Being a parent is one of the most rewarding jobs. It's also one of the toughest. Most parents today, men and women, not only take care of their children but also work full time. The combination is a recipe for stress and anxiety. Many parents wind up feeling like they're not doing a good job at home or at the office. Knowing how to cope with stress is vital to parenting. Such coping skills can make a difference for parents personally and for their children.
Tools to Cope
Step 1
See a therapist or read a self-help book. Self-help books offer instant instruction and insight. If you can't find time to read them, use audio versions and listen to them in the car, on your way to and from work. If your insurance supports mental health care, seek advice from a family therapist who can give you personalized parenting instructions and help you understand what it is you're experiencing and why.
Step 2
Practice relaxation skills. Carve out some alone time -- even just 15 minutes -- to calm down, release tension and recharge your batteries. During your alone time, perform relaxation exercises, such as imagining yourself in a pleasant situation on the beach or doing a favorite activity. Meditation can help as well. You may also choose to relax by doing something for yourself, such as reading, exercising or watching TV.
Step 3
Learn deep breathing. When you stress, your breathing becomes shallow. The lack of oxygen robs you of energy. Do deep breathing exercises by lying in a comfortable spot and breathing deeply so that your stomach rises and falls. Do this for 10 minutes. The more you do this, the better you'll feel. When you become stressed, taking a few deep breaths helps clear your mind before you make a decision or take action.
Be Good to Yourself
Step 1
Plan for your kids' needs. Lay out your children's school clothes the night before. Organize their school lunches the night before so that you have few things to pack. Likewise, organize their backpacks, sign necessary papers and find library books or anything else that your child might need in the morning.
Step 2
Anticipate your own needs. Decide on your outfits in advance so that you aren't running around looking for shoes or earrings at the last minute. Load your car the night before with the items you'll need to bring to work. Make sure your car has enough gas the night before you need to drive the kids to school or go to work.
Step 3
Eat properly. A good diet gives you the energy you need to manage stress. That includes the right amount of fruits, vegetables and whole grains. Cut back on refined sugars and processed starches. Avoid alcohol and caffeine. Maintain a healthy weight and exercise when you can.
Step 4
Get more sleep. Managing stress is more challenging when you are sleep deprived. Try going to bed half an hour earlier. It will give you the energy you need to face the next day. If you have trouble sleeping, follow good sleep hygiene: go to bed at the same time every night, wake up at the same time every day, and shut off computers and cell phones at least one hour before bedtime.
Things You'll Need
- Self-help books
