{"id":1471,"date":"2020-05-11T00:50:26","date_gmt":"2020-05-10T23:50:26","guid":{"rendered":"http:\/\/towncryyers.com\/?p=1471"},"modified":"2020-05-11T00:51:58","modified_gmt":"2020-05-10T23:51:58","slug":"8-proven-techniques-for-parents-to-prioritize-their-mental-health-during-the-pandemic","status":"publish","type":"post","link":"https:\/\/towncryyers.com\/index.php\/2020\/05\/11\/8-proven-techniques-for-parents-to-prioritize-their-mental-health-during-the-pandemic\/","title":{"rendered":"8 Proven Techniques for Parents to Prioritize Their Mental Health During the Pandemic"},"content":{"rendered":"\n
<\/p>\n\n\n\n
Parenting experts and influencers share how they are\nmanaging stress and anxiety throughout COVID-19.<\/em><\/p>\n\n\n\n
By Lindsey Benoit O’Connell, Deputy Editor, Entertainment +\nPartnerships at Thrive Global<\/p>\n\n\n\n
I woke up yesterday feeling especially anxious. I was going\nthrough my evergrowing to-do list of things needing to be done \u2014 food to cook,\nlaundry to do, stimulating activities to plan for my son, and work to\naccomplish \u2014 when I realized not one moment of my day was solely for me. My\nhusband is a first responder, working 12+ hours a day, so I am solo parenting\nthroughout the day while I work a full-time job. And I know I\u2019m not alone: Parents across the country are struggling to\nwork without the support of child care, and it\u2019s taking a toll. According to a\nsurvey by the Kaiser Family Foundation, mothers and fathers of kids under 18\nhave reported worsening mental health during the pandemic.<\/p>\n\n\n\n
In honor of Mental Health Month, we spoke to some of the top\nparenting experts and influencers who opened up about their challenges \u2014 and\nthe solutions that are helping them cope during this time. Read on to relate,\nbe inspired, and find comfort knowing you\u2019re not alone:<\/p>\n\n\n\n
\u201cAs a mom, not getting any me time (including quiet time)\nduring the day has led me to stay up too late after my son goes to bed. The\nlack of sleep has been very stressful and is definitely taking its toll on my\nmental health. The isolation many of us feel when we become mothers has taken\non a whole new meaning. And what makes all of this even more difficult is how much\nisn\u2019t in our control. One thing that has been helpful for me is to set a\nspecific time to worry each day. Choose a dedicated block of time in your day\nwhere you let yourself think about your worries. Grab a journal and pen and\nwrite them down to move them outside of your head. If and when other worrisome\nthoughts come into your head during the day, you can tell yourself there will\nbe more worry time tomorrow, and try to push them out. This is often easier\nsaid than done and doesn\u2019t have to be perfect. That\u2019s why it\u2019s a practice, so\ngo easy on yourself.\u201d<\/p>\n\n\n\n
\u2014Jen Schwartz, founder & CEO of Motherhood Understood<\/p>\n\n\n\n
Let go of anything that doesn\u2019t absolutely need to happen<\/strong><\/p>\n\n\n\n
\u201cWithout the possibility of babysitters or usual activities,\nchildcare burnout has been occurring frequently. This has led to a loss of patience with the\nchildren, who are feeling restrained and frustrated and might be acting\nout. Simple breathing is one thing I do\nto help with the added stress. Try it! \nLower your shoulders down where they belong, unfold your arms, look up\nat the trees and sky, breathe, and give yourself pats on the back such as,\n\u201cThis is a really tough situation and I\u2019m doing the best I can!\u201d <\/p>\n\n\n\n
Taking regular breaks throughout the day is ideal. If you\u2019re co-parenting, I suggest alternating\nchildcare shifts as much as possible. \nRemind yourself that we cannot allow what happens around us to have the\npower to dictate our mental health, and this value is also what you want to\nmodel for your children. There are\nalways things we can do to lift our day \u2014 like putting limits on news and\nsocial media. Focus instead on projects\nthat will give you satisfaction \u2014 gardening, painting, puzzles, playing music. <\/p>\n\n\n\n
Lastly, let go of anything that doesn\u2019t absolutely need to\nhappen \u2014 for instance, use paper plates for a couple of weeks and allow more\nmovies and screen time (within reason) for yourself and your kids. It\u2019s okay to change your routine \u2014 structure\nfor the day is good, but strict schedules are not important.\u201d<\/p>\n\n\n\n
