Guest post by Kari Pendray at Brigid Collins Family Support Center

As we find ourselves well into our sixth month of living with Covid-19, many parents have one thing in common – we are all juggling multiple demands in a time that leaves us feeling more uncertain. The idea of being at home for some is isolating and for others it feels more like a safe haven. No matter which side of the aisle you are on, the role of a parent has suddenly become more demanding. That’s because stressful events, like being in the midst of a global pandemic, adds a layer of unpredictability in our lives.

Whether you are feeling stressed out, burned out, or just plain tired, you are not alone. Stress is sometimes defined as when the need to respond exceeds our capacity to respond. How can you recognize stress and burnout? Stress comes in three forms. Acute stress is healthy stress, like when you have a deadline for work or school. Episodic stress is short episodes of high stress, such as taking on too much work, then, being unable to get the stress out of your system. Finally, chronic stress is one that has been linked to chronic health conditions, such as heart disease, cancer and diabetes. Chronic stress is very serious and needs to be managed with care and helping professionals. Burnout is a complete feeling of exhaustion and can make you withdraw from other people. Burnout can lead to cynicism and can cause you to delay tasks.

During our Coping with Stress virtual seminars at the Parenting Academy, we talk to parents and caregivers about managing stress and building our capacity, as parents, for emotional well-being, which centers around three main strategies:

• Awareness of unhealthy thinking
• Shifting negative self-talk and automatic thoughts
• Challenging unhelpful thoughts

First, ask yourself, “What evidence do I have for this thought or idea?” Then, ask, “What could be another explanation?” Finally, ask yourself, “What can I do to change or shift my thinking that would lead to a positive outcome?“

To prevent stress and burnout, it’s important to plan daily activities that alleviate stress, just like you would plan to get a cup of coffee at Starbucks or watch your favorite show on Netflix. It’s important to invest in yourself in ways that add years to your life.

Here are a few examples:

1. Invest in your heart – Eating heart healthy foods such as leafy green vegetables, lean fish and meat, and minimizing sugar, can contribute to having a good nutritional balance. (See My Plate.gov or Harvard Healthy Eating Plate). You can use cooking as a way to learn math, science, experiment with food and enjoy eating new foods.
2. Invest in your body – Pumping oxygen into your blood is not only good for your heart it is also good for your mind. Studies show that exercising can release positive “happy” hormones into your body and relieve stress. Children love to exercise with their parents. Families are taking more walks, riding bikes, playing soccer and making the most of their own backyards.
3. Invest in your brain – Has anyone ever given you a prescription to laugh? Well, if not, consider this your first one. Laughing soothes tension, stimulates organs, re-wires new neural pathways in your brain and alleviates stress. When parents take time to play with their children, this can involve 5-10 minutes of mutual enjoyment, laughter and a break from your day. Children learn from play and play can be a great way to co-regulate.

When you invest in yourself, you will not only improve your own health, you will also be modeling health and wellness for your children; you will be more present for your child, and you will be having fun in the process. That’s a gift that will last a lifetime.

If you would like more information on the Parenting Academy or wish to register for parenting coaching or virtual seminars, please go to www.parenting-academy.org.

Resources:
www.choosemyplate.gov
www.hsph.harvard.edu
www.hhs.gov/fitness/beactive/physical-activity-guidelines-for-americans/index.html
www.parenting-academy.org