Welcome back! Last week, I shared information about the importance of managing parenting stress and overwhelm. Keeping stress under control is good for your overall health. Discover how to cope with parenting stress and be a better parent for your kiddos!
I believe one of the first steps in the process is getting your partner on board with parenting teamwork and sharing responsibilities. It will help you both have the chance to break away when you need.
Regardless of your current parenting situation, there are products and services that can help you manage parenting stress. And you know what? I’m not going to give you the run of the mill self-care suggestions you can find everywhere! I urge you to give these a try! I’ve included options ranging from FREE to expensive, so you have plenty to choose from!
Effects of Parental Stress
- On parents:
- Increased risk of mental health problems like anxiety and depression (Source: [1])
- Difficulty managing emotions and regulating behavior (Source: [2])
- Weakened immune system and increased physical health problems (Source: [3])
- On children:
- Increased risk of behavioral problems and emotional difficulties (Source: [4])
- Lower academic achievement and cognitive development (Source: [5])
- Difficulty forming healthy attachments and social relationships (Source: [6])
Parental Anxiety and Stress: A Complex Interplay
Parental anxiety and stress are closely linked, often feeding into and reinforcing each other. Here’s a breakdown of their relationship:
1. Stress as a source of anxiety:
- Daily pressures: The constant demands of parenting, financial worries, and juggling work-life balance can create significant stress. This stress can trigger feelings of anxiety and worry about various aspects of child-rearing. (Source: [1])
- Uncertainties: Parents often face uncertainties about their children’s well-being, academic performance, or future. These uncertainties can fuel anxiety and intrusive thoughts, further exacerbating stress levels. (Source: [2])
2. Anxiety as a stressor:
- Heightened vigilance: Parents with anxiety may be more vigilant and hyperaware of potential threats to their children’s safety, leading to chronic stress and difficulty relaxing. (Source: [7])
- Negative coping mechanisms: Individuals struggling with anxiety might resort to unhealthy coping mechanisms like social isolation or substance abuse, which can further contribute to stress and strain family dynamics.
3. The cyclical nature:
- Stress worsens anxiety: Chronic stress can deplete emotional resources, making it harder to manage anxious thoughts and emotions, creating a vicious cycle.
- Anxiety intensifies stress: Anxiety can lead to physical symptoms like fatigue, difficulty sleeping, and irritability, further impacting coping abilities and increasing stress levels. (Source: [8])
It’s important to note:
- Not all parents experience anxiety in the same way, and the severity of stress and anxiety can vary greatly.
- Individual factors like personality traits, social support systems, and access to mental health resources can influence how parents manage stress and anxiety.
How to Cope With Parenting Stress
I can tell you, it’s not uncommon for me to experience stress as a mom. Between work, household chores and shuttling kids to and from doctors appointments, the overwhelm and anxiety piles on. And when I neglect caring for myself, this stress turns me into an angry mom!
That’s not good for anyone.
So, these are the ways I have learned to cope with my own parenting stress.
Change Your Mindset
Spire
As a parent, I’ve been there: the constant juggle, the overflowing to-do lists, the feeling of being pulled in a million directions. It’s no surprise that stress can easily take hold. What I’ve also learned is the importance of taking proactive steps towards managing stress, and that’s where the Spire Stone has become a game-changer for me.
This unique device goes beyond simply tracking steps or calories. Spire Stone uses biofeedback to monitor my breathing patterns throughout the day, acting as a kind of personal stress coach. When I start to tense up, I receive a gentle notification, prompting me to take a moment and engage in a guided breathing exercise or calming visualization. It’s like having a pocket-sized mindfulness guru, helping me recognize stress in the moment and take steps to de-escalate before it spirals out of control.
Beyond the real-time feedback, Spire Stone also helps me track my overall stress levels over time. This allows me to identify patterns and triggers, and adjust my routines or self-care practices accordingly. As a parent, being aware of my own stress levels is crucial, as it directly impacts my ability to be patient, present, and supportive for my children.
If you’re a parent looking for a practical tool to manage stress, improve self-awareness, and cultivate calmer days, I highly recommend checking out the Spire Stone. It’s a small device that can make a big difference in your overall well-being, and in turn, positively impact your parenting journey.
