While being a parent is an exciting and enjoyable experience, it is no easy feat, and they can face many challenges, worries and concerns. All parents will have numerous demands placed on them, and having children can be stressful. It can be even more difficult for parents who are alone with limited support and who have children with physical or mental health conditions and challenging behaviour.
Parental stress and anxiety can affect both mothers and fathers, significantly impact their physical and mental health and well-being, and can also adversely affect their children. According to a review by Fang et al. (2022), parenting stress can negatively impact parents, children, and their families’ health.
A poll conducted by Unicef in 2022 found that 59% of parents in Britain said they were struggling with their mental health. The personal well-being in the UK estimates found high anxiety levels for parents with dependent children (23.5%). According to the Mental Health Foundation, 68% of women and 57% of men with mental health problems are parents. Therefore, stress and anxiety among parents are widely prevalent.
Whether you are currently a parent or a caregiver or have a baby on the way, this blog will provide you with practical tips and strategies for managing stress and anxiety while navigating the responsibilities of raising children.
Understanding Parental Stress and Anxiety
Stress – “how we react when we feel under pressure or threatened (Mind). Anxiety – a feeling of unease, like worry or fear, that can be mild or severe (NHS inform). Parental stress and anxiety are worry, fear and stress associated with the demands of parenting or caregiving. It can result in parents thinking negatively and avoiding certain situations because of their concerns and the distress and discomfort their worries cause. They may also start to experience physical symptoms and problems with their mental health. Some common triggers and contributing factors can include:- Fear of the unknown, especially for new parents.
- Concerns regarding children’s health, safety, learning, development, academic performance, behaviour and well-being.
- Unrealistic expectations and self-doubt.
- A lack of social support and loneliness.
- Low income and financial issues.
- Issues at work.
- Strained relationships and conflicts.
- A lack of sleep and rest, especially with infants, and fatigue.
- Existing mental health problems, e.g. anxiety disorders or maternal depression.
- Adverse childhood experiences.
- Conflicting demands, e.g. work, family time and leisure time.
- Maternal depression.
- 61% reported struggling with their mental health since becoming a parent.
- Many said they had felt overwhelmed (49%), anxious (43%), unsupported (36%) and lonely (26%) all or a lot of the time in the last year.
- Parental well-being – prolonged stress and anxiety can negatively affect parent’s well-being and cause chronic physical and mental health issues, such as depression, high blood pressure, obesity, cardiovascular disease and diabetes. According to Fang et al. (2022), there is a link between an increase in parental depression, anxiety and fatigue and those experiencing higher parenting stress levels.
- Relationships – stress and anxiety can affect people in different ways, but they can put significant strain on relationships. Some may get irritable and snappy; others may become withdrawn or overbearing and want constant reassurance. It can result in regular arguments, feelings of neglect, erosion of trust and even breakups.
- Parenting practices – stress and anxiety can significantly impact parenting practices. It can lead to parents being short-tempered, inconsistent, and not maintaining boundaries. They may struggle to remain calm and show warmth and affection. It can adversely affect children and their emotional, social and behavioural development, leading to poor academic performance and difficulties later in life.
Identifying Signs of Stress and Anxiety
Parents, other family members and friends should look out for the signs and symptoms of parental stress and anxiety, such as:- Difficulty relaxing or concentrating.
- Getting upset easily.
- Fatigue.
- Lacking interest and pleasure.
- Feeling constantly worried and fearful.
- Feeling agitated.
- Hopelessness.
- Being more irritable and impatient.
- Being overprotective.
- Difficulty sleeping.
- Physical symptoms, e.g. headaches, nausea, dizziness and skin reactions.
- Avoiding safe situations believed to be harmful.
- Vocalising worries and stress to others.
- Struggling to make decisions.
- Feeling overwhelmed.
- Understand the signs and symptoms of parental anxiety and stress.
- Be self-aware and pay attention to emotions.
- Identify their triggers and be prepared.
- Acknowledge their feelings and be honest with themselves on how they are feeling.
- Practice relaxation techniques, such as meditation, mindfulness and deep breathing, to stay present, reflect, and understand their emotions and reactions.
- Ensure they make time for self-care, i.e. activities they enjoy.
- Seek support from others, such as family and friends, or a mental health professional, such as a counsellor.
Self-Care for Parents
Parents should look after their bodies and mind by practising self-care. It is about taking care of the physical, mental, emotional, and spiritual aspects of their life to promote health and wellness (Bottaro, 2023). If they do not take the time to look after themselves, it can make them feel overwhelmed, tired and stressed, and can lead to burnout and mental health issues. CPD Online College has more information on parental burnout and its effects here.
Self-care is vital in managing stress and anxiety, especially for parents, and they must never feel guilty or worried about taking time for themselves. It will help them regulate their emotions, recharge their batteries and give them the energy they need to look after their children and family. It is essential for their well-being and those around them.
If parents practice self-care, it also sets a good example and teaches their children the importance of getting a balance in their lives.
Here are some examples of practical self-care strategies parents can adopt:
Eat a healthy and balanced diet – food is our fuel, so eat healthily and have good nutrition to boost health and well-being. Also, remember to stay well hydrated and avoid alcohol and caffeine where possible. Some tips are on the following: