SOCIAL MEDIA

Tuesday, March 5, 2024

Balancing Mental Health and Parenting Priorities

*DISCLOSURE*  This post is developed in partnership with BetterHelp.

It is not uncommon to hear about parents who, despite their best efforts, are struggling to raise their children the way they desire. In many cases, those parents have found it challenging to prioritize their own needs, making it more difficult for them to meet the needs of their children. This article will examine mental health needs specifically and how maintaining good mental self-care can enhance both parenting and overall well-being.

Why does mental health matter for parents?

Parenting, often described as one of life's most rewarding journeys, can also be a significant source of stress, anxiety, and even depression. The responsibilities of caring for a child, ensuring their well-being, and managing the day-to-day tasks of family life can be overwhelming. Parenting and mental health have a bi-directional relationship; one can strongly affect the other.

For example, consider a parent who is experiencing significant stress aside from parenting, such as career or other family obligations. Most days, they try to use positive parenting and create a nurturing environment, but as their stress increases, their mental health depletes, and they find it increasingly difficult to address their children’s behavior in a proactive way. Eventually, the parent resorts to yelling and withdrawal in response to undesired behavior, which further reinforces it. Over time, the children begin to act out more frequently in response to their parent’s inconsistent approach to parenting, further increasing the emotional drain their parent experiences.

The concept of "parental burnout" is increasingly recognized by mental health professionals. It refers to a state of physical, emotional, and mental exhaustion that parents may experience due to the constant demands of parenting. Symptoms can include irritability, feeling overwhelmed, detachment from parenting duties, and a sense of incompetence. Similarly, the effort put into effective parenting tends to decrease, potentially worsening burnout further. In contrast, a mentally healthy parent is typically better equipped to handle parenting challenges, which can significantly reduce the risk of burnout by lowering the emotional burden of parenting.

Strategies for managing mental health as a parent

Navigating the challenges of parenting while maintaining one's mental health requires intentionality, self-awareness, and practical strategies. As parents, acknowledging that your mental health is as crucial as your physical health is the first step towards achieving a harmonious balance. Here are several strategies designed to support parents in this endeavor:

crucial for replenishing your mental and emotional energy. This could mean engaging in activities you enjoy, practicing meditation, exercising, or simply taking a few moments of silence to breathe and center yourself.

Seek social support: Parenting was never meant to be a solitary journey. Building a support network of family and friends or joining parenting groups can provide emotional support, advice, and a sense of community. Sharing experiences and challenges with others who understand can be incredibly validating and comforting.

Establish routines: A predictable routine can provide a sense of security and control, both for you and your children. While spontaneity has its place, a structured routine around meals, bedtime, and family activities can reduce stress and help manage expectations.

Seek professional help: There should be no stigma attached to seeking professional help. If feelings of anxiety, depression, or burnout become overwhelming, talking to a therapist or counselor can provide strategies to manage these feelings more effectively. Seeking professional help may be especially important for parents with mental health conditions. PTSD, for example, is a common condition known to interfere with parenting ability. Other conditions like depression and anxiety can also have an adverse effect.

For more information about how evidence-based therapy can help with PTSD and other conditions, check out this article from BetterHelp, an online therapy and mental health resource provider:

https://www.betterhelp.com/advice/therapy/using-cognitive-processing-therapy-for-ptsd/

Fostering a healthy family environment

Creating a nurturing environment that promotes the mental well-being of every family member is also likely to be helpful. While self-care is undertaken to improve mostly individual well-being, focusing on the family dynamic can also help parents balance their mental health and parenting. Here are some strategies to foster a healthy, supportive family environment:

Open communication: Establishing a culture of open, honest, non-judgmental communication within the family encourages members to express their feelings, fears, and joys. This practice often helps to build trust and understanding. Encourage children to share their thoughts and listen actively without judgment. This can teach them emotional intelligence and resilience from a young age.

Mindfulness and stress reduction techniques: Teaching and practicing mindfulness

can be beneficial for both parents and children. Techniques such as deep breathing, meditation, or yoga can help manage stress and foster a calm home environment. Integrating these practices into your family routine can encourage a healthy approach to mental well-being.

Setting healthy boundaries: It’s important to establish and respect personal boundaries within the family. This includes recognizing each other’s need for space and privacy, as well as setting limits on work or screen time to ensure quality family interactions. Teaching children about boundaries can also help them develop respect for themselves and others.

Encouraging independence: While it's natural to want to protect and help your children, fostering an environment where they can make decisions, solve problems, and take on appropriate responsibilities is crucial for their development. Support their autonomy while being there to guide and assist when needed. This balance can promote confidence and resilience in children.

If you’re struggling to balance parenting and your mental health, remember that you are not alone. Parenting is a daunting task that requires an enormous amount of mental and physical energy. If you’re finding the day-to-day difficult, strongly consider reaching out to a mental health professional who can help you prioritize your self-care and well-being. Self-care isn’t selfish; it is essential to parenting, mostly because it keeps your health in check and gives you the energy to parent in a manner that suits you. You deserve to prioritize your well-being as a parent, and doing so will likely make the challenges easier to face going forward.



How to Introduce Positivity Into Your Life When You Need It Most

*DISCLOSURE*  This post is developed in partnership with BetterHelp.

It’s often easy to focus on the positive aspects of life when things are going well. When stress is low and emotional burdens are limited, positivity seems to flow freely, and optimism is easy to find. However, when life’s challenges create difficult circumstances, it can become much harder to find that positivity. That presents its own challenge because it tends to be the most difficult times of life when people need positivity and optimism the most. This post will look at some of the ways that you can find positivity, even when surrounded by negativity.

The power of mindset

Your perspective on life's hurdles can significantly influence your ability to navigate them with resilience and optimism. A powerful strategy for improving mindset is the practice of gratitude. By focusing on the aspects of your life for which you are thankful, you can shift your attention away from negativity and towards appreciation. Keeping a gratitude journal, where you spend time each day writing down things you're grateful for, can be a simple yet effective way to cultivate this mindset. The challenge comes on bad days when you’re surrounded by negativity. Even on those days, try your best to think of at least one or two things you are grateful for or happy about.

Another powerful tool is the use of positive affirmations and mindful self-talk. Regularly affirming your strengths, worth, and potential helps rewire your brain to view challenges as opportunities for growth. Examples of affirmations might include statements like "I am capable of overcoming any obstacle" or "I choose to find joy in every day." Adopting these practices may help encourage a positive mindset, which can be a significant first step toward maintaining long-lasting positivity.

Positive relationships spark positivity

The people you surround yourself with can significantly impact your outlook on life. Positive relationships act as a source of support, encouragement, and joy, especially during tough times. It's crucial to assess your social circle and identify relationships that uplift you versus those that may drain your energy. This may involve setting boundaries with or even distancing yourself from negative influences while making an effort to strengthen and build connections with those who inspire positivity.

Actively seeking out and creating new positive relationships is also important. This can be achieved by joining clubs, groups, or online communities where you can connect with like-minded individuals who share your interests or positive outlook on life. Engaging in these positive social interactions can provide a sense of belonging and support, reinforcing your efforts to introduce more positivity into your life. It is okay to limit social interactions with those who don’t uplift you. While everyone has to deal with negative people occasionally, it will likely be helpful to limit the amount of negative relationships in your life.

Prioritize your joy-producing activities

Dedicating time to hobbies and interests that bring you joy is a powerful way to counterbalance the stresses of daily life. Whether it’s painting, hiking, reading, or gardening, these activities offer a respite and a source of personal satisfaction. It often takes deliberate effort to prioritize enjoyable activities during difficult times, but it is likely that effort will be rewarded.

Exploring new hobbies or revisiting past ones that you’ve neglected can also open up avenues for joy and excitement. The process of learning and discovery itself can be incredibly uplifting. Additionally, spending time in nature has been shown to have a profound effect on mental health, reducing stress and enhancing mood. Incorporating mindfulness practices during these activities can further amplify their positive impact, helping you to fully immerse in the present moment and appreciate the beauty and tranquility around you. Any activity, as long as it brings you joy and isn’t harmful in the long run, is likely to be helpful when introducing positivity.

Maintain good self-care

Introducing positivity into your life extends beyond mindset and social interactions; it also involves making conscious lifestyle adjustments. Prioritizing your physical health through a balanced diet, regular exercise, and sufficient sleep lays the foundation for mental and emotional well-being. These basic elements of self-care work together to enhance your mood, energy levels, and resilience against stress.

Additional self-care routines are also likely to be helpful. Allocating time for activities that nourish your soul and body, whether it's a relaxing bath, meditation, or engaging in a creative endeavor, can significantly boost your self-esteem and overall happiness. You might also find that decluttering your physical and digital environments can lead to a clearer mind and a more serene living space, reducing anxiety and promoting a sense of calm. Decorating your space in a soothing way may also be helpful.

For more help developing self-care routines or anything else related to positivity, you may want to consider reaching out to a mental health professional for guidance. A therapist or other professional can help you find paths to positivity using evidence-based techniques, like solution-focused therapy, a psychotherapeutic method common in positive psychology. For more information on how solution-focused therapy works, check out this article from BetterHelp:

https://www.betterhelp.com/advice/therapy/is-solution-focused-brief-therapy-right-for-me/

How to Know When Your Teen Needs Help: Mental Health and Teenagers

*DISCLOSURE*  This post is developed in partnership with BetterHelp.

