7 Tips for Coping with Parenting Stress

Being a parent is really hard.

It’s a lot to navigate the responsibilities and challenges of raising children, especially in a world as complicated as this one. Parenting, especially during the last four years, can be a bumpy ride. Dealing with the fallout of the pandemic and the way it strained caregivers, relationships, and mental health is no small feat. The way the pandemic strained our caregiving systems has left a lot of parents feeling overwhelmed, stressed, anxious, and burned out with little relief. 

It makes sense that a lot of parents are dealing with stress and anxiety about parenting well. The world can be a scary place, and there are so many factors that parents today have to deal with that previous generations didn’t need to worry about, like social media and gun violence. It’s already nerve-wracking to be responsible for a whole person! Adding in the complications of life right now is a recipe for stress.

Dealing with parenting stress and anxiety is necessary for so many parents, but many don’t have the resources or the time to make changes to cope. It’s not right that parents are spread so thin, and there should be more protections for parents and families coming from our government–and there are a lot of people out there working toward just that. As change comes slowly, parents feel forced to do it all, often not knowing how to rely on their communities to fill in the gaps, which leaves them stuck with bandaid solutions to help lower stress levels–so they can get up again and do it the next day. 

Are you struggling with parenting stress and anxiety? You’re not alone. Below are some ways to cope with parenting stress and anxiety so you don’t feel so drained.

Be nice to yourself

It's easy for parents to be overly critical of themselves, feeling like they should be doing more or handling things better, especially during times of increased stress. However, it's important to remember that no one is perfect, and it's okay to cut yourself some slack. 

Practicing self-compassion involves treating yourself with kindness and understanding, especially during difficult times. Acknowledge your efforts, even if they feel small.

Remember, you’re doing the best you can with the tools that you have, in challenging circumstances. It’s not possible to be a perfect parent, so learning how to be nice to yourself when you don’t get things right or struggle can help lower your stress levels. 

Remember to have fun

Being a kid is fun, and finding ways to connect with your child that make you both happy can help you feel more resilient to stress and anxiety. There are a lot of un-fun things about being a parent, but there’s also so many fun things to cherish. It can also be healing to take some time to look at the world the way that a child would, and rediscover that childlike wonder that makes being little so magical. 

It’s also important to carve out some time that’s just for you to have fun for yourself. It might seem frivolous to make time for fun when you’re stressed out, but denying yourself moments of joy can make stress feel worse. Moments where you’re happy and having fun can be rejuvenating to your well-being. Making time for yourself to enjoy things also sends the message to your kids that taking care of yourself is worthwhile and necessary, which is hugely important as they grow up. 

Manage your expectations

Don’t be hard on yourself for not getting more done in times of stress and anxiety. When things aren’t going well, it’s easy to feel like you need to do more and to be more, especially for your kids. It's natural for parents to want the best for their children, but it's also essential to set realistic expectations for yourself and your family. You may not be able to accomplish everything you normally would when you’re overwhelmed with stress, and that's okay. 

It’s okay to prioritize the most important tasks and let go of the need for perfection. By setting goals that feel more doable, you can reduce feelings of overwhelm and increase your sense of accomplishment.

Lean on your community 

We need community to survive so many things, and parenting is no different. It’s increasingly hard to raise a family without help from your community, whether that be family, friends, neighbors, coworkers, or someone else. Leaning on others for support can be incredibly beneficial in times of stress. It’s validating to talk with other parents who can relate to what you’re going through. 

Having a support system in place can provide emotional validation and practical assistance when you need it. Don't hesitate to reach out for help when you need it, and offer your support to others in return when you’re able to. Remember, you're not alone in this journey. 

Use resources available

It’s not right that parents have to work so hard to find resources for support, but there are options out there to try to help parents manage things. Your city might have resources for parents on their website, or there might be a local childcare council you can work with. 

There are also organizations, like Chamber of Mothers that are working to advance paid leave for all parents, quality, affordable childcare, and improve maternal health to try to approach these problems at the source. Parenting groups on social media, whether they’re local or widespread, can help parents find creative solutions to problems and also help them feel less alone. 

Work on mindfulness

Incorporating mindfulness practices and stress-relief techniques into your daily routine can help you manage stress more effectively in the moment and overall. 

Whether it's meditation, deep breathing exercises, yoga, or simply taking a few moments to focus on the present moment, mindfulness techniques can help you cultivate a greater sense of calm and resilience, which are powerful against stress. Find what works best for you and make it a regular part of your self-care routine.

Limit media exposure

It's important to stay informed about what’s going on in the world, but consuming excessive amounts of media can contribute to feelings of anxiety and overwhelm. Try to set boundaries around your media consumption, to give yourself a break. When you do consume media, prioritize sources that provide accurate information without sensationalizing or causing unnecessary distress. Consider taking regular breaks from screens and engaging in activities that bring you joy and relaxation instead. 

When the world is scary, it can be hard to stop scrolling because you don’t want to be unaware of what’s going on, but sometimes that can just heighten your sense of panic and stress. Remember that no one person can fix everything. Seeking out local organizations that are doing work to make the world a better place can help you feel like you’re taking meaningful action without just causing distress for yourself. 

Are you looking for more support with parenting stress and anxiety? Working with a therapist on parenting concerns can help you find more ways to cope and build your confidence as a parent. Get in touch with our office today to get started.