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 as a parent. Here are some simple ways to bring yourself to a place of calm.

Anxiety-blue-body-of-water-with-orange-thunderMake 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 if I forget.”

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. I know they’ll love it.” Comparison can also cause anxiety as a parent.

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. You can also try your local library. Some libraries 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.Rocky beach through rock formation on a sunny day.

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 free from worry.

If you find your anxiety as a parent 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.

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Helping families feel connected is at the core of my Family Therapy practice. Should you feel like your family might benefit from family counseling to increase your family connections and decrease family conflicts with a challenging and/or gifted child in the home, you have come to the right place! I also offer individual therapy to gifted students' parents, online or in my office in Arcadia. Click here, to contact me via email, or feel free to give me a call at (626) 755-4059 for a FREE 20-minute, Initial Phone Consultation. For family therapy, I meet alone with parents in my Arcadia office for the first session. I want there to be a good fit between us, before you introduce me to your children. In-Home Family Therapy (Home-Based Family Counseling) is an option to families living in Pasadena, Glendale and Arcadia, California, as well as the surrounding areas of the San Gabriel Valley.Engaged family therapist leaning in on kitchen counter, giving positive regard for progress. I have completed training from SENG (Supporting the Emotional Needs of the Gifted) and am a certified SENG Parent Support Group Facilitator. You will find my professional listing with SENG here. Please feel free to find out more about me on my Family Trauma Therapy page. You can also explore my CredentialsServices, and Rates.  LGBTQIA+ affirming therapy is a core value of my practice. My style shines through in my blog, Connected Family Fun, LA., where I share ways to have fun with the family while making deeper connections. Let's connect!