Stress: Tips for parents

Some useful tips from CHILD MIND INSTITUTE for parents trying to cope during the latest lockdown:

Focus on basic needs

If you’re feeling overwhelmed, start with the basic needs of yourself and your child: getting good sleep, eating healthy foods and doing some physical activity.

When those basic needs are taken care of, you can set additional goals. Begin with what has to get done. Then, consider adding what you’d like to get done.

Take small breaks

To be able to help your child, it’s important that you also take care of yourself. Small breaks throughout the day, even if it’s just to stretch, take some deep breaths or drink water, can help you manage stress and feel more in control.

Ask for help

There’s nothing wrong with asking for help from your community or support network. You can seek support from your child’s teacher, your faith or spiritual community, another parent or a family member. Remember that when you ask for help, you’re modelling that behaviour for your child, too.

Be kind to yourself

When you’re having a challenging day, imagine a good friend, partner or parent by your side, giving you support and help. Talk to yourself the way this person would talk to you. Remember that self-compassion is a skill you can develop through practice.

Stay connected

When trying to balance work and parenting, it can be hard to make time to connect with friends and family. Consider scheduling regular check-ins with your support system. These conversations can help structure your days and give you something to look forward to. Even a 5-minute chat can help you feel connected.

Celebrate small victories

Remind yourself that you’re a good parent doing the best you can. Every success is worth celebrating, no matter how small. Try keeping a list of what you did well each day and focus on these when you’re feeling frustrated.

Accept uncertainty

If you’re experiencing a lot of uncertainty, you may be feeling uncomfortable or exhausted. Try practising acceptance and make decisions based on the information you have now. When planning for the future, avoid focusing on worst-case scenarios. Taking a rational approach can be a big help when you’re feeling powerless against uncertainty.

Practise empathy

This current situation is difficult for everyone, your child included. It’s normal for children to be anxious, which may make them act out. If your child’s emotions or behaviour get out of hand, take a few deep breaths. Have a calm discussion about the issue with your child. You can acknowledge what your child is feeling and be honest about your own feelings, too. When things are going well, be generous with praise and reinforce positive behaviour.