27 Oct Stress Management for Parents
Parents are busy, and deal with many pressures daily: work, bills, managing a household; maybe even attending classes and caring for older family members. On top of that, you’re raising kids who are dealing with their own pressures and are sometimes irritable, sulky or rebellious.
How do we deal with all this stress?
Stress can have a major effect on physical and mental health. The International Stress Management Association lists some of those effect as:
- Increased blood pressure.
- Muscle tenseness and pain.
- Headaches
- Weight changes.
- Anger.
- Anxiety.
- Insomnia.
- Depression.
“Learning stress management techniques can improve your physical and mental well-being,” says Tracee Paulson, coordinator for Methodist Family Health counseling clinics. “And, managing stress can allow you to be more patient, understanding and effective as a parent.”
National Stress Awareness Day, on the first Wednesday in November, is the perfect time to find ways to manage stress before it becomes overwhelming.
What Is Stress and What Causes It?
Stress originates from our body’s natural “fight or flight” response. When we’re in a stressful situation, our sympathetic nervous system responds to prepare our body to fight or run away.
Stress isn’t always bad – it can help us to respond appropriately to demanding situations and take suitable action. But too much stress can create physical and mental health problems. Learning how to manage stress in beneficial ways is important for minimizing those potential health issues.
How to Manage Stress: Parents Edition
There are many ways we can manage stress and reduce its impact on health. Most are simple, and easy to fit into a busy parent’s schedule. Experiment with some of the suggestions below and see what works for you.
Have Some Fun
Exercise is a great stress-reliever. “Exercise lowers stress and releases tension,” says Paulson. “Plus, it’s something you can do with your kids that will be good for them, too.”
Try visiting a park, going for a bike ride, or playing catch outside when the weather is nice. If you’re stuck indoors, build a pillow fort, find an online exercise video, or turn on some music and dance around the living room.
Eat In
When we’re stressed, sometimes our first impulse is to reach for the junk food or pick up dinner from the drive-thru. Paulson tells us, “This is OK once in a while. But healthy eating can reduce the stress hormones, cortisol and adrenaline. Getting your kids involved in cooking meals at home can also interested them in trying healthy foods they might not otherwise eat.”
According to the Cleveland Clinic, foods that reduce stress are those that are high in B vitamins, omega 3 fatty acid, magnesium or protein. Options to try include chicken, eggs, salmon, avocados, bananas, broccoli, almonds, lentils and yogurt.
Make Time for Yourself
As parents, we often put ourselves last. But it’s important to take care of ourselves, too, so we have the energy and health needed to take care of our families. Yoga and meditation can help you stop focusing on stressful thoughts. Or reading for a few minutes after the kids have gone to bed can help you reset after a demanding day.
“Find what relaxes and balances you,” suggests Paulson. “Then make it a daily ritual. Taking just a few minutes to do something for yourself can make a difference in both the short and long term. Try practicing deep breathing, stretching your muscles, or recounting three things that you are thankful for.”
Stick to a Sleep Schedule
“Having a regular sleep schedule is important for both parents and children,” says Paulson. “Most people do not get enough sleep. An inconsistent sleep schedule worsens any sleep disruption caused by stress.”
Put away electronics at least 30 minutes before bedtime. Cell phones, tablets and computers can be too stimulating for your brain, causing disrupted sleep. Instead, try reading or listening to relaxing music. Create bedtime routines for yourself and your kids and set a no-excuses lights-out time.
Call on Your Backup
We can’t do it all ourselves, and sometimes we need help.
“Don’t hesitate to ask a spouse, friend or family member to help out before things become overwhelming,” Paulson advises. “They can cover some responsibilities, watch the kids when you a need a break, or be a sympathetic ear if you need to talk. But they might not know you need any of that unless you ask.”
Managing stress is especially important for parents. “Healthy stress management allows you have happy, positive experiences with your kids,” says Paulson. “And it will prepare you to cope with parenting challenges constructively.”
For more information on National Stress Awareness Day and additional tips on managing stress, visit:
