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salemhealth.org
news
https://www.salemhealth.org/you-matter/post/five-tips-for-busy-parents-to-red…
Build a support network: Don’t hesitate to reach out to friends, family or support groups. Sharing experiences and seeking advice can provide new perspectives and emotional relief.
Maintain healthy routines: Establish consistent routines for meals, bedtime and activities. Predictability provides a sense of security for you and your children. [...] Prioritize self-care: Carving out time for yourself isn’t selfish — it’s essential. Whether it’s a quiet cup of coffee in the morning or a short evening walk, these moments recharge your batteries, making you more present for your family.
Connect with your children: Dedicate quality time to engage with your kids without distractions. This strengthens your bond and provides a sense of fulfillment. Pediatricians recommend 15 to 30 minutes of dedicated time for a meaningful impact. [...] Seek professional help when needed: If stress becomes overwhelming, consider consulting a mental health professional. They can offer strategies tailored to your situation.
Parenting is a journey, not a destination. It’s about making small, intentional changes that lead to a more balanced and joyful family life.
At Salem Health, we know healing is hard work.
We'll share the load.
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knowyourmindconsulting.com
news
https://www.knowyourmindconsulting.com/post/stress-management-for-parents
Even 10-15 minutes of physical activity can provide significant stress-reduction benefits for busy parents.
### Creating a Supportive Physical Environment
Your surroundings can either contribute to or help alleviate stress.
Environmental Strategies to Reduce Stress: [...] ## Evidence-Based Stress Management Techniques for Parents
At Know Your Mind, we emphasise coping strategies that are supported by research and proven ways to manage stress. These techniques can be integrated into daily life, even amid the busiest of schedules.
### Mindful Breathing Exercises
Deep breathing techniques are powerful tools that can be used anywhere, anytime to relieve stress quickly.
Basic Deep Breathing Technique: [...] 1. Notice stress-inducing thoughts ("I'm failing as a parent" or "I should be able to handle this better")
2. Question the evidence for these thoughts
3. Consider alternative perspectives
4. Develop more balanced thoughts ("I'm doing my best with the resources I have" or "All parents struggle sometimes")
These techniques are core elements of the therapeutic approach we offer at Know Your Mind to help parents manage stress effectively.
## Practical Daily Strategies for Stress Reduction
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scripps.org
news
https://www.scripps.org/news_items/5716-stress-busting-tips-for-busy-moms
## 6. Laugh
Whether it’s a little giggling or a hearty belly laugh, laughter is good for you and your family. Laughter reduces your stress by increasing the endorphins to your brain and relaxing your muscles. When things seem overly stressful, take a minute to watch the antics of your little ones as they play or spend some time with the family pet. They’re sure to make you smile.
## 7. Be grateful [...] ## 3. Get out of the house and get some exercise
Make sure you get at least 30 minutes of exercise every day. Don't make excuses for not exercising and find ways to exercise consistently.
Even if you are exhausted, go outside for a rejuvenating walk because fresh air and exercise can help calm your mind, reduce fatigue and improve your mood.
## 4. Do something creative
Create something each day, even if it is just a doodle in a sketchbook. This will help you stay connected to yourself. [...] ## 5. Ask for support
Don’t be afraid to reach out to others for support, even if that is as simple as calling a friend or checking out a blog. Arrange for a babysitting swap with friends, or ask a trusted family member to watch the little ones while you exercise or get some sleep.
## 6. Laugh
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scrippsamg.com
article
https://scrippsamg.com/9-stress-busting-tips-busy-moms
#### 6. Laugh.
Whether it’s a little giggling or a hearty belly laugh, laughter is good for you and your family. Laughter reduces your stress by increasing the endorphins to your brain and relaxing your muscles. When things seem overly stressful, take a minute to watch the antics of your little ones as they play or spend some time with the family pet. They’re sure to make you smile.
#### 7. Be grateful. [...] When life gets busy, you can forget to take time to just play. Have some stress relievers you can do with your children, such as drawing, blowing bubbles, dancing and playing with pets. You’ll be creating memories together and helping each other feel more relaxed.
“Raising a family has its challenges,” says Dr. Tripuraneni. “But learning to relax and giving up the idea of perfection will let you and your children enjoy the ride — bumps and all.”
