Parenting is one of the hardest and most important jobs in life. Studies have shown a third of parents experience high levels of regular stress compared to just 20% of other adults. Whether it’s chauffeuring children to and from extracurricular activities or enduring sleepless nights with a new baby, parents often find themselves physically and mentally drained. Because parenting can take a huge toll on your mental health, it’s important to practice self-care and adopt coping strategies. This article covers parenting stress, its effects and when to seek help.
Understanding the Challenges of Parenting Stress
Stress is a natural response in the body when we feel threatened or under pressure. Traffic jams, starting a new job, meeting someone new and even arguments with loved ones can all result in short-term stress that goes away when the problem resolves. Chronic or long-term stress stays over a long period and can make an individual feel overwhelmed. Some of the symptoms of chronic stress include:
- Body aches and pains
- Decreased energy
- Changes in social behaviors
- Sleep disturbances
- Substance abuse
- Emotional withdrawal
- Changes in appetite
- Mood disorders
From the minute your child is born until they reach adulthood, the weight of parenthood and other issues can cause stress, such as:
- Lack of sleep. Babies stay awake at all hours of the night, causing parents to lose sleep. Additionally, you may also lose sleep waiting for your teen to come home. Sleep deprivation can make it harder to deal with problems and cause an influx of negative emotions. Lack of sleep can also lead to feelings of frustration, depression and anxiety.
- Constant worry. As a parent, you want what’s best for your child, which can lead to worrying about everything from grades to whether your child is making the right friends.
- Money problems. Having a child is expensive. Babies require diapers, formula and regular visits to the doctor. If you work, you’ll also have to worry about paying for child care. As your child ages, you may worry about college tuition or paying for a vehicle.
- Balancing responsibilities. Parents must learn how to balance work and parental responsibilities, which can leave little time for themselves.
- Social pressures. Society puts a lot of pressure on parents to be perfect. At school, you may be expected to be involved and play the role of a perfect parent, baking cookies and volunteering. Less-than-perfect family moments can lead to feelings of inadequacy and parenting stress.
How Stress Impacts Mental Health
Long-term stress has a psychological impact that can cause irritability and aggression. Stress can also make it harder to concentrate or make you feel sad or fearful. An individual under constant stress may begin to feel depressed or struggle with anxiety or burnout. Stress may also cause mood swings, strained relationships and physical symptoms, such as headaches, tension, stomach problems and a lowered immune response.
Coping Strategies for Parents
Stress management techniques make it easier for parents to deal with life’s challenges and can help improve overall quality of life. The following are some mental health tips for parents to help you deal with stress.
- Self-care. Focus on yourself regularly through self-care activities. Read, take a hot bath and create a realistic daily schedule. Self-care makes it easier to react to stressful situations in a healthy manner and can improve your physical, emotional and mental well-being.
- Regular sleep. It’s recommended adults get between 7 and 9 hours of sleep each night. Individuals who get adequate amounts of sleep tend to get sick less often, maintain a healthier weight, have decreased stress levels and lower their risk of chronic illnesses, such as heart and metabolic illnesses.
- Setting realistic expectations. You’re not expected to be a perfect parent. Accept the fact that you’re going to make mistakes and focus on being the best parent you can be.
- Connect with family and friends. Having a support network is important. Enlist the help of family and friends for babysitting and other daily responsibilities. It’s also important to have friends and family you can confide in and ask for advice when you feel overwhelmed.
- Exercise. Exercise is an excellent way to increase endorphins and reduce the body’s stress hormones. Adults should aim for at least 150 minutes of moderate-intensity physical activities each week for optimal health.
- Mindfulness. Focus on the present with techniques such as meditation, deep breathing and journaling. Mindfulness can help you become more aware of your current feelings and help you maintain your mental health.
- Learn to say no. Overcommitting can make your job as a parent stressful. Learn to say no when asked to volunteer or run a carpool, for example, if you don’t really have the time or resources. It’s OK to set boundaries and focus on yourself and your family when needed.
When to Seek Support
Parenting stress is a normal part of being a good parent, but when it starts to affect your overall quality of life, it may be time to reach out for help. Some signs it’s time to contact a professional include:
- Out-of-control anger or irritability
- Constant feelings of sadness or hopelessness
- Difficulty sleeping
- Feeling isolated from family, friends and loved ones
- Increase in physical symptoms
- Thoughts of self-harm
Contact MHH
If you or someone you love struggles with parenting stress and isn’t sure what to do, reach out for professional assistance. Contact the Mental Health Hotline for confidential help.
