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Writer's pictureCraig Field

Mental Health and Parenting: Navigating Your Own Mental Health While Raising Children


Photo Credit: Craig Field Photos

 

Parenting is a complex and rewarding journey, but for those managing mental health conditions, it can feel even more challenging. Balancing the needs of your children with your own mental health can be overwhelming, often accompanied by feelings of guilt or self-doubt. However, by prioritising self-care, setting boundaries, and fostering open communication, it’s possible to navigate these challenges and create a nurturing environment for your children and yourself.

In this post, we’ll explore strategies to help parents maintain their own mental health while remaining supportive and present for their children.


Understanding the Impact of Mental Health on Parenting

Managing a mental health condition—whether it’s anxiety, depression, PTSD, or any other challenge—can take up significant emotional and physical energy. When you’re also responsible for raising children, it’s easy to feel stretched thin. The key to balancing both responsibilities lies in recognising that your mental health is essential not only for your well-being but for the well-being of your children as well.

Children are observant and perceptive; they notice when something is off. By openly acknowledging and working on your mental health, you’re not only setting a healthy example but also teaching your children valuable lessons about resilience, self-care, and compassion.


Strategies for Managing Your Mental Health While Parenting

  1. Prioritise Self-Care

Self-care may seem like a luxury, but for parents managing mental health conditions, it’s a necessity. Taking time for yourself helps you recharge and prevents burnout, enabling you to be a more present and patient parent. Here are a few self-care practices that can fit into a busy parenting schedule:


Mindfulness and Relaxation: Setting aside even a few minutes each day for mindfulness or breathing exercises can reduce stress and help you feel more centred.


Healthy Boundaries: Set boundaries around your personal time and communicate these to your family. Explain that everyone, including parents, needs moments to recharge.


Physical Activity: Physical health and mental health are closely connected. Aim for small bouts of activity throughout the day, such as walking with your children or doing stretches at home.


  1. Seek Support and Build a Network

    One of the most helpful things a parent can do is build a support system. Having people you can turn to, whether they’re family, friends, or mental health professionals, helps ease the burden and provides a sense of community.


    Therapy and Counselling: Regular sessions with a therapist can provide a safe space to work through challenges and develop coping strategies.


    Parenting Support Groups: Many communities offer support groups specifically for parents managing mental health conditions. Being around others who understand your experiences can reduce feelings of isolation.


    Lean on Trusted Family or Friends: Don’t hesitate to ask for help, whether it’s watching the kids for a few hours or providing a listening ear.




  1. Communicate Openly with Your Children

Talking about mental health with your children can feel daunting, but it’s important to create an environment where they feel comfortable discussing emotions. While you don’t need to share every detail, age-appropriate conversations can help children understand that mental health is a normal part of life.


Explain in Simple Terms: If you’re having a particularly hard day, you might say, “Mum/Dad isn’t feeling well today, but I’m taking care of myself so I can feel better soon.”


Encourage Emotional Expression: Show your children that it’s okay to talk about feelings, whether they’re happy, sad, or frustrated. This openness can encourage them to come to you when they’re struggling.


Model Coping Skills: When children see you using healthy coping strategies, like taking a few deep breaths when feeling overwhelmed, they learn ways to manage their own emotions.


  1. Set Realistic Expectations

Parenting often involves a never-ending list of tasks, and it’s easy to feel like you should be doing it all. When managing your own mental health, it’s crucial to set realistic expectations for yourself and recognise that being a “good enough” parent is often more than enough.


Let Go of Perfectionism: Understand that parenting doesn’t require perfection. Some days you’ll have more energy to play and engage, and other days you may need a break. Children benefit from authenticity and consistency more than perfection.


Prioritise Quality Time: Rather than focusing on quantity, aim to create meaningful moments with your children, like reading a book together or taking a short walk. These connections strengthen bonds without requiring large amounts of energy.


  1. Create Routines and Structure

Consistent routines provide stability for both you and your children. For parents with mental health conditions, routines can help reduce unpredictability and make daily life feel more manageable.


Set Simple Daily Goals: Try to establish basic routines, like a set bedtime, meal times, and designated playtime. A predictable schedule can help reduce stress and provide structure for both you and your children.


Use Visual Reminders: If your mental health affects your memory or focus, consider using a visual schedule for daily routines. Children can benefit from this, too, as they’ll know what to expect and when.


  1. Practice Self-Compassion and Acknowledge Progress

Parenting is challenging for everyone, but managing a mental health condition adds unique difficulties. Acknowledge the small victories and practice self-compassion on the difficult days. Remind yourself that setbacks are part of the journey and that each day you’re doing the best you can.


Celebrate Small Wins: Whether it’s getting through a tough day or having a positive conversation with your child, take time to recognise and celebrate your efforts.


Be Kind to Yourself: Just as you’d offer support and understanding to a friend, give yourself the same grace. Remember that taking care of your mental health is a journey, not a destination.


  1. Teach Coping Skills to Your Children

Teaching children coping skills not only supports their emotional development but also strengthens the bond you share. Show them simple techniques like breathing exercises, journaling, or engaging in creative outlets, which they can use in their own lives.


Practice Together: If you use mindfulness or relaxation techniques, involve your children by practising these skills together. This shared time can be both calming and bonding.


Encourage Independence: As your children grow, teaching them age-appropriate coping mechanisms allows them to handle their emotions independently, which can also give you moments of reprieve.


The Importance of Self-Care for the Family as a Whole

It’s easy to feel guilty about taking time for yourself as a parent, but your well-being directly impacts your children’s well-being. When you prioritise your mental health, you’re better able to nurture and support your family, creating a healthier home environment. By caring for yourself, you’re demonstrating to your children the value of self-care, boundaries, and resilience.


Final Thoughts

Parenting while managing a mental health condition is a challenging path, but it’s one that you don’t have to walk alone. By building a support network, maintaining open communication with your children, and prioritising your own well-being, you’re setting a strong foundation for both your mental health and theirs.

Remember, every effort you make toward your mental health is a gift to your family. Embracing your journey openly and honestly allows your children to learn from you, fostering empathy, understanding, and resilience in them. In the process, you’re creating a space where love and support thrive, for your children and for yourself.


A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness.

My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system.

These blog posts are not intended to replace your doctor or psychologist.

 

Together we CAN make a difference!


If this post has brought up some difficult thoughts for you, please seek help from your doctor or one of the services listed below. In an emergency dial 000.

 

13YARN 13 92 76

Blue Knot Helpline 1300 657 380

First Nations Support Line 1800 959 500

Headspace 1800 650 890

Mens Helpline 1300 789 978

Standby support after suicide 1300 727 247


Would you like to learn real skills that will help in the real world?

Dm me or contact via my website because together we can make a difference. 

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