5 Ways to Cope with Anxiety as a Parent

While having kids can be the greatest joy in the world, the hard work and unpredictability cause also a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.

Make a To-Do List
Being a parent means that you are always “on.” It can be easy for your mind to get stuck in overdrive and think about the never-ending “to-do” list items over and over. Help yourself by writing down an actual list, so that you can prioritize more easily and not feel the need to keep rehearsing. When new items pop up add them to the list and remind yourself that they won’t be forgotten, so you can let go for now.

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 thought patterns. You deserve to enjoy your life now and so do your children. Let yourself focus on what you value and how to build more of that in to your current situation.

To do this, watch the language you use to describe things. Try and avoid extreme or rejecting language phrases such as, “this will be a disaster if I don’t get it done on time” or “I can’t wait for the terrible twos to be over.”  Instead, re-frame to neutral or positive, “this is important to me to complete” or “this phase has many wonders and challenges.”

Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because it will enrich their lives.”

Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. Your local library may also have outdoor patio areas where you can read with your kids.

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 chat or ask for advice. 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.

Try these tips to control and cope with your anxiety, and enjoy the time with your children without anxiety getting in the way. 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 a free initial consultation session.