Navigating adolescence can be a complex journey filled with growth, change, and challenges, both for teenagers themselves and their parents or caregivers. During this critical developmental period, mental health issues can emerge or become more pronounced, often leaving loved ones unsure about when typical adolescent behavior crosses into the realm of needing professional attention. The distinction between normal teenage moodiness and signs of a potential mental health concern is not always clear-cut, making it essential for those caring for teenagers to be equipped with knowledge and understanding. This post will briefly examine some of the signs that a teen might need help and what to do if help is required.

Recognizing mental health concerns in teens

Teenage years are marked by rapid physical, emotional, and social changes that can sometimes mask underlying mental health issues. It's crucial for parents and caregivers to distinguish between typical teenage behavior and potential signs of mental health concerns. Common issues that teenagers may encounter include depression, anxiety disorders, eating disorders, and substance abuse.

Key signs that may indicate a teenager is struggling include significant changes in behavior or personality, such as withdrawing from social interactions, losing interest in previously enjoyed activities, or exhibiting a sudden onset of increased irritability or moodiness. Changes in eating or sleeping patterns, a noticeable decline in academic performance, or a lack of concern for their personal appearance can also be signs that something is amiss.

It's important to note that occasional moodiness or changes in behavior are a normal part of teen mental health. However, when these signs persist over weeks or months, they could point to a deeper issue. Persistent feelings of sadness, extreme sensitivity to rejection or failure, and frequent outbursts of anger are important signs to pay attention to. Similarly, significant increases in risky behavior and the use of drugs or alcohol are also prominent warning signs.

Perhaps the most significant and urgent warning sign of a mental health issue is thoughts of harming oneself or others. If your teen has exhibited self-harm behaviors (like cutting or burning themselves), intends to hurt another person, or has spoken of ending their own life, immediate intervention is required. Seek help immediately if your teen exhibits any of those signs. If you need immediate guidance, you can reach out to the free Suicide and Crisis Lifeline by dialing 988 (in the United States) or by visiting 988lifeline.org

Talking to your teen about mental health issues

Opening a dialogue about mental health with a teenager can be daunting, but it is very important to demonstrate support. It’s essential to approach the conversation with care, ensuring it’s rooted in kindness and understanding rather than judgment. Here are some strategies to facilitate a constructive discussion:

Choose the right moment: Look for a calm, private time to talk, avoiding moments of high stress or conflict. Choose an area to talk where your teen is comfortable and feels secure.

Express concern without blame: Start by expressing your observations and concerns in a non-confrontational way. Use "I" statements, such as "I've noticed you seem really down lately," to avoid making them feel defensive.

Listen actively: Allow your teen to speak without interruption. Show that you're listening through body language and by reflecting back what you hear, validating their feelings and experiences. It is important to continue the theme of non-judgment and to avoid blame.

Avoid minimizing their feelings: It’s crucial not to dismiss or minimize their emotions, even if they seem disproportionate from an adult perspective. Acknowledge their feelings as real and significant, which can help them feel understood and supported.

Offer support, not solutions: While your instinct might be to fix the problem, it’s more helpful to offer support and let them know you’re there for them, no matter what. Ask how you can help rather than proposing immediate solutions. Your teen might already have an idea of what direction they want to go next.

If your teen refuses to talk about what’s going on, start by offering support and acknowledging their response. Simply knowing that they are supported may be helpful for your teen. You may also consider working with a professional to help facilitate the conversation. While you can certainly encourage your teen to join you in therapy, it may be more helpful for you to work with a therapist one-on-one at first to determine how to best engage your teen in the therapy process.

Seeking professional help and providing support

If signs of distress persist, it's important to consult with mental health professionals, such as therapists, psychologists, psychiatrists, or school counselors, who can offer guidance and appropriate treatment options. You can also reach out to your teen’s pediatrician for a referral to an appropriate mental health provider. Be sure to involve your teen in the process and encourage them to engage with the mental health professional. Many teens take a while to open up, and it is important to listen to them about their relationship with their therapist. Therapy requires a strong cohesive relationship between the therapist and patient, and if your teen doesn’t get along with their therapist, it is likely worthwhile to find a new one.

At home, work toward creating a nurturing environment where your teen feels safe and supported. Continue to encourage open communication while expressing love and acceptance. It is important that you do not punish your teen for their mental health. While their behavior should still have appropriate consequences if necessary, the consequence should be for their actions, not underlying thoughts or feelings that may be related.

If your teen engages in mental health treatment, do your best to stay involved in your teen’s treatment plan. Their therapist may want you to attend some sessions or implement recommended strategies at home. You can also promote good self-care by helping your teen eat a healthy diet, get enough sleep, and get physical activity.

A teen undergoing mental health concerns can be challenging for a parent to watch. It is often difficult or impossible to fix the problem right away, and in many cases, your teen needs to address their concerns independently to make adequate progress. Do your best to continually present a kind, nurturing environment that makes your teen feel safe, and make yourself available for support if needed. While mental health issues are common among teens, so is recovery from those issues. With time and care, it is likely your teen will be able to return to a better mental state.