- Stress Control: Spire’s patented respiration sensor measures your breathing patterns all-day to help you keep control and manage stress
- When You Need It: If your breathing becomes tense or erratic, a gentle notification gives you actions you can take to help you relax
- Calm Down: Unlock the calming power of your own breath with visual exercises and guided meditations
- Keep Track: Follow your health progress through activity, steps, calories, and more
- Know Yourself: Learn where and when you’re tense, calm, or productive
Mindfulness: A Journal
As a parent, mental space can feel like a rare commodity. Between the constant demands and the never-ending to-do list, it’s easy to feel overwhelmed and out of touch with the present moment. I knew I needed a way to quiet the mental chatter and cultivate more calm amidst the chaos. That’s when I discovered the power of journaling, specifically “Mindfulness: A Journal” by Catherine Price.
This beautifully designed journal wasn’t just a blank space to vent. It provided gentle guidance through a series of prompts, exercises, and inspirational quotes, each one nudging me towards greater self-awareness and present-moment focus. What I loved most was the non-intimidating approach. The journal didn’t preach or pressure; it simply offered a safe space for me to explore my thoughts and feelings without judgment.
As I filled the pages, I started noticing a shift. I became more attuned to my emotions, recognizing stress triggers before they spiraled out of control. I found myself better equipped to handle challenging situations with patience and understanding, both for myself and my children.
“Mindfulness: A Journal” wasn’t a magic bullet, but it was a powerful tool that helped me reclaim precious moments of peace and clarity in the midst of the everyday hustle. If you’re a parent seeking a practical and accessible way to cultivate mindfulness, I highly recommend giving this journal a try. It might just be the key to unlocking a calmer, more present version of yourself.
- Price, Catherine (Author)
- English (Publication Language)
- 208 Pages – 09/06/2016 (Publication Date) – Clarkson Potter (Publisher)
Watch an inspiring video
I came across this one recently and I absolutely loved it! Practice an attitude of gratitude!
Gratitude: The Short Film by Louie Schwartzberg from ecodads on Vimeo.
Sit down to a cup of happy
Chamomile Tea
As a parent, I’ve learned that feeling stressed is practically a rite of passage. Between the endless to-do lists, the constant demands, and the ever-present worry for our children’s well-being, it’s easy to feel overwhelmed. That’s why I’m always on the lookout for natural ways to unwind and find moments of peace amidst the chaos.
One of my go-to strategies is brewing a cup of Traditional Medicinals’ Organic Chamomile Lavender Tea. This isn’t just any tea; it’s a carefully crafted blend of chamomile and lavender flowers, both known for their calming properties. The taste is delightful – a delicate balance of floral notes with a hint of lavender, making it a truly sensorial experience.
But beyond the taste, what I appreciate most is the tea’s calming effect. As I sip the warm brew, I can feel the tension gently melt away. It’s like taking a mini-vacation from the daily grind, allowing me to recharge and refocus.
Here’s what I love about Traditional Medicinals’ Chamomile Lavender Tea:
- Organic and ethically sourced ingredients: I can feel good about what I’m putting into my body knowing the herbs are grown and harvested responsibly.
- Caffeine-free: This is a huge perk, especially for evenings when I want to relax and unwind without worrying about disrupted sleep.
- Convenient tea bags: Perfect for busy moments when I need a quick and easy way to de-stress.
If you’re a parent seeking a natural way to manage stress and find moments of calm, I highly recommend giving Traditional Medicinals’ Chamomile Lavender Tea a try. It might just become your new favorite cup of tranquility.
- HERBAL POWER: Settles your nervous system when stressed.
- TASTE: Delightfully floral with distinct lavender notes.
- PLANT STORY: Our herbs are high in essential oils and hail from organic farms, from Bulgaria’s idyllic meadows to Egypt’s fertile Nile Valley, to create our best chamomile lavender tea.
- Consistently high quality herbs from ethical trading partnerships; USDA Certified Organic. Non-GMO Verified. Kosher. Caffeine Free. Certified B Corp.
- One carton containing 16 tea bags
Wine
Dang, I threw in one of the boring standard tips, didn’t I? Ah well, I suppose one isn’t a bad thing, right? And “they say” there are health benefits to a glass of wine a night. BONUS!
Manage Parenting Stress Through Creativity
I’m a huge fan of coloring, but there’s something extremely satisfying about coloring in my own books. Bonus when they’re filled with swear words. But, there are tons to choose from if you’re not into that sort of thing!