Prioritize fitness \u2014 and try to do it before everyone\nwakes up<\/strong><\/p>\n\n\n\n
\u201cAfter having my third child, I had to learn to let go in\norder to keep my sanity. \u2018Doing it all\u2019 is not a badge of honor if the price I\npay is feeling anxious, not being happy, and foregoing spending precious\nquality time with my loved ones. In the past, I used to numb my feelings with\nfood or alcohol, or by distracting myself with TV, But that never resolved\nanything and I would end up feeling worse. Now I take time daily to exercise,\nmeditate in prayer, and journal. <\/p>\n\n\n\n
When it comes to fitting in fitness, try to wake up 30-40\nminutes before anyone else in your household and do it first thing in the\nmorning if possible. Prioritize it and make it non-negotiable. Commit to three\nto four 30-minute workout sessions a week and plan those in advance. Know the\ntime, dates, and workouts you will do. If you can\u2019t wake up early, that\u2019s OK \u2014\ninvite the kids to join you and make it playful and interactive for them.\u201d <\/p>\n\n\n\n
\u2014Idalis Velazquez, celebrity fitness trainer and creator of\nBeachbody\u2019s Mes de M\u00e1s<\/p>\n\n\n\n
Try a self-soothing technique <\/strong><\/p>\n\n\n\n
\u201cYesterday my toddler begged me to let him inside the car.\nHe crawled into the driver\u2019s seat and began to shake the steering wheel as he\nyelled in frustration. He just wanted to go somewhere \u2014I felt very understood. Since the pandemic started, I\u2019ve gone from\nspinning and high intensity workouts to gentle stretching and taking walks with\nthe stroller. What\u2019s key for me is that I stop thinking about what I \u2018should\u2019\nbe doing and instead connect with what makes my mind and body feel better. <\/p>\n\n\n\n
When I feel the stress bubbling up, I practice a\nself-soothing technique called EFT Tapping. By focusing on a thought that\ncreates stress or tension in your body while gentling tapping with your fingers\non acupressure points, you begin to calm your nervous system. This makes it\npossible to acknowledge all your feelings while relaxing your body. I\u2019m always\nable to get to the point where I can understand why I\u2019m frustrated, while I\nrelease the stress I\u2019m holding in my body. When I feel calm and centered it\u2019s\neasier to look at everything with fresh eyes and find ways to better navigate\nthe uncertainty of what we are all going through.\u201d<\/p>\n\n\n\n
\u2014Jessica Ortner, New York Times best-selling author and EFT\nTapping expert<\/p>\n\n\n\n
Know when to loosen up<\/strong><\/p>\n\n\n\n<\/figure>\n\n\n\n
\u201cBeing mindful and aware of what you are feeling and trying\nnot to resist it is key, but not easy. I recently caught myself stressed trying\nto get my 14-year old son to a Zoom class on time. I took a step back and\nrealized it is his responsibility. I warned him one more time and backed off. I\nmade sure to briefly follow-up later explaining that I don\u2019t like how it feels\nto have to nag and feel disrespected and that moving forward I will ask once\nand then it is his responsibility. It\u2019s important to make expectations clear.\u201d<\/p>\n\n\n\n
\u2014 Tom Limbert, author of Dad\u2019s Playbook: Wisdom for Fathers\nfrom the Greatest Coaches of All Time<\/p>\n\n\n\n
Create a mantra for stressful moments<\/strong><\/p>\n\n\n\n
\u201cThis shift has been difficult for many parents because they\nhave no control over their current circumstances. There are many signs of\nstress including a change in sleep patterns, headaches, body aches, changes in\nappetite, or, most commonly, feeling irritable, on edge, or anxious. When patients experience these feelings, I\nsuggest that parents attempt to recognize what is causing the stress first to\nthen attempt to remove it. <\/p>\n\n\n\n
For example, if there is a difficult day around home\nschooling, a parent can decide to order dinner instead of cooking that night.\nParents should give themselves permission to do enough each day, knowing that\n\u2018enough\u2019 will look different every single day. It can also be helpful to come\nup with a mantra that is authentic to you. Repeat that mantra until you feel\nless anxious. i.e. \u2018We are safe at home. I am doing my best. This will be\nfine.\u2019 Lastly, find time for yourself by taking a walk, sitting in the car, or\njust getting up early before anyone else wakes up, to get some alone time. It\u2019s\nimportant to have a moment that is yours and yours alone.\u201c<\/p>\n\n\n\n
