Parenting is one of the most rewarding experiences in life, but it also presents its own unique challenges and stresses even in the best of times. For parents dealing with an underlying anxiety disorder, the struggle to balance their own well-being and the demands of parenthood can be even more difficult. It takes resilience and courage to face the added pressure that comes with parenting with anxiety, and yet many families have been able to successfully navigate this emotional journey and come out stronger on the other side.
Daily Mom is here to help all those who are struggling through parenting with anxiety. We want to look at strategies for managing the symptoms of anxiety while also offering resources to help individuals and families find and access needed support. Whether you are an individual parenting with anxiety or know someone who is, this information will provide insight and guidance for facing the unique difficulties of parenting with anxiety and promote the power of resilience in overcoming them.
Identifying Symptoms
The symptoms of anxiety can vary widely from person to person, and parents with anxiety typically experience a range of symptoms. Symptoms can include the following (but may include many others):
- Excessive worry
- Difficulty concentrating
- Racing thoughts
- Difficulty sleeping
- Irritability
- Restlessness
- Trouble regulating emotions
- Physical pain in the chest or stomach
- Hair loss
- Weight loss or weight gain
- Feelings of overwhelm
- Increase or decrease in appetite
- Intrusive thoughts
It is important for parents to be aware of the signs of their own anxiety so they can take steps to manage it and ensure that it does not negatively impact their parenting. You can learn more about anxiety disorders on WebMD, but make sure to also talk to a trusted medical professional before self-diagnosing.
READ MORE: Managing Your Anxiety as a Mom
Developing Coping Strategies
When parenting with anxiety, it is important for individuals to develop coping strategies to help manage their symptoms. Making a plan ahead of time will help you have tools to rely on when your brain is fogged by anxious thoughts. And remember, opening up about your struggles and leaning on others for help may feel like weakness or shirking one’s responsibilities, but the opposite is true; being vulnerable, open, and honest is a sign of strength, and getting support shows that you are aware of your responsibilities and don’t want to leave them to fall through the cracks. There is no shame in help or coping mechanisms!
Creating a Support System
One of the most important coping strategies involves creating a support system. This can include family, friends, and other individuals who you can talk to and lean on when you are feeling overwhelmed. Having a supportive environment is one of the key ingredients for successful parenting with anxiety. With this support system, you should feel comfortable sharing your anxieties, getting positive and helpful advice, and asking for additional support (childcare, help with chores, etc.) when needed. So, choose your support system wisely. Know that those who really love you would really love helping you.
Setting Reasonable Expectations
It is important for parents to be realistic about their expectations and to set realistic goals for themselves and their children. Rather than striving for perfection, parents should focus on what they can achieve and be mindful of the fact that they may not be able to do all the things they want to do. Parents should also be aware of their own physical and emotional limits.
Parents should also take a step back and acknowledge that mistakes are part of the learning process. Rather than becoming frustrated by mistakes, parents should take time to discuss and reflect on them with their children and use them as opportunities for teaching. Taking this approach can help parents create a more positive household, which can be beneficial for both parents and children and can ultimately lead to better outcomes.
Making Time for Self-Care
Self-care is essential for parenting with anxiety. Make time for activities that bring you joy and provide a sense of relaxation. This could include the following activities:
- Reading
- Doing yoga
- Spending time in nature
- Listening to music
- Journaling
- Creating art
It is also important for parents to be aware of the importance of self-compassion. This means being kind, understanding, and forgiving of oneself. For parents dealing with anxiety, it is important to recognize that they are doing the best they can and to practice self-compassion when mistakes happen. This can help parents create a more positive environment, which can be beneficial for both parents and children. Get in the habit of practicing self-compassion with daily moments of quiet and peace when you can engage in some of the following activities:
- Meditation
- Mindfulness
- Positive self-talk and affirmation
- Prayer
- Gratitude
Also, never underestimate the importance of getting enough sleep, eating a balanced diet, and engaging in regular physical activity. These basic self-care activities are vital to your physical and mental health.
Finding Professional Help
Parents dealing with anxiety should also consider seeking professional help. A trained mental health professional can help parents identify their triggers, develop customized coping strategies, and find ways to better manage their anxiety. Professional counseling can also provide insight into the underlying causes of anxiety, and they can also prescribe medicine if needed.
If one-on-one counseling is not for you at this time, you could also try online support or in-person support groups. These can provide individuals and families with access to support and resources to help them manage their anxiety, while also giving them a sense of community so they feel less alone.
Whatever you choose, make sure you feel safe and secure sharing about your anxiety, asking questions, and trying new coping methods. You may have to try various therapists and groups to find one that makes you feel comfortable, and that’s okay.
Talking to Your Kids About Anxiety
Parenting with anxiety might be hardest in terms of actually interacting with your kids. You may not want them to see you have an anxiety attack, either out of embarrassment or fear that your kids will see you as weak or unstable. Honesty is always the best policy, however.
Instead of hiding your anxiety, use this as an opportunity to help your children understand the importance of good mental health. Let them know that some days you feel stressed or worried, but that it’s not their fault. Let them know that on those days they may need to help more with the chores or let you rest. Invite them to do relaxing activities with you, from reading books in bed to saying positive affirmations. Let them know that you love them and that you are taking steps to be the best parent you can be. They will understand and love you right back.
Also, tell your kids that if they start to feel increased amounts of stress or worries that they can talk to you or another trusted adult. Sharing your journey with them will help them see that their well-being is valued and that resources are available. Together, you can fight against any stigmas associated with anxiety disorders.
READ MORE: 5 Useful Tips for Dealing with Anxiety in Children
Moving Forward Parenting With Anxiety
Finally, it is crucial for parents dealing with anxiety to understand that anxiety is a normal and natural part of life. With the right support and self-care, parents can manage their anxiety and create a positive and nurturing environment for themselves and their children.
Whether you are an individual who is currently parenting with anxiety or know someone who is, Daily Mom hopes that we have provided guidance and insight so that you can feel empowered to take charge of your mental health. By creating a supportive environment, developing coping strategies, and seeking professional help if needed, we know that parents can effectively manage their anxiety and fill their lives with positivity and joy.
WANT TO READ MORE?
The Difficulty of Living with Anxiety
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