Adult Coloring Book: Designs
I’m often juggling multiple tasks and responsibilities, leaving little time for myself. I discovered that coloring for adults offered a surprisingly effective way to unwind and tap into a sense of peace and creativity.
“Designs” by Two Hoots Coloring Co. quickly became my go-to coloring book. It features a diverse collection of 48 unique pages, ranging from intricate mandalas and geometric shapes to whimsical patterns and abstract designs. Each page is beautifully printed on single-sided, high-quality paper, preventing bleed-through and allowing for worry-free experimentation with different coloring mediums.
What I love most about this book:
- Variety of designs: The diverse range of illustrations caters to different moods and preferences. I can choose something calming and intricate on days when I need deep relaxation, or opt for a more playful and stimulating design when I want to spark creativity.
- High-quality paper: The thick, single-sided pages provide a smooth surface for coloring, allowing me to use pencils, pens, markers, or even watercolors without worrying about bleed-through.
- Compact size: The convenient 8″ x 10″ size makes it easy to take this coloring book with me wherever I go, whether it’s enjoying some quiet time at home or relaxing at a coffee shop.
Coloring isn’t just about creating beautiful artwork; it’s a form of mindfulness that allows me to de-stress, focus on the present moment, and tap into my inner creativity. If you’re looking for a way to unwind, unleash your artistic side, and cultivate moments of calm amidst the daily chaos, I highly recommend giving adult coloring a try. “Designs” by Two Hoots Coloring Co. is a fantastic starting point with its beautiful designs and high-quality materials.
- Coloring, Two Hoots (Author)
- English (Publication Language)
- 98 Pages – 12/01/2015 (Publication Date) – Two Hoots Coloring (Publisher)
- Fleming, Alex (Author)
- English (Publication Language)
- 56 Pages – 06/20/2016 (Publication Date) – Alex Fleming Publishing (Publisher)
Take Extra Work Off Your Plate to Manage Parenting Stress
There’s nothing like a ton of unfinished chores to derail any plans for stress reduction! I totally believe, though, that a great way to manage parenting stress is to let technology handle some of the extra grunt work.
My book How to Conquer Your Family’s Schedule: A Stay at Home Mom’s Guide to (Almost) Getting it All Done discusses the many ways in which I save time (or do less). And, I always find time for doing things I enjoy (like autocross).
- Amazon Kindle Edition
- Boyter, J. Ivy (Author)
- English (Publication Language)
- 41 Pages – 03/05/2017 (Publication Date)
No one likes to vacuum. Wait, I hope that’s a true statement. I feel like I have better things to do, so I let my Roomba vacuum the downstairs for me.
Truth be told though, I’m kind of in love with the Samsung POWERbot Essential App-Controlled Self-Charging Robot Vacuum
Use a Grocery Delivery Service
I discuss this quite part a bit in my book, but I feel it deserves it’s own spotlight in this post. In the hour a week I’m not grocery shopping (because someone else is doing it for me), I can either catch up on other housework or spend more time with my family. Win-Win!
I use Shipt. If you’re interested in having your groceries delivered with Shipt, I’ll give you $10 back when you sign up through my referral link.
Set boundaries
Read a book
What things do you use to help you manage parenting stress?
Sources
- [1]: Mothers’ and Children’s Mental Distress and Family Strain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10670161/
- [2]: Parenting Stress and Child Behavior Problems: A Transactional Relationship Across Time: https://pubmed.ncbi.nlm.nih.gov/22264112/
- [3]: The Allostatic Load Model of Stress and Disease: https://pubmed.ncbi.nlm.nih.gov/15677391/
- [4]: Negative Effects of Parental Stress on Students: https://bau.edu/blog/effects-of-parental-stress-on-students/
- [5]: Parenting stress during infancy is a risk factor for mental health problems in 3-year-old children: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7670792/
- [6]: Parental stress and child mental health: a network analysis of Romanian parents: https://link.springer.com/article/10.1007/s12144-022-03520-1
- [7] The Role of Parental Anxiety Disorders in Child Psychopathology: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181862/
- [8] Anxiety and Stress Disorders: https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
1 comment
Hi Ivy B I love samsung vacuum
Thanks for the article .
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