Stress Busters for Busy Parents
Managing Anxiety & Tension in Minutes a Day
Take a short break from the pressures of the day with these quick, easy ways to relieve stress.
Child care, cleaning, cooking, laundry, shopping, school volunteering, car pooling, bill paying, errands, church, and – what? – you forgot your mother-in-law’s birthday? Again?
Being a stay-at-home parent can be overwhelming, even on a good day.
Some days there is more than one crisis to handle and not enough hours in the day to keep all the hats you wear on your head.
Stress in stay-at-home parents is manageable. Here are some quick, easy ways to beat stress when the pressures of the day become too much.
1. Know your stressful times and prepare for them
Think about key times of the day that you chronically feel stressed. When you approach those times, prepare yourself for the moment, calm yourself and concentrate on the thought that “this too, shall pass.” Visualize yourself later in the day, past the moment.
2. Use your drive time
While in the car, at red lights, instead of trying to catch up on balancing the checkbook, checking your calendar and programming your cell phone, do a few neck exercises: Roll your head slowly in a large circular motion, letting the weight of your head stretch your neck muscles.
If you’re feeling sleepy in the middle of the day, take the heel of your hand and press it against your forehead, while pushing back with your forehead. This gets the blood flowing back into your head.
3. Take three
1-2-3 Magic works for moms, too. When you feel overcome with stress, stop and count slowly to three. Breathe in slowly through your nose and exhale through pursed lips, similarly to meditative breathing.
4. Turn off the noise
Judith Orloff, author of Positive Energy: 10 Extraordinary Prescriptions for Transforming Fatigue, Stress & Fear into Vibrance, Strength & Love, suggests a couple minutes of noiseless nirvana every day.
“Each day, pencil in a couple of minutes on your planner for complete silence. Turn off your phone, don't check your e-mail, and don't talk to anyone. Noise zaps your positive energy; it increases heart rate and the level of cortisol (the stress hormone), interrupts thoughts, and rattles nerves. Silence is a time-out; it calms you down. You can have silent time while working, gardening, or taking a walk. Just make sure you schedule it. You can't sneak the time in, or you're sure to be interrupted.” (Health.com)
5. Speak slowly
In stressful situations, slowing down your speech will help prevent stressful reactions, according to MedicineNet.com.
“Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation. “ (MedicineNet.com)
6. Use affirmations
Suite 101 writer Jerry Lopper says repeating affirmations can help you attract what you want in life. They can also help to relieve a stressful situation and help put your life into perspective. Choose an affirmation that works for you and repeat it when you’re stressed out.
7. Laughter is the best medicine
Keep in the back of your mind the last time you had a good laugh. If need be, write it down and refer to it. Put a smile on your face. It’s addictive.
- Need more than a few minutes off duty? Set up a spa day in your own home.
- Organizing your life can help manage your time and prevent stressful days. See Stay-at-Home Parent Survival Guide.
- Make your baby's naptime your time to relax.
