Parenting Tips for Protecting Child Mental Health
Parenting is no joke. While undeniably rewarding, it can also be quite demanding. Moreover, parenting is often just one of several roles a parent plays, alongside partner, worker, neighbor, etc. The stress of these roles – even when rewrading – can take their tole on physical and mental health for parents and children alike (1-3).
In fact, studies find that over the last decade, parents are consistently more likely to report experiencing high levels of stress as compared to their childless adult peers, with 33% of parents and only 20% of childless adults reporting high levels of stress in the past month (1).
Parent Stress Impacts Child Mental Health
When stress becomes severe or persistent, it can have harmful impacts on mental health. In the case of parent stress, this can be true for the parent and for the parent’s child (1-2,4-8). Numerous studies show links between parent stress and child mental health (1-8). For example, parent stress has been reliably liked to childhood adversity (4).
A child’s perception of their parents’ stress can cause severe childhood adversity that increases the child’s risk for lifelong mental health issues in the child, studies find (4,5,6).
Parent Stress Can Increase Risk for Child Mental Illness
Children of parents who experience extreme or prolongued stress tend to have increased risk — and earlier symptom onset — for a variety of physical and mental health issues, studies find. These include:
- Depression.
- Anxiety.
- Attention disorders (ADD and ADHD).
- Eating Disorders.
- Emotional and behavioral outbursts.
- Defiant personalities and behaviors.
- Difficulties with interpersonal relationships and communication.
- Impairments in cognitive function.
- Risk and self-harm beahviors (e.g., cutting, alcohol or substance use).
- Autoimmune disorders and dysfunction.
- Impaired immune function.
- Diabetes, heart problems, high blood pressure, high cholesterol.
- Overweight and Obesity.
Unfortunately, this is not an exhaustive list.
There is Hope: Parent Self-Care Has Exponential Returns
While the potential impacts of parent stress on child mental health can feel daunting, there is hope. There are actions we can take as parents and caregivers to invest in our own self-care and stress management — and these investments have multiple returns:
- Improved parent wellness.
- Higher quality parenting.
- Buffered impacts of parent stress on child mental health.
- Modeling self-care and stress-coping practices and tools for children (e.g., that they can access and use).
Simple Tips for Parent Self-Care and Stress Coping
Here are some practical tips for parents and caregivers:
#1 Self-Care is Key
Parents: Caring for yourselves is a key part of how you care for your family. Some activities that can help reduce stress include:
- Exercise.
- Sleep.
- Prioritizing nutrition with a balanced diet.
- Engaging in practices of mindfulness and meditation.
- Recreational activities that bring joy.
#2 Sleep Meditation for Simple Self-Care
“For busy working parents, I usually start with meditation,” says Dr. Brenna Bray (PhD), a leading nutrition and mental health researcher, educator, and family health and nutrition coach.
“There’s good research on the mental health benefits of meditation, and you don’t have to do much to experience them,” Dr. Bray says (9,10). “I suggest using guided sleep meditations before bed; if you fall right asleep, it’s a win-win because you still get the benefits of the meditation.”
#3 Celebrating Self-Care Without Shame
“It can be difficult to prioritize self-care,” Dr. Bray says, “for a lot of different reasons.” While some self-care barriers are very real and immovable (time constraints, scheduling, etc.), some are not.
“Many parents feel guilt or shame about taking time for themselves, and cite this as a barrier to self-care,” Dr. Bray says. “That’s understandable. Yet the truth is … we have a lot of data showing that prioritizing even small amounts of time for self-care practices has exponential benefits on parent and child health outcomes. So let’s not let guilt or shame be a barrier there; that’s one we can move out of the way ourselves,” (11,12).
#4 Nurture Connections
Parenting is best done with the support of other parents, family members, and friends. Seek out or create relationships with parents of children across age groups. Such community can provide opportunities to share your feelings, concerns, and challenges while also learning from the experiences of other parents. Fostering a supportive environment can help reduce the stresses of parenthood. Mental Health America offers opportunities to connect with fellow parents and caregivers in your local community or virtually.
#5 Secure Comprehensive Insurance Coverage
Health insurance has a positive impact on overall health and mental health-related outcomes. Having reliable coverage for physical and mental health needs can reduce stress and provide security when health needs arise. To learn more about enrolling in Medicaid, CHIP, or a Marketplace plan, go to HealthCare.gov.
#6 Empower Yourself with Information
Educate yourself with credible resources about mental health. For information on accessing health care or support, including treatment options, how to pay for treatment, ways to cope, and how to assist others with finding treatment, visit FindSupport.gov.
#7 Recognize and Seek Help
Mental health is just as important as physical health, though often less validated and valued. If mental health feels like a consistent struggle, you may need – and deserve – additional care and support.
“We’re not expected to do everything ourselves,” Dr. Bray says. “This message can be harder for folks to accept when it comes to mental health, but it’s no less true. When we catch a cold, a flu, break an arm or leg, we don’t hesistate to seek support. We may take tylonol, call a doctor, use a sick day, visit urgent care. We need to be treating our mental health in just the same way.”
#8 Create Community – And Use It!
“We have a lot of research now on the benefits of community engagement on mental health,” Dr. Bray says. “And this can look a lot of different ways for a lot of different people.” A few ways to cultivate and utilize community support are:
- Phone a friend or family member.
- Strenghten a relationship with a colleague.
- Seek out support groups at your local community center or online.
- Invite a neighbor for a walk to tea.
- Form bonds with other parents – you are not the only one feeling overwhelmed and alone.
#9 Hot and Warm Lines
We’ve all heard of crisis hot lines, which tend to be available 24/7 for more extreme mental health support. Warm lines are mental tele-health services that provide peer-run emotional support for non-emergent situations. “Don’t wait for your pot to boil over,” Dr. Bray says, “with warm lines, we can turn the heat down anytime!”
24/7 Crisis Hot Lines
In Colorado, the Colorado Crisis Services and 988 provide free emotional support lines 24/7 for anyone in need of support, covering a wide range of issues such as depression, anxiety, stress, and more.
- National Suicide Hotline (Call or Text: 988).
- Colorado Crisis Hotline (Call or Text: 1-844-493-8255 | https://coloradocrisisservices.org)
- National Aliance for Mental Illnesses (NAMI) (Call or Text: 1-800-273-8255)
Warm Lines for Peer Support
Warmlines offer peer-run emotional support for non-emergent issues of any sort.
- Colorado Warm Line (Call 1-844-493-8255* OR Text “TALK” to 38255 | https://coloradocrisisservices.org/).
- National Warm Line Directory (https://www.nami.org/NAMI/media/NAMI-Media/Helpline/NAMI-National-HelpLine-WarmLine-Directory.pdf).
#10 Maternal Mental Health Support
If you are pregnant, a new mom, or a loved one of an expecting or new mom facing a mental health challenge, call or text the free Maternal Mental Health Hotline at 1-833-TLC-MAMA (852-6262) for 24/7 confidential support in English or Spanish. If you’re experiencing a mental health crisis, call or text the free, multilingual, and confidential 988 Suicide & Crisis Lifeline.
By taking these steps, parents can manage their stress and protect their mental health, which in turn will help safeguard the mental health and well-being of their children. Remember, just like the oxygen mask on an airplane, you need to take care of yourself first so you can take care of your family.
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