As parents and carers, we often find ourselves caught in the whirlwind of daily responsibilities, rarely pausing to assess our own wellbeing. I’ve learned through my own journey that maintaining good mental health isn’t just beneficial for us—it’s essential for our children and young people who depend on us. Today, I want to share some practical self-care strategies that have helped me create a sustainable mental health check-in routine, allowing me to better navigate the challenges of parenthood while promoting mental wellness for the whole family.
Why Parents and Carers Need Regular Mental Health Check-ins
Let’s be honest: parenting can cause stress like few other experiences in life. Many parents, myself included, have felt the weight of responsibility pressing down, making it difficult to get things done or even think clearly. When I first became a parent, I was shocked by how quickly my mental and emotional wellbeing could deteriorate when I wasn’t paying attention to my own needs.
The mental health foundation reports that parents face unique stressors that can significantly impact their ability to cope. From sleep deprivation to financial pressures, the demands of raising children feel overwhelming at times. I’ve discovered that money and mental health are intimately connected, especially when trying to provide the best for my family while managing a budget.
Simple Self-Care Practices for Managing Stress
Make Physical Health a Priority
I’ve found that my mental and physical health are deeply interconnected. When I neglect one, the other suffers. Making time for physical activity—even just a 15-minute walk—can relieve stress and improve my mood dramatically. On days when I feel more stressed than usual, moving my body helps me release tension and gain perspective. I try to attend the gym 3-4 times per week, but if I can’t make it to the gym, I find free classes on Youtube that I can do at home, or I just head out for a walk in the fresh air. It doesn’t have to cost a thing!
Some days, when they were very young, being physically active meant dancing in the kitchen with my children or doing stretches while they played nearby. The key is consistency, not perfection.
Establish Family Routines That Support Wellbeing
Creating predictable routines has been a game-changer for our household’s mental health and wellbeing. Children feel secure when they know what to expect, and I’ve noticed that moving from one activity to the next becomes much smoother with established patterns.
Our evening routine would include:
- Time to play and connect
- A light snack
- Bath time
- Reading stories
- A good night’s sleep ritual
This routine not only helped my children regularly transition to bedtime but also gave me predictable pockets of time to recharge. The organisation of our day provided structure that reduced feelings of stress for everyone.
Schedule Regular Mental Health Check-in Moments
As a parent, I’ve learned to schedule brief check-in moments throughout my day. These aren’t elaborate meditation sessions (though those are wonderful if you can manage them!)—they’re simple pauses to notice my thoughts and feelings.
I might ask myself:
- How am I feeling right now?
- What do I need in this moment?
- Is there something I could try to help myself feel better?
These quick mental wellness assessments help me catch signs of overwhelm before they escalate and affect my child’s welfare. Time in nature has become one of my favorite settings for these check-ins, as the natural environment seems to naturally promote mental calm.
When to Talk to Someone and Ask for Help
Recognising When You Need Additional Support
Even with the best self-care practices, there are times when we need support for parents beyond what we can provide ourselves. I’ve learned to recognise the signs that might indicate I’m struggling with my mental health:
- Feeling irritable most of the time
- Changes in sleep patterns
- Difficulty concentrating
- Persistent worry that interferes with daily life
If you’re feeling similar symptoms, please know that seeking help is a sign of strength, not weakness.
Finding the Right Support
When I realised I needed extra support, I would reach out to family and friends. Sometimes, I started with my GP, who provided information and advice about local mental health services. There are also many helpline options that offer free advice and a listening ear when you need to talk to someone urgently.
If you’re concerned about your child’s mental health alongside your own, remember that your child may need different types of support than you do. A young person might express their distress differently, and being a trusted adult who they can talk to openly is invaluable.
Creating a Sustainable Self-Care Plan
Developing a sustainable approach to look after your mental health requires thinking about ways to incorporate self-care into your existing routine rather than adding more to your plate. I’ve found that small, consistent actions have a more positive impact than ambitious plans I can’t maintain.
Some practical tips that have worked for me:
- Start small with just 5 minutes of focused breathing each morning
- Combine self-care with childcare when possible (like mindful walks together)
- Enlist help from a friend or relative to have dedicated time for your wellbeing needs
- Remember that taking care of yourself models healthy behavior that will be provided to children through your example
How Reducing Parental Stress Benefits Children’s Mental Health
I’ve observed firsthand how my child’s mental health is influenced by my own emotional state. When I’m calmer and more present, my children seem more secure and better able to express their feelings appropriately. Children and young people are remarkably perceptive—they notice when we’re overwhelmed, even if we think we’re hiding it well.
By managing my own stress effectively, I’m better equipped to help my child navigate their emotions. This doesn’t mean I never feel stressed (that would be impossible!), but rather that I’ve developed healthier ways to address it before it affects my parenting.
Too much stress can affect our patience, our decision-making, and our ability to respond to our children with empathy. By prioritizing our mental wellbeing, we’re actually prioritising our child’s welfare too.
When Life Changes Lead to Stress
Major life transitions such as a move to a new home, changing schools, or family restructuring can lead to stress for both parents and children. During these times, it’s especially important to maintain our mental health check-in practices.
I’ve found that these periods of change require extra attention to:
- Maintaining core aspects of our routine
- Being gentle with ourselves when things don’t go perfectly
- Making sure everyone has time to rest and process
- Acknowledging that it’s normal to feel unsettled during transitions
Conclusion
As parents and carers, our mental health matters—not just for ourselves, but for our children who rely on us for their sense of safety and security. By implementing regular mental health check-ins and simple stress-reduction practices, we can create a foundation of wellbeing that supports the entire family.
Remember that good mental health doesn’t mean never feeling stressed or overwhelmed. Rather, it’s about developing the awareness and tools to navigate those difficult feelings when they arise. And most importantly, knowing when and how to seek the help you need when your own resources aren’t enough.
If you’re feeling overwhelmed right now, please remember you’re not alone. Many parents experience similar challenges, and there are people ready to offer help and support. Your mental health matters, and taking steps to care for it is one of the most important things you can do for yourself and your family.
Do you have any strategies for maintaining your mental wellbeing as a parent? I’d love to hear what works for you in the comments below.