\u2014Nneka Symister, LCSW, psychotherapist at the Seleni\nInstitute <\/p>\n\n\n\n
Let go of one thing each day <\/strong><\/p>\n\n\n\n<\/figure>\n\n\n\n
\u201cI\u2019ve always been susceptible to the guilt that arises just\nby being a working parent, but the pandemic has put the guilt and the anxiety\nof managing it \u2018all\u2019 at an all-time high. For those of us lucky enough to have\npositions where we can work remotely, the pressure to perform at our job, be\navailable at all hours, while also caring for our children full time \u2014 playing\nthe role of teacher, chef, housekeeper, and more \u2014 is causing us to burnout. If\nwe manage it ourselves, how much do I risk getting laid off? We need to recognize that almost everyone\u2019s\nstress level is higher due to the uncertainty, but for caregivers, the daily\ntrade-offs feel much heavier with potentially significant impacts.<\/p>\n\n\n\n
I\u2019ve been giving myself permission to simply let good enough\nbe exactly that. So there isn\u2019t just one\nthing I\u2019ve let go of completely; instead it\u2019s letting go of at least one thing\nbased on what\u2019s going on that day. Maybe it\u2019s getting delivery one night\nbecause I can\u2019t bring myself to cook, even if I had a meal planned, or letting\nmy 4-year-old miss a Zoom class call because we both need a break. I challenge every parent to give yourself the\nsame grace and kindness you would likely extend to your best friend, family\nmember, colleague, etc.\u201d<\/p>\n\n\n\n
\u2014Mary Beth Ferrante, co-founder of WRK\/360<\/p>\n\n\n\n
\u201cProtect your peace\u201d<\/strong><\/p>\n\n\n\n
\u201cIf before this pandemic you weren\u2019t a stay at home parent,\nthen this has probably been the longest period of time you have spent with your\nchildren and spouse. That is the case for me and like many households, because\nI am mom, I am also the nucleus of our home. \nAn instant sign that my stress is boiling is if I find myself being\nshort with my kids or if something small, such as my husband not wiping down\nthe stove, annoys me. That is when mommy goes to the bathroom alone. <\/p>\n\n\n\n<\/figure>\n\n\n\n
I believe in the importance of protecting my peace. This is\nachieved by having fresh flowers in my home, enjoying a cup of tea, FaceTiming\nmy friends, and breaking my days into 3 categories. \u2018Moming\u2019: making sure I\ndedicate quality time to the girls, whether it\u2019s playing in the driveway or\nhaving a tea party. \u2018Wifing\u2019: when the girls are off to bed I make sure I do\nsomething to connect with my husband like watching a show together, or as of\nrecently, researching new bikes. \u2018Meing\u2019: I started working out with my friends\nvirtually and let\u2019s just say, I\u2019m so\nready for this summer body.\u201d<\/p>\n\n\n\n
Parenting experts and influencers share how they are managing stress and anxiety throughout COVID-19. By Lindsey Benoit O’Connell, Deputy Editor, Entertainment + Partnerships at Thrive Global I woke up yesterday feeling especially anxious. I was…<\/p>\n","protected":false},"author":1,"featured_media":1472,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[10],"tags":[388,387],"class_list":["post-1471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-mental-health","tag-parents"],"jetpack_publicize_connections":[],"yoast_head":"\n
8 Proven Techniques for Parents to Prioritize Their Mental Health During the Pandemic - Towncryyers<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/towncryyers.com\/index.php\/2020\/05\/11\/8-proven-techniques-for-parents-to-prioritize-their-mental-health-during-the-pandemic\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Proven Techniques for Parents to Prioritize Their Mental Health During the Pandemic - Towncryyers\" \/>\n<meta property=\"og:description\" content=\"Parenting experts and influencers share how they are managing stress and anxiety throughout COVID-19. By Lindsey Benoit O’Connell, Deputy Editor, Entertainment + Partnerships at Thrive Global I woke up yesterday feeling especially anxious. 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By Lindsey Benoit O’Connell, Deputy Editor, Entertainment + Partnerships at Thrive Global I woke up yesterday feeling especially anxious. 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