According to a study by the American Psychological Association (APA), 66% of working parents struggle when juggling career responsibilities with family life. This constant balancing act results in overwhelming levels of stress. In general, work-life balance is a myth and is often tilted towards the side of work. With a child added to this mix, stress levels hitting the roof aren’t exactly surprising.
However, all is not lost for parents. Identifying the root cause of the stress is vital to tackling it correctly. Here are simple tricks that parents can apply to reduce stress and get some me time:
-
Develop structured routines
Both children and adults function better when there is a predictable routine. This is because they aren’t clueless, know what to expect and hence, feel a sense of security going about their tasks. Frame a realistic routine with a focus on household chores and the child’s eating and sleeping patterns.
Problems commonly crop up when it comes to cooking food, getting the children ready and putting them to sleep - pay extra attention when it comes to planning these tasks. With specific tasks and division of time sorted, you will be far more efficient with your tasks and you can also reduce decision fatigue. Thus, you will find yourself less irritable and have far more mental bandwidth at the end of the day.
-
Designate responsibilities
Do not aspire to be superhuman by trying to complete everything on the to-do list. Humans are designed to focus on a finite number of things with a limited capacity. Overdoing it will only lead you to feel low on energy and efficiency and ultimately, reach the burnout state.
Create a sense of balance by distributing the workload among all family members, which in turn will reduce your burden. Assign age-appropriate chores to children, as it not only lightens your load but also fosters a sense of accountability in them. This is a valuable opportunity for them to learn accountability, organization and the importance of teamwork.
For instance, you can let them help with tasks such as setting the table, cleaning their room, cooking, etc., as these are fairly simple in nature and would also give them the satisfaction of owning up and completing something. Gradually, this will build their confidence and make them feel self-reliant.
-
Establish a serene environment
A peaceful and well-organized home is necessary for reducing stress and feeling peaceful. Since home is where you spend a significant amount of time outside of work, it is pivotal that it makes you feel relaxed. Declutter unnecessary items from time to time and strive to keep the house clean. A chaotic environment can increase anxiety and mental fatigue, while a calm, organized space can make you think better and feel at peace.
Demarcate specific areas for work, play and relaxation as clear boundaries help establish the right atmosphere for each activity. Having a dedicated workspace or play area will aid in enhancing productivity and concentration in the respective spaces. You will find that you are more at the moment as opposed to worrying about tomorrow after having a dedicated space set up.
-
Self-care comes first
As parents, you will often face situations where you have to prioritize children and work, letting your personal needs take the backseat. While it is acceptable when it happens occasionally, it should not become a habit. You have to give precedence to your well-being to give the best to your family.
When you are recharged and feel happy, you will be able to handle the challenges of life better. The reason behind it is that you are disconnected from stress for some time and pursue whatever makes your heart feel full. Ensure you set some time apart for self-care - it could be a simple massage, reading, doodling, spending time with your spouse or even gardening.
Irrespective of the self-care approach you adopt, do not forget physical self-care in the form of exercise. It is essential to maintain good physical health and additionally contributes to good mental health by naturally boosting the mood and decreasing stress and anxiety. This will improve your mental clarity, enabling you to make quality decisions.
-
Balance screen time
Electronic devices are the biggest culprit when it comes to wasting time and increasing stress in both children and adults. Establishing boundaries around screen time can aid in creating a balanced and healthier lifestyle for the family. Excessive use of gadgets can lead to lowered attention spans, affect sleep quality and higher stress levels as we end up wasting time watching inconsequential videos and posts.
Implement screen time restrictions on the device and set general rules as to which areas of the house and time slots in the day should be gadget-free.
Bring everyone together to participate in offline activities like arts and crafts, board games, puzzles, or outdoor games, which will aid in fostering a sense of togetherness and stimulate creativity.
By limiting screen time, you create more space for meaningful interactions, refined family connections, and healthier habits. Exploit the advantages of technology but do not get addicted to it.
-
Engage with fellow parents
Connect with fellow parents to understand how they tackle the situation. You will find out that they have similar experiences to share, which will facilitate making you feel less overwhelmed. You may also find new solutions to apply to toddler tantrums or their eating habits. At times, it can also serve as a motivating factor.
While you can adopt these measures and more, remember to savour each moment of life as it comes by. Focus on one thing at a time and train your mind to stay in the present. Also, do not aspire for perfection in everything you do, as that will only increase anxiety and make you feel worse. It is natural to slip up at times, hence do not beat yourself up due to the same. Be vocal about how you feel to your loved ones. Venting your emotions will reduce your stress levels when things get intense and overwhelming. Have a happy and stress-free parenting!
