Many of our members are parents and we know that parenting is a full-time job – on top of our other jobs – which poses the question: how does a parent find the time and focus and energy to keep their own mental health in good check? Here, we break down strategies for balancing self care, while caring for others.
October is Mental Health Awareness Month with World Mental Health Day on 10 October. At Medshield, we know that the mental well-being of our members is super important and that mental health management can often take a backseat to physical health – especially when you’re responsible for others too. While parenting can be super rewarding, it’s undeniably challenging too. Many parents find themselves overwhelmed and struggling to balance self-care with caregiving. Research also shows that parents, especially mothers, are at an increased risk of experiencing anxiety and depression compared to non-parents.
If any of this resonates with you as a parent, read the below strategies to help prioritise your own mental health, because, as the saying goes, ‘you cannot give from an empty cup’.
1. Create Realistic Boundaries
One of the most effective strategies for preserving mental health is to set and maintain boundaries around time and responsibilities – this is true not only for parenting, but for work relationships too. This means designating ‘me time’ for activities that you find relaxing ro energising or rewarding – whatever you may need.
Start by carving out 30-60 minutes a few times a week just for yourself and communicate these needs to your family, partner or support system and make it a non-negotiable.
- Practise Mindfulness
Mindfulness exercises have been shown to reduce stress and improve mental health by helping people stay present in the moment. A 2019 study in the Journal of Child and Family Studies found that parents who practised mindfulness experienced reduced parenting stress and increased positive interactions with their children.
Try focused breathing, guided meditations or mindful eating. Not sure where to start? Read Mental Health Spring Clean – Declutter Your Mind & Reduce Stress to get you started.
- Prioritise Rest
This might sound particularly hard for parents of infants or small children, but continued sacrificing of sleep can lead to poor mental health. A study published in Nature and Science of Sleep highlights that chronic sleep deprivation is associated with increased risk of anxiety and depression. Bedtime routines are not just for children – and getting 7-9 hours of sleep per night is essential for emotional regulation, cognitive functioning and well-being. Avoid screens before bed time and build in power naps during the day where you can.Read this advice from medical doctors about how to effectively practise self-care at home.
- Get a Support Network
It takes a village to raise a child. Social support is a key protective factor for mental health, particularly for parents who may feel isolated or overwhelmed. Research published in the American Journal of Public Health found that parents with strong social networks experience lower levels of stress and improved mental health outcomes. Make time to connect with others, whether this is through a support group, meeting up with other parents or simply maintaining contact with friends and family, having a community around you can provide a space of emotional support and relief. - Know When It’s Time To Seek Professional Help
Therapy and counselling provide a safe space to explore feelings and develop coping strategies. The Journal of the American Medical Association emphasises that early intervention is key in preventing more severe mental health issues. Finding the time to even ‘find’ a therapist might seem daunting, but these days there are many great virtual services (like Better Help) that can put you in touch with a therapist suited to your needs. Also, don’t be afraid to reach out to your medical doctor for a recommendation.
Here, a psychologist shares information on how to know when it’s time to seek professional support.