Categories:
Parenting Women's Health [...] Make sure you get at least 30 minutes of exercise every day. Even if you are exhausted, go outside for a rejuvenating walk because fresh air and exercise can help calm your mind, reduce fatigue and improve your mood.
#### 4. Do something creative.
Create something each day, even if it is just a doodle in a sketchbook. This will help you stay connected to yourself.
#### 5. Ask for support.
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unicef.org
article
https://www.unicef.org/parenting/mental-health/how-reduce-stress-parents
The first step to reducing stress? Try to be kind to yourself. Recognize that parenting is hard and there’s no such thing as a “perfect” parent. Taking time for yourself isn’t a luxury, it’s a necessity. When we take care of ourselves, we can better take care of our children as well.
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What's covered:
Recognize the signs of stress
What to do if you get angry
What is burnout?
Proven relaxation techniques
The importance of self-care
Positivity, problem-solving and play [...] It is important to remember that you are not alone and that others can play an important role in helping us. Don’t wait to ask others for help if you are feeling overwhelmed. Speak to a friend or family member who can support. Try to find ways to include your children in age-appropriate tasks around the home – it can be a great way to connect, help children develop skills and take some of the pressure off you. [...] ### Deep breathing
Try to breathe in slowly and deeply to fill your lungs with air. Then breathe out slowly and fully. You can count to five on each inhale and exhale to help you breathe slowly. Try practicing this for two to three minutes. If you are doing this with your children, explain that when they inhale, they are blowing up their tummy softly like a balloon, and when they exhale the air is going slowly out of the balloon again.
### Listen to your breath
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medicine.yale.edu
research
https://medicine.yale.edu/news-article/self-care-strategies-parents
Bringing oxygen into your body during times of stress will interrupt your natural physiological stress response and inhibit your stress releasing hormones. So, when you notice yourself in a moment of overwhelm, stress, resentment, etc., press pause and mindfully take 3 - 5 deep breaths. Check in with your body and mind and ask yourself what you need in that moment. If you aren’t able to meet that need right then, make a commitment to yourself that you will address it later. Here are a couple of [...] Deep Breathing Exercises & Techniques for Stress Management and Relief (webmd.com)
Breathe. Exhale. Repeat: The Benefits of Controlled Breathing - The New York Times (nytimes.com)
## Strategy #2: Plan Ahead for High-Stress Times of Day [...] Parenting can be a rich, joyful, fulfilling experience, and it can also be incredibly stressful and exhausting. For families that have children with special needs, parental stress is often increased as time and attention must be divided differently, and tasks are often multiplied. Parents also tend to expend a great deal of energy trying to regulate their own moods and emotions in order to be present for their children. As such, having a bank of strategies and practices to employ can be
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expercarehealth.com
article
https://expercarehealth.com/9-stress-management-tips-for-working-moms
Sep 12, 2024 — 9 Stress Management Tips for Working Moms · 1. Eat Healthy · 2. Exercise · 3. Make Time for Yourself · 4. Help Your Kids Entertain Themselves.Read more
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northwestfamilyclinics.com
article
https://www.northwestfamilyclinics.com/blog/managing-stress-sleep-and-self-ca…
Adequate sleep is essential for physical and mental health. Yet, as busy moms, we often struggle to get the rest we need. There is always more to do in the day and many of us are guilty of sacrificing sleep for the sake of productivity. Sleep needs to become a priority as it is incredibly important for your well-being. Learn more about the importance of sleep here. After you familiarize yourself with how important sleep really is, now you are ready to implement some tips for improving your [...] Stress is an inevitable part of life, but many of us have allowed our lives to become over-stressed. Leaving us in a constant state of fight or flight leading to a number of negative side effects including; weight gain, poor sleep, increased risk of diseases, poor diet choices, headaches, lack of focus and much more. Stress has been linked to numerous health issues, but the good news is you can change this. You can learn to stress less and how to better manage stress. Here are some strategies [...] ### Prioritizing Self-Care
As we stated earlier in this article you need to start thinking of self-care as a necessity. Self-care does not have to look a specific way. It’s important that you step back and think about what is important to you and makes you feel better. Here are some self-care options to consider:
### Moms, Make Yourself a Priority