It’s completely normal for parents to feel tired, frustrated, or overwhelmed sometimes. Parenting is hard work! What matters most is how we handle stress when it shows up.
Some stress is actually good for us. It helps us stay alert, get things done, and care for our families. But when stress builds up and doesn’t go away, it can turn into chronic stress. That kind of stress can make it hard to take care of ourselves and our children.
When parents feel too overwhelmed, stress can spill over into family life. It becomes harder to stay calm and patient. Children need us to be their safe and loving base - that’s how they grow, learn, and feel secure.
Even though it’s hard to put ourselves first, taking care of our own well-being helps us take better care of our kids. We can’t make all stressful situations disappear, but we can learn to manage them. These skills make us stronger and they help our children learn how to handle stress, too.
Here are a few simple ways to calm down when you start to feel upset or stressed:
1. Practice Relaxation Breathing
Sit comfortably with your feet flat on the floor and your hands on your knees. Breathe in slowly, letting your belly rise as you fill your lungs. Then breathe out slowly through your nose. Keep going, nice and steady, until you feel calmer.
2. Color with Your Child
Coloring isn’t just for kids! It’s relaxing and can help you and your child calm your minds after a busy day.
3. Take a Break
If you start to feel angry or overwhelmed, it’s okay to step away for a minute. Make sure your child is safe (like in their crib, playpen or with another adult), then take a moment for yourself. Splash cool water on your face, take a few deep breaths, do a positive parenting affirmation or step outside for a bit of fresh air.
4. Connect with Another Parent
Talking with other parents can really help. When we share our experiences and support each other, it makes handling stress a lot easier. Join our parenting community, Cuyahoga Parents Connect and keep an eye out for future events to meet other parents in person!
5. Move Your Body
Exercise helps your body fight stress. You don’t need a gym to start, so put on a yoga video, stretch, or play a fun game of tag with your kids. Moving your body helps your mind feel better, too.
Remember: Taking care of yourself isn’t selfish. It’s one of the best things you can do for your child.
Sources: Parents as Teachers, Mayo Clinic
About the Author:
Heather Sakai has been a member of the Bright Beginnings team since early 2022, serving as the Social Media Engagement Coordinator. She holds a Master of Science in Social Service Administration and a Master of Arts in Contemporary Dance from Case Western Reserve University. Heather brings experience in social work and mood disorders research, marketing and social media, as well as dance instruction for children and adults in both the United States and abroad. Passionate about connecting people through social media, Heather strives to make it a safe space to ask questions, be vulnerable, and share successes and struggles. She is also the administrator of Cuyahoga Parents Connect and warmly invites you to join if you are a parent or caregiver of a child from birth to kindergarten, or if you are expecting a child.