Outbreaks don’t come with a manual – but this can help

Let’s be real: parenting during an outbreak like the flu or measles is like trying to juggle flaming swords while riding a unicycle—on a tightrope—over a pit of Legos. It’s a lot. And while we can’t make the germs go away (if only!), we can help you feel a little more prepared, a little more grounded and a lot more supported. 

Here’s your guide to keeping your cool during the unexpected. 

Know what’s coming (even if you can’t predict it)

Outbreaks are unpredictable, but your response doesn’t have to be. Think of this like your parenting emergency kit—but for your brain. 

• Have a plan. Know how your family will handle school closures, work-from-home chaos or a sudden shortage of favorite snacks. 
• Talk it out. Age-appropriate convos with your kids about what’s happening can ease anxiety (yours and theirs). 
• Check their sources. Not sure what your child is hearing from friends, the news or social media? Check in so you know where their head is.

Keep to your routines (even if they’re a bit wobbly)

Kids—and parents—thrive on routine.  

• Stick to the basics. Meals, bedtime, screen time—try to keep it consistent. 
• Build in breaks. Everyone needs a breather. Yes, even you. Especially you. 
• Make space for fun and movement. Dance parties in the kitchen? Yes. Blanket forts? Absolutely. Laughter and movement are healing! 

Have mental health check-ins (yours included)

Outbreaks can stir up all kinds of feelings—fear, frustration, fatigue and the occasional urge to hide in the bathroom. 

• Name it to tame it. Help kids label their feelings. (“You’re feeling worried? That makes sense.”) 
• Model calm. You don’t have to be perfect—just present. 
• Ask for help. Therapists, school counselors and support groups are all part of your village. 

Stay connected, even if you’re apart

Social distancing doesn’t have to mean emotional distancing. 

• Virtual hangouts. Grandma on FaceTime still counts. 
• Neighborhood kindness. Chalk messages, window art or dropping off cookies (safely!) can lift spirits. 
• Lean on your people. Text your parent group. Vent. Laugh. Cry. Repeat. 

Be kind to yourself

You’re doing your best. And that’s more than enough. 

• Lower the bar. It’s OK if the laundry piles up or dinner is cereal. Again. 
• Celebrate small wins. Everyone brushed their teeth today? Victory! 
• Practice grace. For your kids, your partner and especially yourself. 

Outbreaks are tough. Parenting through them? Even tougher. But with a little planning, a lot of love and maybe a secret chocolate stash, you can weather the storm—and help your family come out stronger on the other side. 

And remember, you’re not alone.  

Visit the Pediatric Pandemic Network for more resources on preparing for infectious disease outbreaks.