Parenting can be one of life's most rewarding experiences, but it can also be one of the most stressful. From juggling the demands of work and home life, to financial pressures and concerns about your children's well-being, the responsibilities can sometimes feel overwhelming.
Recent research shows that 48% of parents say that most days their stress is completely overwhelming. The U.S. Surgeon General, Dr. Vivek Murthy, issued an advisory to, “call attention to the stress and mental health concerns facing parents and caregivers and to lay out what we can do to address them.” To help cope with your stress levels, it is important to take the time to understand the various factors that play into parental stress.
Understanding Parental Stress
In today’s fast-paced world, parents today are more stressed than ever before. With things like financial stress, rising housing costs, the expense of childcare, and increases in school violence and bullying, it is no wonder that many parents feel overwhelmed. According to the University of Minnesota, these stressors can be categorized into three main types:
Normative Stressors
Everyday Hassles: Managing daily tasks like getting kids ready for school, cooking meals, and maintaining a clean home.
Developmental Transitions: Life stages such as having children, starting school, or moving to a new home.
Nonnormative Stressors
Unpredictable Events: Sudden occurrences like natural disasters, illness, or injury.
Chronic Stressors
Long-term Challenges: Ongoing issues like financial strain, health problems, or lack of support.
By determining what category your stress falls under, parents can be better equipped to understand it and find solutions to alleviate it.
Common Causes of Parental Stress
Here are some of the typical challenges that parents face:
Work-Home Balance: Managing professional responsibilities alongside household chores.
Financial Strain: The cost of raising children can be daunting.
Child Health and Education: Constant worry about your child's well-being and future.
Sleep Deprivation: Lack of adequate sleep due to parenting duties.
Lack of Support: Feeling isolated or unsupported in your parenting role.
Discipline vs. Nurturing: Struggling to find the balance between being firm and loving.
Household Management: Keeping up with chores and organizing family schedules.
Tips for Managing Parental Stress
While some stress is unavoidable, there are effective strategies to manage and reduce it:
Take Time Off
Explore paid family leave and sick leave opportunities at your job. Take the time off that you need to take care of your family and yourself. Whether you need to spend time finishing chores or just relaxing in an empty house, utilizing your time off properly can help you feel caught up and refreshed.
Prioritize and Organize
Task Management: To simplify your priorities, you can list them out, use calendars, and utilize planning tools to manage your time effectively. Sharing housework can reduce family stress and help the entire family work better together. Younger kids can help with chores like tidying up toys after playtime or setting the table for meals. Older children can help with watering plants, taking out the garbage, and helping to prepare meals.
Practice Self-Care
Hobbies and Relaxation: Set aside time for activities you enjoy to prevent burnout. Take a look at our blog about how to write your own Self-Care List. Self-care lists can identify what makes you feel good and balanced while holding you accountable to take the time to prioritize yourself.
Open Communication
Talk with Your Kids: Engage in open discussions with your children to understand their needs and concerns.
For example, you can set goals with them, simultaneously improving their responsibility and improving their self-esteem. One of our latest blogs covers other ways you can help build your child’s self-esteem.
Financial Planning
Budgeting: Create a budget to manage expenses and reduce financial stress. You can also help your kids learn about budgeting and building healthy spending habits with apps like Moolah, a financial tool for families.
Build a Support Network
Seek Support: Connect with other parents or family members to share experiences and advice. Murthy says, “The truth is that parenting at its best is a team sport… Raising children requires the support of family and friends and the infrastructure of a society that recognizes how essential parenting is.” By opening yourself up to social support from your network, you may find yourself less stressed and alone. If you are a new and/or an expecting parent, you can check out the programs Acenda provides.
Healthy Sleep Habits
Good Sleep Hygiene: Establish a consistent sleep routine for both you and your children. Setting a timer as a reminder to start winding down is a great way to stick to a routine. Check out our blog, Slumber Serenity: Unlocking Restful Nights for some helpful tips on how to improve your sleep.
Professional Counseling
Seek Help: Consider counseling or therapy to manage chronic stressors or traumatic events. Our team at Acenda can help.
Our expert therapists and mental health professionals are here to help you develop effective parenting skills and build a strong, supportive family environment.
By acknowledging and addressing the sources of stress in your life, and implementing effective management strategies, you can create a more balanced and fulfilling parenting experience. Remember, you don’t have to do it alone — our team at Acenda is here to support you every step of the way.
If you're ready to take the next step in managing stress and improving your family's well-being, get in touch with us today.
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About the Authors
Mariana Heyel, Communications Coordinator at Acenda, is a South Jersey native who ventured to the University of South Carolina for her undergraduate degree, where she studied Marketing and Entrepreneurial Management. Passionate about connection, good stories, and the importance of mental health in her life.
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.