura or discovering something new, comedy is everywhere. Just last night, we watched Elmo in Grouchland – a movie my older daughter, Mia, was obsessed with as a toddler. We’ve been joking about it all week, so last night she suggested we watch it. The whole family laughed so hard for an hour and a half, pointing out different parts and connecting it to Mia’s journey. It was pure joy and provided much-needed family laughter. I’m definitely on board with more comedy!
34:41 Dr. Stephanie Smith: It’s incredibly doable and easy for almost everyone to access.
34:47 Host Amanda: Yes, the internet, YouTube, and various streaming platforms make it effortless to find comedy when we need it. Dr. Stephanie, thank you so much for joining us today. These tips and ideas are invaluable for families. We’ll link to all the resources mentioned in the show notes, including a dedicated blog post about helping teenagers cope with COVID-19, addressing the unique challenges they face, like missing milestones. Before we close, please tell our listeners where they can find and connect with you.
35:40 Dr. Stephanie Smith: You can find my work and connect with me through my blog at DrStephanieSmith.com.
35:47 Host Amanda: Excellent! And remember, you can also find a wealth of content from Dr. Stephanie over at ProduceforKids.com. We’ll ensure all relevant links are in the show notes. Everyone, please stay safe. Dr. Stephanie, stay safe, and hopefully, we’ll navigate through this sooner than we think.
36:06 Dr. Stephanie Smith: Thank you so much for having me. I truly appreciate it.
36:09 Host Amanda: I always enjoy my conversations with Dr. Stephanie. I genuinely hope you’re all feeling a little more peaceful, perhaps a bit more Zen, and more at ease navigating these rapidly changing waters. We WILL get through this. Write it down, put it on your vision board, your post-it note, wherever you need the reminder: we will emerge from this. While forging ahead won’t always be easy, I promise it will be worth it. Keep your head up; we will be stronger for it. Please join us in the Facebook group – there’s already some great comedy happening there, especially after our chat about embracing laughter! Head over, join us for some laughs, and gain valuable ideas. If you enjoy the Healthy Family Project, please tell a friend and leave us a rating; it significantly boosts our visibility, helping us continue to create a healthier generation. You can tweet with me directly at @AmandaMKiefer on Twitter and Instagram, and find Produce for Kids on Facebook, Twitter, Instagram, Pinterest, and YouTube. Be sure to subscribe. Talk soon!