Parenting Under Pressure and How to Relieve the Stress

Parenthood and stress often come hand-in-hand. After all, the moment that you start to care for children, every responsibility you have feels heightened. As such, it is hardly surprising that “68% of women and 57% of men with mental health problems are parents,” many of whom stem from stress and anxiety. 

Each and every person experiences stress in a slightly different way, with some managing to mask the symptoms for a long period of time before admitting they have a problem. Being able to recognize the warning signs, both within yourself and your partner, means that you can take action as quickly as possible. 

Common stress indicators include: 

• Heart palpitations or increased heart rates
• Irritability or low mood
• Difficulties sleeping
• Difficulties focusing 
• Headaches and dizziness 
• Mood swings 
• Appetite changes

Fortunately, there are many steps you can take as a parent to reduce your stress. This means you can continue to show up not only for your children but also for yourself.

One effective, if unexpected, stress-relief method is playing online games. While gaming might not seem like an obvious way to unwind, it offers a valuable sense of escapism. Whether you’re playing Solitaire or Minesweeper, your focus shifts away from everyday worries and onto the task at hand, giving your mind a much-needed break. Plus, it can be genuinely fun and satisfying.

Spending some time away from your children can also help you feel more balanced. Often, rising stress levels are a sign that you’re neglecting your own happiness. It’s natural to put your children first, but that shouldn’t come at the cost of your own wellbeing. Dedicating time to yourself—whether it’s going on a date night, catching up with friends, or indulging in self-care, can significantly improve your mood and lower your anxiety.

Another powerful yet underused stress-reduction strategy is simply asking for help. When you reach out to your support network, you’re no longer facing everything alone. Help can come in many forms, from someone lending a listening ear to a friend or family member babysitting for a few hours while you catch up on life. Remember, there’s no shame in asking for help when you need it. It’s a sign of strength, not weakness.

Talking about your feelings can also be incredibly beneficial. Whether you’re speaking with a close friend, a loved one, or a mental health professional, verbalizing what you’re experiencing provides a healthy emotional outlet. While it might feel daunting at first, it’s far better than bottling things up. Most people will empathize, having faced similar situations themselves, and can offer practical advice or simply a comforting presence.

Prioritizing sleep is very important in helping to lower your stress levels. This is because it can make your body to better regulate the production of cortisol (i.e., the stress hormone). As such, the more sleep you’re able to get, the more relaxed you’ll feel the next morning. While this may seem like something of a fantasy right now, there are many ways in which you can 
encourage restful sleep for the whole family.

For example, finding ways to quieten your mind as you’re getting ready for bed is always useful. This means that you’re less likely to be musing over what is stressing you out for hours on end, making it easier to drift off into a peaceful sleep. This could be achieved through quiet meditation, journaling, or simply talking to those around you about how you are feeling. 

You should also make sure that you avoid potential stimulants that could leave you feeling awake or alert for longer than is necessary. For example, many people who drink caffeine in the late afternoon or evening do not tire quite as easily as those who switch to decaffeinated coffee during this time. You should also make sure that you avoid using your phone directly before getting into bed, turning on your blue light filter if it is necessary to do so.

Engaging in creative activities is another excellent way to relieve stress. Studies have shown that creative hobbies can benefit your health and significantly reduce anxiety. Activities like painting, drawing, or crafting give your brain a different type of stimulation and can be something the whole family enjoys together, making it a great bonding experience as well.

Finally, doing something kind for others can also make a surprising difference in your own mental state. Volunteering or engaging in charitable work not only provides a change of pace from your regular routine but also offers a sense of purpose and fulfilment. Time spent helping others is often more satisfying than time spent doom-scrolling social media, which can sometimes heighten feelings of inadequacy or stress.

By incorporating just a few of these practices into your routine, you can begin to lighten the mental load and better navigate the challenges of parenthood, while also taking care of yourself along the way.