How to reduce stress (2024)

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Simple, proven ways for parents to manage stress.

How to reduce stress (1)

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Being a parent can bring with it a rollercoaster of feelings – from happiness and love to worry and fear and back again. It’s anything but stress-free!

Stress happens to everyone and is a normal human reaction. A small amount of stress can even be useful in our daily lives – it helps us to focus and be productive. But stress can be harmful when it gets too much or goes on for too long, leading to exhaustion and burnout.

Many of life’s demands can cause stress, like work, relationships and juggling being a parent. When you feel stressed, it can get in the way of dealing with these demands and can affect everything you do. You can begin to feel stressed with even the simplest of tasks.

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.

How to reduce stress (2)

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
When to seek help

Recognize the signs of stress

We can’t avoid stress completely, but there are ways to stop it from becoming overwhelming. Stress affects people in different ways. Feeling overwhelmed, increased anxiety, irritability, and fatigue are some of the effects that people experience.

Try to recognize the signs that you need a break and take steps to stop stress before it builds up – a short walk, a cup of tea or a breathing exercise can really make a difference. By doing so, you’re helping bring your body back into balance and preventing stress from building up, which can lead to burnout.

> Learn more: What is stress?

What to do if you get angry

If you ever feel yourself getting angry, step away and take 20 seconds to cool down. Breathe in and out slowly 5 times before you speak or move. If you can, go somewhere else for 5-10 minutes to regain control of your emotions.

How to reduce stress (3)

What is burnout?

One of the negative consequences of accumulated stress is burnout. Burnout is a state of physical, emotional and mental exhaustion that results from prolonged exposure to stressors or situations that are emotionally demanding. It is emotional exhaustion.

Burnout includes many symptoms that can be both physical and emotional, such as:

  • Feeling tired most of the time
  • Difficulty sleeping or sleeping too much
  • Reduced performance
  • Concentration and memory problems
  • Inability to make decisions
  • Muscle tension
  • Getting sick more often, frequent headache or upset stomach
  • Restlessness
  • Loss of empathy

If you relate to any of these symptoms, it could be a sign that you may be on the verge of burning out or being burned out. It is a sign that it’s time to pause, seek support from those around you, and focus on self-care. If you feel that you need further support, do not hesitate to reach out to a professional who can help you to prioritize self-care and explore how to manage stress.

Relaxation techniques for parents

Your breathing affects your whole body. When you feel stressed or worried, your body can become tense and your breathing speeds up. You can use breathing techniques to help you calm down. It can be very helpful to spend two to three minutes breathing deeply a couple of times a day to help you feel calm.

These exercises can be done anywhere, anytime.

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

It can be helpful to listen to your breath as the air goes in and out. You can put a hand on your stomach and feel it rise and fall with each breath. Listen to your breath for a while.

Add gentle movement

Drop your hands below your waist and keep your palms facing up. Slowly raise your hands as you breathe in through your nose. Stop when your hands are about shoulder level. Slowly lower your hands as you breathe out through your mouth.

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The importance of self-care

Self-care is any activity that we do intentionally in order to take care of our mental, emotional and physical health. Although it’s a simple concept, it’s something we can often overlook.

Good self-care is key to an improved mood and reduced anxiety. A self-care activity can be as simple as taking the time to enjoy a cup of tea, listen to your favourite music or go outside for a walk. Think about some simple activities that re-energize you.

Self-care needs to be something you actively plan, rather than something that just happens. Add certain activities to your calendar, announce your plans to others in order to increase your commitment, and actively look for opportunities to practice self-care. See if you can incorporate self-care activities into your day with the support of those around you.

Self-care is key to preventing burnout!

> Read: How mental health experts practice self-care in their families

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Positivity, problem-solving and play

When you are facing challenging times, it can be difficult to feel hopeful that things can improve. But it is important to remind yourself that you do have control over different aspects of your life and that you can bring about change. When we feel hopeful, it helps us to focus on change, look to the future, and actively look for solutions to the difficulties we may face.

If you are facing a problem, try to write down as many ways of overcoming it as you can. Then think about the pros and cons of each solution and which ones would be easier to put into practice. Sometimes you will need to try more than one solution. If a problem seems too big to take on, try breaking it down into smaller tasks to make it more manageable.

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.

Playing with your children is a proven way to relieve stress. Whether it’s playing a game, dancing or singing together, when you’re enjoying fun moments and laughing together, your body releases endorphins that promote a feeling of well-being. Even short periods of play can help remind adults of their ability to support their child, as well as provide a happy distraction from whatever else is on your mind.

> Read: How play strengthens your child’s mental health

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Don’t hesitate to seek professional help

If you are finding it difficult to cope, consider meeting with a trained expert who can help. Your family doctor or a counsellor should be able to advise you on your options, such as time with a psychologist who helps people to manage stress and establish positive mental health habits.

Don’t be afraid to seek professional help. If stress is affecting your life, then it is important to get help as soon as possible, so you can start feeling better.

Remember that children look up to adults, so taking steps to manage stress sets a positive example for how your children should take care of themselves now and in the future.

Developed with support fromLEGO Foundation.

