Society often presents parenthood as one of the most rewarding roles a person can take on – but there’s no denying that it can also be one of the most challenging. Between balancing work, household responsibilities, and the emotional needs of children, parents can find themselves feeling overwhelmed, exhausted, and mentally depleted.
According to the Maternal Mental Health Leadership Alliance, 1 in 5 mothers and 1 in 10 fathers are impacted by mental health concerns in the three years following childbirth. Additionally, the American Psychological Association found that 70% of parents are stressed about managing their and their children’s emotional well-being.
Prioritizing mental health isn’t just beneficial for parents – it’s essential. When caregivers take steps to support their mental well-being, they are also better equipped to nurture healthy, happy children. Today, we’re going to take a look at some practical mental health tips for parents, along with strategies for managing stress, building resilience, and fostering emotional balance.
#1: Strive for Progress, Not Perfection
One of the most important shifts in perspective for a parent’s mental health is letting go of perfectionism. The pressure to be a “perfect” parent can be crushing, especially when fueled by social media portrayals of idealized family life.
Instead, embrace the concept of “good enough parenting.” British pediatrician and psychoanalyst Donald Winnicott coined this term to describe parents who provide the essentials of love, care, and structure, while recognizing their limitations and occasional mistakes. Many different studies support the idea that children do not need perfection. Instead, they need present, responsive, and compassionate caregivers.
Letting go of guilt over inevitable mistakes and focusing on connection rather than control can ease stress and reduce anxiety. Practice self-compassion, and remind yourself daily that doing your best is enough.
#2: Establish Healthy Boundaries
Parents often prioritize their children’s needs over their own, but consistently putting yourself last can lead to burnout. Establishing healthy boundaries (whether that’s with your time, energy, or emotions) is crucial for maintaining your mental wellness as a parent.
Here are some examples of healthy boundaries that parents can set:
Setting specific times for work and unplugging after hours
Asking for help from a partner, family member, or babysitter
Saying “no” to commitments that drain your energy
Teaching children to respect quiet time or parent-only zones
A clear boundary can be as simple as taking 15 minutes a day for yourself. Use this time for a walk, meditation, reading, or anything that helps you recharge. This is not selfish – it’s self-preservation.
#3: Connect With Other Parents
Isolation is a significant contributor to parental stress. Many parents feel alone in their struggles, especially when dealing with behavioral issues, special needs, or financial pressures. But ultimately, there are many others out there who are going through similar struggles. Connecting with others who understand your experience can be profoundly healing.
Join a parenting group, attend a community support circle, or engage with online forums like Reddit’s r/Parenting or Facebook groups geared toward your child's age group or developmental stage. Research from the NIH found that peer support not only reduces stress but also increases confidence and coping skills in parents. In other words, connection builds community – and community creates resilience.
#4: Take Care of Your Physical Health
This probably sounds easier said than done, but the fact remains that mental health and physical health are closely linked. A lack of sleep, poor nutrition, and physical inactivity can exacerbate anxiety, irritability, and depression.
Sleep: Aim for 7–9 hours of sleep a night when possible. If your child is a newborn or you’re dealing with night wakings, try to rest during the day when they nap or enlist help for one night a week to catch up.
Nutrition: Fuel your body with nutritious foods that stabilize energy and mood, such as whole grains, lean proteins, and plenty of fruits and vegetables.
Exercise: Movement releases endorphins that naturally boost mood. Even a 20-minute walk can make a difference.
These habits aren’t just beneficial for parents. They also model healthy behavior for children, reinforcing wellness as a family value.
#5: Prioritize Emotional Regulation
Children learn emotional regulation by watching their caregivers. When parents react with calm instead of chaos, it helps children develop the same skills. Of course, staying calm during tantrums or teen rebellion isn’t easy – but developing emotional awareness can help. Here are a few tips to try as you start your journey toward emotional regulation…
Mindful breathing: A few deep breaths can reduce the physiological stress response.
Journaling: Writing about your emotions helps you process and manage them.
Naming emotions aloud: This helps both children and adults recognize and validate what they are feeling.
Psychologist Dr. Laura Markham suggests that “parenting is 80% connection and 20% guidance.” Building that connection starts with managing your own emotions so you can respond, not react, in moments of stress or crisis.
#6: Get Your Partner or Co-Parent Involved
Mental health struggles in parenting are not solely individual issues – they’re also relational. Involving your partner or co-parent in conversations about stress and emotional needs can improve communication, reduce resentment, and build teamwork. You can talk about topics like division of labor at home, each other’s emotional needs and vulnerabilities, and strategies for mutual support. Clear communication fosters shared responsibility and compassion.
#7: Seek Professional Help When Needed
There is no shame in asking for help. If you’re experiencing persistent sadness, anxiety, rage, or hopelessness, or if parenting feels unbearable, it is time to speak with a therapist or counselor.
Behavioral therapy provides a nonjudgmental space to explore your emotions, develop coping strategies, and address underlying mental health conditions. At Triumph Behavioral Health, we offer individualized treatment plans that help our clients explore the benefits of psychotherapy and medication management. We are a Maryland wellness center that accepts most major insurance providers – see if we accept your insurance right here.
Parenting Is Hard – But You’re Not Alone
Parenting is an emotional marathon, not a sprint. Your mental health matters just as much as your child’s well-being. By taking proactive steps – whether that means resting more, setting boundaries, seeking help, or simply breathing deeply – you can build the resilience needed to face parenthood’s highs and lows with strength and compassion.
Remember, showing up for yourself is the first step in showing up fully for your children. Reach out to our team at Triumph Behavioral Health today to embark on your journey to better your mental health and put yourself first. Schedule an appointment today.