By Sean Alexander

Parenting is stressful. This sounds like stating the obvious, yet few people realize just how difficult parenting is. Nearly half of parents report feeling high stress levels. They feel anxious constantly, even when there is no apparent cause. They suffer from shortness of breath, heart palpitations, and insomnia.


These symptoms are significant, and you need help right away. Stress management techniques for parents are essential. Yet they go beyond drinking a glass of water. Get comprehensive techniques, and you can improve your mental health. Here is your guide on how to cope with parenting stress.

Avoid Bringing Stress Home

Your work gives you a lot to think about. You have to meet deadlines, handle clients, and satisfy your boss and co-workers.

When people get home, they tend to off-load. They want to talk about what they're going through, so they talk to their kids. That's natural, but many people are not aware of how parents' stress can hurt a child. Children have their own issues, and they do not have the emotional maturity to handle your baggage.

Talk to a friend instead. If possible, talk to your friend face-to-face.

95 percent of people find face-to-face interactions crucial to forming long-lasting relationships. You can read each other's expressions better and you can feel more open to discuss personal topics. If you're not comfortable with talking to a friend, talk to a counselor or therapist. This is a great option for people who need solutions to their stress. A counselor can give you strategies for anger management or developing self-esteem.

You can go somewhere else after work. You can sit in a coffee shop and give yourself some time to think. You can go on a drive, viewing new sights that can inspire you and take your mind off your stress. Avoid working at home. If you must, designate a space for you to work in. It should be independent of your bedroom and living area.

Relax and Recharge

Relax from Parenting

It is absolutely essential to decompress after work. Stress hormones impact the body in a number of ways, including making your heart pump faster. This can raise your blood pressure and increase the risk of a heart attack.

Parenting is its own stress. There are times when being with your child will help you. But you do need time to relax independently of your child.

When you pull into your driveway, park the car and sit for a moment. Take a deep breath. Tell yourself that you are in an environment where you can relax. Deep breathing sounds unsophisticated, but it can have a real impact on your body. It supplies more oxygen to your blood, changing its pH levels. This can reduce your blood pressure, canceling out the effects of stress.

When you're in your room at night, don't go to bed right away. Read a book, write something in a journal, or pray and meditate. This can let you come up with what you want to do tomorrow. This can also help you ease into sleep, letting you wake up feeling more recharged.

Look for Ways to Clear Your Mind

When many people feel stressed, they think about their stress. Everything else on their itinerary falls to the side. Deadlines and personal relationships get missed, which only adds to the stress.

Mental clarity is incredibly important. You cannot do everything at once. But clarity helps you decide what to do now and how you can go about doing it.

  • Write a list at the start of every day with what you want to do. Include work responsibilities and personal care duties like shopping for groceries.
  • Once you have everything written out, rank each entry. Then read your list over again.
  • Take a look at the items at the bottom of your list. Ask yourself if these tasks are that important to you, or if you need them done today. If they are non-essential, clear them from your head.
  • Focus your attention on the five most important tasks. Get them done in order of importance, then move on.
  • Consider integrating mindfulness into your life. Develop your attention to the present, and try to avoid thinking about the past or the future.
  • Meditation can help. Sit down on the ground and cross your legs. Close your eyes and focus inward on your breathing.

Take Advantage of Help

There is nothing wrong with asking for help. You are not weak, and your child will not feel you are abandoning them. If anything, your child will appreciate that you are getting them help.

If your child is experiencing academic problems, remain in touch with their teachers by attending parent-teacher conferences. If you are not knowledgeable about your child's subjects in school, outsource academics. Tutors can provide expertise and individualized methods that help your child learn better.

You can get help for your children, even if they have a learning disability. Understand the different types of learning disabilities, then reach out to an aide. There are many tools and platforms designed to help children with disabilities find academic success, including those that support distance learning.

You can outsource cleaning and groceries. You can hire a maid, or you can ask a neighbor or friend for help. You can also outsource food preparation. Hire someone who can prepare a quick meal for you and your child. Try to avoid ordering take-out, which can contain a high amount of fat and sodium.

Talk With Other Parents

You are not alone, even when your child presents unique challenges. Talking with other parents can be a real boost.

Human beings are social creatures. Friendships cheer us up and engage us in other people's perspectives. Each person can learn new ways and find new resources to solve their problems.

Build up trust with other parents. Allow your child and their child to interact with each other. While they're playing, have a conversation with the parents. During your first conversations with them, touch on a few different topics. Talk about your child's performance in school, your personal life, and what's on the news. This lets you assess what you can bring to that person's attention.

Have a few different people in your life that you can go to on different issues. You can talk to multiple people about your child's time in school. But try to have one person that you can engage in a deep conversation about schooling. If you don't feel you can trust a certain parent, don't talk to them. You are under no obligation to interact with them, even if your child is friends of theirs.

Get Outside

Destress from parenting outdoors

Getting outside has several distinct health benefits. It can improve short-term memory and reduce anxiety.

Go to a nature preserve or park every week. If possible, go every day. Go for a walk or jog during any part of the day. Consider bringing your child. Going outside has the same benefits for children. This is a great way to interact with them that doesn't involve spending money. Bring a book of flowers or birds. Give your child the book and ask them to point out something that they find.


We all know that exercise is important for the body. But it also helps the mind. When the body is exercising, the brain releases endorphins. These are chemicals that relieve stress, reduce pain, and make the mind feel lighter.

You should exercise for at least one hour every day. Ride a treadmill, jog, or swim. Combine cardiovascular workouts with weight training. This will increase your endurance, so you can work for longer periods.

Seek Balance

If you are juggling too many responsibilities, you will feel stressed out. Pursuing a balanced life lets you get to what you need to do. You will feel less overwhelmed and more responsible. Do not over-schedule your week or month. Everything that you can avoid doing, you should avoid doing. Adding too much to your schedule will prevent you from getting to everything, increasing your stress.

Do not work too much. There is no good reason to work past 5:00 pm or on weekends. Overtime gives you a short-term award of money, but in the long run, it will drain you. Do not pursue too many hobbies. Attending a book club, knitting, and taking good classes will all drain you. Pick one hobby that you like doing and focus on that.

If you want some free time in the summer, sign your child up for summer intensive math tutoring. This will keep them busy so you can pursue other things.

Take a Break

Give yourself time to get away from your responsibilities entirely. Give yourself a break every day. Go out to a movie, take your partner out for a date, and head to a museum. Have some time on weekends for a break. Head out to the countryside and spend the day on a nature hike.

Take at least one week off from work every year. Fly to another part of the country, or leave the country entirely. Enrich your sense of the world, and you can come up with new ideas. You should get away from your child, if only for a couple of hours. But feel free to take a break with them. Going on a vacation and experiencing other cultures are two great steps to help the child cope with stress.

Essential Stress Management Techniques for Parents

Stress management techniques for parents are simple yet profound. Avoid bringing stress home by spending time somewhere else. Recharge in your bed by reading or praying.Clear your mind through an itinerary. Get help, including from other parents. Go into nature and do some exercise to get endorphins flowing.

Seek a balance in your life without over-scheduling. Take breaks every day, week, and year, with and without your child.


  • Sean Alexander

    COMMAND PILOT, OWNER Sean has been a professional educator for 15 years and has taught math, physics, and astronomy at all levels.  His experience ranges from working at a high school for severe learning differences to teaching advanced physics at Stanford.  After completing his graduate work in theoretical physics Sean founded Alexander Tutoring, with the mission of revealing the deep connections between math and nature to as many students as possible. 

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