5 Ways to Cope with Anxiety as a Parent
The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.
Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.
Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment he throws another tantrum in public.”
Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for football” say, “I want to sign the kids up for football because I know they’ll love it.”
Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Even a quick 10-15 minute walk outside can make a world of difference to your mood. Aim to get outside 30 minutes a day. Consistency is key!
Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.
Use Your Support Network
Call your friends or family to talk. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges and frustrations.
Try these tips to control and cope with your anxiety, and enjoy the time with your children free from nagging worry.
If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional who can help. Please contact me today for an initial consultation. I would love to hear from you!