Studies show that stress is more common among parents than other adults. In 2023, a third of parents experienced high stress levels. Stress is a common trigger for mental illness, but there are many other causes, including financial worries, poor physical health, work pressures, and trying to juggle multiple commitments. Many parents also have high expectations in terms of what they can achieve. Prioritizing mental health as a parent is crucial, not just for your own well-being but for the good of the entire family unit. In this guide, we’ll discuss some small steps that can make a big difference.
Understand the importance of self-care
Putting others first lies at the heart of being a great parent, but it’s essential to understand the importance of getting the balance right. Yes, you want to prioritize your kids and do everything possible to ensure they’re happy and healthy, but this shouldn’t come at the price of your well-being. Embracing simple self-care solutions and techniques can help you boost your health and be a better parent. Examples include doing regular exercise, eating well, taking breaks to relax and unwind, and doing things you enjoy. Try to make time for family activities and solo pursuits, explore new hobbies and indulge existing interests, and keep in touch with friends and family members. Stick to a healthy, nutritional diet and find time to exercise.
It’s not easy to get self-care right when you’re a parent with a busy schedule, but there are ways to make more time for yourself. Ideas include maximizing time when your children are sleeping or at school or daycare, blocking out periods in your diary for hobbies or social activities, taking all your annual leave, and using tech, apps, and tools to free up time and work smarter. Online shopping is a brilliant example. From groceries to electrical appliances and pet supplies, you can save time and effort by swapping multiple trips to stores and malls with the kids in tow for a single-click online order.
Be mindful of your behavior, thoughts, and feelings
We often notice changes in our physical health very quickly. If you injure yourself or you have a headache or back pain, for example, you know straight away. With mental health symptoms, it’s much more difficult to detect changes. This is why it’s beneficial to be mindful of your behaviors, thoughts, and feelings. Think about what’s ‘normal’ for you, keep an eye on how you feel, and monitor your actions.
If you detect symptoms, you feel different, or you’re behaving differently, it’s crucial to seek help and advice. Perhaps you’re drinking more than usual or you’ve started taking medication to block out pain or daily stresses. Maybe you’re not interested in seeing other people or you’ve been feeling out of sorts for the last few days. Whatever the situation, help is available. You may benefit from self-help solutions, speaking to other people, seeing a therapist, or accessing specialist services such as drug and alcohol rehab. The sooner you reach out, the faster you can get the support you need. It’s also worth remembering that treatment centers and charities offer help and support for families too.
Manage your expectations
Hands up if you feel pressure to be a perfect parent like the influencers you see on social media. If you’re reading this with an arm in the air, you’re not alone. A 2023 study of more than 700 parents conducted by The Ohio State University College of Nursing revealed that almost 60% experienced symptoms of burnout due to striving to be the best parent possible. Burnout is a state of severe stress and overwhelm that affects your physical and mental health. It causes exhaustion, a loss of focus and enthusiasm, low energy levels, decreased self-esteem, and intense feelings of being unable to cope.
Many parents want to be incredible role models, nurturers, mentors, and guiding lights for their kids. There’s absolutely nothing wrong with this, but it’s vital to manage your expectations. Nobody is capable of being in two places at once, holding down a full-time job and spending every spare minute with their kids, and being energetic, enthusiastic, and full of wisdom and wit 24 hours a day. We all need time to rest and recover, and most of us thrive when we have space and time away from our kids. There’s nothing wrong with craving a peaceful coffee in the morning or wanting to have a bath, go for a walk or do a yoga session without little people for company.
When it comes to setting goals and objectives, it’s helpful to be realistic about what you can achieve as a parent and understand that your best is all you can give. It’s also helpful to remember that social media isn’t always real. People share a snapshot of their lives, which is often enhanced, altered, or edited. If you enjoy using social media, follow accounts that promote genuine content and influencers that give you an authentic picture of parenting in 2026.
Accept offers of help
Parenting today is arguably more challenging than ever. It’s increasingly difficult to manage schedules and spin plates due to the demands on parents. More and more people are working while raising kids, living costs are rising, and childcare is expensive. Now, more than ever, it’s important to create and utilize an effective support system. If you have siblings, neighbors, friends, or parents asking to help out with babysitting, after-school activities, or drop-offs, don’t turn down offers if you would benefit from saying yes. You can return favors and work together to make life easier for everyone.
As well as saying yes to offers of help, it’s also beneficial to say no when you can’t make plans work or you need rest. You shouldn’t feel pressure to accept every invitation, work overtime all the time, or attend every school or social activity in the diary.
Being a parent means putting your kids first, but it’s so important to prioritize your health and well-being too. Looking after yourself can lower risks and help you be a better parent. Key steps to take in 2026 include understanding the importance of self-care, being mindful of your thoughts, feelings, and behaviors, managing your expectations, and accepting offers of help and support.