Learn more

Mental health and well-being Tips and resources to help you support your child and yourself Visit the page
Mental health explained Learn about common mental health terms and conditions and how to support your family’s well-being Visit the page
Self-care for parents How mental health experts with kids look after their own well-being Read the story
What is postpartum depression? Learn about the signs and how to find support Read now
How to reduce stress (2024)

FAQs

What are the 5 A's of stress management? ›

For adults, Maness suggests the “5 A's” in order to deal with stress and anxiety. The A's stand for Avoid, Alter, Accept, Adapt, and Assert. “Avoid alcohol and drugs,” suggests Maness, “Alter your schedule so you have time to eat healthy, exercise, relax and sleep.

What are the 4 A's of stress management? ›

When deciding which option to choose, it's helpful to think of the four A's: avoid, alter, adapt or accept. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it.

What are 3 ways to relieve stress? ›

Some of these stress-relieving activities may work for you:
  • Play with your kids or pets – outdoors, if possible.
  • Take a walk in nature.
  • Meditate or practice yoga.
  • Work in the garden or do a home improvement project.
  • Go for a walk, run or bike ride to clear your head.
  • Read a book, short story or magazine.
Mar 21, 2024

What is the number 1 way to reduce stress? ›

Get active. Almost any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever. Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being.

How can I calm my stressful time? ›

As you breathe, relax the muscles in your face, jaw, shoulders and stomach.
  1. Count to 10. In the time it takes you to do so, you may be able to look at your situation with a fresh pair of eyes.
  2. Take a Walk. ...
  3. Try a 3-Minute Meditation. ...
  4. Practice gratitude. ...
  5. Eat Well. ...
  6. Get moving. ...
  7. Let it go. ...
  8. Get help.

How do I stop being over stressed? ›

Here are some tips:
  1. Take care of yourself. Avoid drugs and alcohol as they can add to stress. ...
  2. Engage in self-relaxation. ...
  3. Take breaks when needed. ...
  4. Seek out social support. ...
  5. Connect with others socially. ...
  6. Maintain a normal routine. ...
  7. Give back to others.

How to reduce emotional stress? ›

How can I better cope with emotional stress?
  1. Read a book.
  2. Download and listen to a “calm” app (sounds of nature, rain) on your computer or phone.
  3. Take a walk. Practice yoga.
  4. Listen to music, sing along to a song or dance to music.
  5. Enjoy a soothing bath.
  6. Sit in silence with your eyes closed.
  7. Light a scented candle.

How to destress yourself? ›

25 Quick Ways to Reduce Stress
  1. Breathe. Slow, deep breaths can help lower blood pressure and heart rate. ...
  2. Listen to Music. ...
  3. Take a Quick Walk. ...
  4. Find the Sun. ...
  5. Give Yourself a Hand Massage. ...
  6. Count Backward. ...
  7. Stretch. ...
  8. Rub Your Feet Over a Golf Ball.

Why can't I handle stress? ›

Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others. Previous experiences may affect how a person reacts to stressors. Common major life events that can trigger stress include: job issues or retirement.

How to handle extreme stress? ›

How to manage stress
  1. talk to a friend or family member about how you're feeling.
  2. plan time for activities you enjoy or take up a new hobby.
  3. take regular exercise.
  4. make time to relax.
  5. spend time outdoors.
  6. plan your time.
  7. have a healthy sleeping pattern – go to bed at the same time each night.
Aug 2, 2024

What illnesses are caused by stress? ›

Chronic stress is linked to other conditions, both psychological and physical. These can include: Diseases such as hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, and arthritis.

What is the ABC of stress? ›

Albert Ellis created the ABC Model, which Martin Seligman modified to encourage more positive thinking. The ABCs of stress management are: A: The stressful situation or adversity. B: Your beliefs or how you react to the situation. C: Results of the event's acts and consequences.

What are 5 ways to help with stress? ›

Stress relievers: Tips to tame stress
  • Get active. Almost any form of physical activity can act as a stress reliever. ...
  • Eat a healthy diet. Eating a healthy diet is an important part of taking care of yourself. ...
  • Avoid unhealthy habits. ...
  • Meditate. ...
  • Laugh more. ...
  • Connect with others. ...
  • Assert yourself. ...
  • Try yoga.

What are the 7 ways to deal with stress? ›

Here are some tips:
  • Take care of yourself. Avoid drugs and alcohol as they can add to stress. ...
  • Engage in self-relaxation. ...
  • Take breaks when needed. ...
  • Seek out social support. ...
  • Connect with others socially. ...
  • Maintain a normal routine. ...
  • Give back to others.

What are the 15 ways to cope with stress? ›

Here are 15 evidence-based ways to relieve stress.
  • Get more physical activity. ...
  • Eat a balanced diet. ...
  • Minimize phone use and screen time. ...
  • Practice self-care. ...
  • Try journaling. ...
  • Reduce your caffeine intake. ...
  • Spend time with friends and family. ...
  • Create boundaries and learn to say no.

How to be stress free in life? ›

​​​​​​​Tips to Live a Less Stressful Life
  1. Do one thing at a time. Focus on doing one thing at a time. ...
  2. Get moving. Do something each day to stay active. ...
  3. Develop a new healthy habit. Start with one healthy habit to focus on and add more over time. ...
  4. Do something calming. ...
  5. Streamline your finances. ...
  6. Get creative. ...
  7. Declutter.
Jul 27, 2021

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