Parenting always presents unique challenges but parenting during a pandemic can be especially stressful. Parents are presented with uncertainty, health concerns, and job changes while also spending more time than ever with their families due to COVID-19 restrictions. Even the most patient parent may feel overwhelmed during these times, leading to difficulty controlling emotions and actions. Here are five tips for stress management strategies:

1. Pay attention to how you are feeling: Dealing with anxiety from the current pandemic can cause you to feel overwhelmed by normal tasks or annoyed during times you are usually patient. Take time to notice the changes in how you are feeling and stop to reflect before you respond. Taking deep breaths or practicing mindfulness techniques can help you de-escalate your emotions.

2. Identify your triggers: Consider what behaviors or situations seem to frustrate you so you can make a plan for when it happens. Learn to recognize your physical responses to stress — heart palpitations, feeling flush, fast breathing, etc. If you notice you are experiencing stress symptoms, implement a calming strategy to prevent your emotions from heightening.

3. Make time for self-care: As a result of many changes to our daily lives, personal time has greatly decreased. It is important to be intentional about finding time to decompress. Taking time to recharge can be as simple as taking a shower, going for a walk, or taking a few minutes to read. If you co-parent, talk about how you can share caregiving time so that each of you have a little time alone.

4. Find activities you enjoy: Think about what activities make you happy and leave you feeling rejuvenated. Social distancing may present some challenges with self-care options, but there are ways to adapt activities like exercising outdoors or going for a hike. Meditation and mindfulness are also great ways to release the pressures of the day.

5. Remember you are enough: There is no such thing as perfect parenting during these unfamiliar times. It is ok to bend the rules or alter the regular schedule. Take time for fun things like a picnic in the living room or a cozy movie night. Be kind to yourself and utilize positive self-talk. When things get tough, give yourself a pep talk and remember you are doing your best during a very difficult time.

Hello! I am Amanda Robertson, and I am the Early Childhood Mental Health Specialist for Oakland Family Services’ Children’s Learning Centers. I have been working with children for almost 20 years and have one baby girl of my own. I have a master’s degree in counseling from Oakland University and a bachelor’s degree in psychology with an emphasis in child development. My career began with teaching day care and expanded to various positions including ABA therapy, child welfare and residential treatment. I absolutely love what I do and love being a part of Oakland Family Services!