Self Care for Parents: 13 Tips to Protect Your Mental Health

Parenthood is a rewarding, but often demanding experience. The moments of joy you have make every second worth it, but that doesn’t mean you don’t feel overwhelmed at times. Parenting is hard – you’re constantly juggling and managing responsibilities. From taking care of your household to meeting the needs of the kids to trying to remember to take care of yourself, you’re doing a lot. As a parent, you’re always “on,” and it can take a toll on your mental health. 

Parental exhaustion and stress are common. Some research suggests that as many as 41% of parents say the job is tiring, and 29% say it’s stressful. Stress is even more prevalent for parents of children with special needs. One study linked it to higher rates of psychological distress and more frequent physical health episodes. It’s so crucial that parents take care of themselves, and it’s something we don’t talk about enough, because the stress of being a parent can lead to burnout, anxiety, depression, and more. 

Part of this means prioritizing parent self-care. Moms and dads who regularly practice self-care learn to better balance their emotional needs, build resilience, and improve overall health. Ultimately, self-care activities for parents will enhance life for you and your children.

Read on to explore 13 self-care and mental health tips for parents. These strategies can reduce stress and help you recharge, giving you the patience and energy to be the best parent you can be while feeling good. The simple truth is, that when you take better care of yourself, you will be a better parent.

1. Prioritize Sleep

Getting enough sleep feels like a lofty goal, especially when your kids are young, but quality sleep is important for mental health. It can be easy to sacrifice, but there are a few tips that can help you prioritize getting enough rest every day. 

• Create and keep a consistent sleep routine
• Go to bed and get up at the same time every day, yes, even on weekends
• Create a restful and peaceful environment
• Avoid screen time before bed
• Try to get 7 to 9 hours of sleep at night

“Having a variety of tools in your toolbox for self care is key for any human, as a parent one of the crucial strategies is maintaining your connections to friends, family and other sources of support. Parenting, at all stages, is filled with questions, challenges, stressors along with the joys and having a network to turn to makes it not only easier but provides self care and an outlet for stress.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

2. Schedule “Me Time”

“Me time” is vital for busy parents. Carving out time for yourself is essential, and it allows you to have guilt-free time to do what you enjoy. Read a book, go for a walk, relax in your own quiet space, or meet a friend for a meal. When taking time for yourself, try to ignore the feelings of mom guilt or parental guilt. This time must be non-negotiable — think of it as a time for you to recharge and reset. 

3. Get Moving & Exercise

Research shows that physical activity is a powerful way to reduce stress and boost mood. Incorporating regular exercise into your daily routine — whether it’s just taking a brisk walk, getting in a quick yoga session, or working out at the gym — can have significant physical and mental health benefits. Even 30 minutes a day of light to moderate exercise can offer significant benefits.

4. Connect with Your Support Network

Having a strong support network is key for parents, especially if you are a new mom or dad. Stay connected with friends, family members, and other parents who understand what you’re going through. Don’t be afraid to reach out for support. A lot of the time, all it takes to get the critical support you need is making a phone call to schedule a coffee date or logging on to connect with an online community from people who understand.

5. Create Mindfulness Moments

Mindfulness practices help you stay grounded. They’re great for managing stress and reducing anxiety, and it’s something that can be quickly implemented into your daily routine. Take just a few minutes each day to focus on your breath, meditate, or do some stretching or yoga. Even small acts of mindfulness will help you learn to stay in the present so you can maximize your time with your children.

6. Master the Art of Saying No

Learning to say no is powerful. If you’re a people pleaser or have difficulty with confrontation, it might be easier to just say yes to every request or invitation. Remember, you’re not obligated to do anything, with anyone, at any time. Learning to say no helps you avoid becoming overwhelmed and prevent mom burnout. Prioritize your commitments so you can focus on what truly matters to you and your family. An added bonus is that you’re modeling to your children how to put themselves first when needed — something that will help them throughout their entire lives.

7. Maintain a Healthy Diet

A healthy, balanced diet is fundamental to mental health. Fueling your body and mind with nutritious foods will give you sustained energy and overall well-being. Eat a diet rich in fruits, vegetables, lean proteins, and whole grains. Focus on minimally processed, low-sugar foods that have healthy fats, and stay hydrated.

8. Dive into Your Passions

Carving out time to engage in things you’re passionate about is a great way to reduce stress and parental anxiety. Think about things you once loved to do and had more time for before you had children, and tap back into that creative energy.

9. Ask for a Helping Hand

Don’t hesitate to ask for help when you need it, especially if you are a single parent experiencing burnout. Whether you ask your partner, a family member, a close friend, or even a neighbor, having someone there to help you with childcare or basic household tasks is an excellent way to relieve some of the pressure you are feeling. Remember that relying on your support network to share the load is actually a sign of strength, as you’re acknowledging that you can’t do it all.

10. Talk to a Therapist

One of the best self-care tips for parents is to be open to talking to a mental health professional to get experienced, qualified guidance when you need it. A therapist can be a game changer as you attempt to navigate the complexities of parenthood while maintaining your own mental health. 

Therapy offers valuable insights and teaches you coping strategies so you can get through those difficult days in a better position. Platforms like Talkspace make it simple to work with an online therapist from the comfort of your home, with flexible appointment options that fit your schedule.

11. Unplug to Reconnect

In the highly digital age we live in, it can be very easy to become overwhelmed and consumed by the need to stay constantly connected. Taking breaks from your screen and unplugging from the digital landscape is an effective way to ground yourself and reconnect with your family. 

If you struggle with self-control, try setting a specific time each day when you put your device away so you can focus on engaging, face-to-face interactions, outdoor activities, social get-togethers, or time to reflect.

12. Pamper Yourself

Pampering yourself every once in a while helps you rejuvenate your mind and your body. Whether you book a spa day, take a long bath, or just take time to do something you love, a little self-indulgence goes a long way in reducing stress.

13. Celebrate Your Triumphs

Just like you celebrate your children’s big and small victories, parental wins of all sizes deserve recognition, too. If you feel like you’re failing as a parent, make sure you take time to celebrate your achievements, no matter how small you might think they are. Acknowledging your successes will boost your confidence and remind you of the positive impact you have on your child.

“ Something that can seem hard at first but can make a big difference is to try to set some limits on saying yes – for every yes let there be a no! We often say yes to doing more, or giving more time or offering to do that task but end up feeling depleted. Looking at the balance between yes and no can be a powerful act of self care, it allows you to prioritize your time, not only for yourself, but for your family too.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

Embracing Self-Care for Long-Term Well-Being

Taking care of yourself is not selfish. The job you’re doing is a long, continuous journey that takes effort and commitment. By incorporating daily parent self-care, you significantly enhance your well-being and build up resilience for the tough parenting days you’ll have from time to time. There are so many simple yet effective things you can do that will have a powerful impact on your long-term mental and physical health.

• Prioritize your sleep schedule
• Make time for yourself
• Get physical activity
• Find and stay connected with your support network
• Practice mindfulness to prevent feeling overwhelmed
• Nourish your body with a healthy diet
• Do things you’re passionate about

Above all, never be afraid to ask for help if needed. Talk to a therapist if things aren’t getting better or you’re not getting the help you need. Talkspace provides convenient access to licensed therapists who can help you navigate the challenging aspects of parenthood. When you integrate self-care tips for parents, you’re fostering long-term mental health and ensuring you become the best version of yourself, for both you and your family. 

Contact Talkspace today to learn more about how online therapy can help you find balance in your life.