Cheryl Outen

5 Ways to Cope with Anxiety as a Parent

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The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.

Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.

Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment if I forget.”

Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because I know they’ll love it.”

Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. You can also try your local library. Some libraries also have outdoor patio areas where you can read with your kids.

Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.

Use Your Support Network
Call your friends or family to chat or ask for advice. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges.

Try these tips to control and cope with your anxiety, and enjoy the time with your children free from worry.

If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional who can help. Please contact me today for an initial consultation.

Filed Under: Anxiety, Parenting

A Meditation Exercise You Can Do with Your Child

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As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you.

Meditating with Young Children

For children five and under, it will be difficult for them to sit still for any length of time. Even a few seconds might be the most you can expect. Adjust your expectations and try to remain flexible in your approach. Most experts agree that by six years of age, children should be able to sit still for one minute per year of age, so age six would be one minute, age seven is two minutes and so forth.

Kids Will Be Kids

It’s important to be patient as you work on a meditation exercise with your child. It’s normal for children to have difficulty sitting still. They may not be able to keep their eyes closed, they may fidget or wiggle as they sit, and they might laugh or try to be funny because it’s awkward or difficult for them to remain still and quiet. This is completely normal, so maintain a sense of humor and take any challenges that arise in stride. It will take time to teach your child to meditate. If you’re overly strict or discipline your child too much, you will end up making this a negative interaction instead of a calming one.

Meditation Exercises for Children

You’ll want to start with a brief session and try to make it fun. A candle-gazing meditation is an easy way to start. For children, guided meditations are generally the best way to teach them to meditate. There are many guided meditations available for free online that are specifically for children. You can find them through a simple Google search or by searching on YouTube.

There are also apps you can use on your phone, tablet or smart TV that are also completely free. One example is Breathe, Think, Do with Sesame, an app intended for children under five which is available for the Android and iOS. Another example is Wellbeyond Meditation for Kids for iOS.

There are also classes available at some meditation centers that are specifically for children. Do a Google search for “meditation center [city, state]”, then check their online schedule or give them a call to find out if they have meditation classes for children.

 

Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.

Filed Under: General