Parents under pressure: How to prioritize your mental health

Are you a parent feeling stressed out? You’re not alone! 

Parenting can be one of the most rewarding experiences but it can also be the most challenging — especially when it comes to your mental health. The U.S. Surgeon General earlier this year released an advisory statement calling for “a fundamental shift in how we value and prioritize the mental health and well-being of parents and caregivers.” 

The statement noted that parents and caregivers across the country are experiencing a number of unique stressors that come with raising children, including:

• The high cost of child care
• Worries about health
• Educational expenses
• Employment and income insecurity 

Many parents experience demands on their time that make it challenging to balance work commitments and family responsibilities. As a result, they often report feeling isolated and alone. And when these stressors negatively impact their parents’ mental health, their children’s well-being can also suffer.

What can I do as a parent who’s stressed?

The first thing you can do to help yourself is recognize you aren’t alone in feeling overwhelmed! 

Individuals on social media often portray an unrealistic or unobtainable version of parenting. It’s okay to do less and try to live more in the moment. 

Don’t be afraid to reach out for help. The old adage is true: it definitely takes a village to raise kids. Common resources that can help include:

•    Your primary care provider
•    Your child’s school
•    Your place of worship
•    Community agencies
•    Your employer

If you are a University of Kentucky employee, UK Human Resources offers workshops and other assistance for families. 

Sometimes something as simple as putting your phone down (stop doom scrolling!) and taking a walk outside can work to reduce stress and help you cope. Stopping to take a couple deep breaths, practicing mindfulness and playing with your kids are also good ways to give yourself a mental reset. 

Taking advantage of these techniques has a wonderful, unexpected upside: by controlling how you handle stress, you model how best to manage challenges for your children. And that will help them build a more resilient mindset, too!

If you are experiencing severe distress, please go to your nearest emergency room.  The 988 Crisis Hotline, previously known as the National Suicide Prevention Lifeline, offers 24/7 call, text and chat access to trained crisis counselors who can help people experiencing suicidal, substance use, and/or mental health crisis, or any other kind of emotional distress. People can also call, text or chat 988 if they are worried about a loved one who may need crisis support.

Dr. Caitlin Allen, Ph.D., is a licensed clinical psychologist who works with children and their families in Developmental Pediatrics at Kentucky Children’s Hospital Richmond Road Specialty Clinics. She is available to consult with parents about their parenting concerns and questions.