Three Tips to Manage Parental Stress
by Matt Buttery, CEO of Triple P
Parental stress is on the rise. Our team conducts a survey each year of family support practitioners to understand the challenges parents are facing. The most recent results from 2024 are stark.
Our study found practitioners reported an 81% increase in parental mental health concerns over the last year, and an 85% increase in parents identifying concerns around the cost of living. These external pressures can increase parental stress and impact family wellbeing.
Taking care of yourself is one of the best things you can do as a parent to manage stress, placing you in a better position to positively care for others. It is handy to think of the phrase, “You can’t pour from an empty cup.”
There is no such thing as a perfect parent. But these are my practical tips you can try out to feel calmer and boost your wellbeing.
Practice Self-Care
There are small practical steps you can take to practice self-care, such as having a morning stretch, a quiet cuppa, or spending time with a friend.
Negative thoughts are normal, especially when parenting feels challenging. If critical thoughts are becoming a habit, it might be helpful to pause, acknowledge those thoughts and reframe them into something more constructive.
Instead of asking "Why can't I do this? Nothing I do is right," try "It’s okay to make mistakes. I'll keep trying."
Remember that your children are watching and learning from you all the time. If you’re calmer and kinder to yourself, there is a better chance of them being so too.
Set Realistic Routines
A clear routine can help to boost your confidence by getting everyone on the same page. If you find the morning rush stressful, try planning with your children to make sure things like lunchboxes, bags, and clothes are all ready the night before.
Things may go wrong, but a simple and consistent routine can help you feel more productive and calmer when chaos strikes, even if you still haven’t found that missing sock!
Speak Up & Seek Support
Alarmingly, 78% of practitioners from Triple P’s study reported that parents were not accessing support due to the fear of being judged. Asking for support does not mean you have failed at parenting, and there is help available.
You’ll find solace in shared experience. Consider reaching out to a loved one you feel safe with. If there are more serious concerns, there are referral pathways through a GP or mental health professionals.
Parenting programmes such as Triple P can also be an excellent resource. These can be completed independently, or in groups, and offer a range of evidence-based strategies.
When parents look after themselves, it can have a positive impact on their physical and mental health, in turn helping them to manage the demands of parenting to the benefit of their children and families too. Self-care isn't selfish - it's essential.
Matt Buttery is the CEO of Triple P UK & Ireland and Honorary Associate Professor at the University of Warwick. Triple P delivers evidence-based parenting programmes to support families, enhance child well-being, and strengthen communities across the UK and Ireland. www.triplep.net