Managing parental anxiety is important as it can have negative effects on both the parent and the child.  As a parent, being anxious can make it hard for you to engage with your child.  It can also be difficult to provide the emotional support and guidance your child needs.

Research shows that parental anxiety is a prevalent issue that affects approximately 35% of people, even during pregnancy.  Unfortunately, this can rub off on your child, making them anxious as well.

Consider these ten tips to help cope with parental anxiety and create a more peaceful and nurturing environment for your family.

Tips To Deal With Parental Anxiety

1. Identify The Source Of Your Anxiety

source of parental anxiety

Is your anxiety related to your child’s health, safety, or well-being? Or is it something else, such as work or financial stress?

Multiple factors might cause parental anxiety.

For instance, issues concerning your child’s healthy development can cause concern.  These  include achieving specific milestones, socialization success in school and emotional well-being.

Understanding the root cause of your anxiety can help you develop the best strategies to manage it.

2. Communicate With Your Partner 

Do you often experience anxiety yet don’t understand how to share it with your partner?

Or are you concerned that your partner may not understand?

Whether you have a diagnosis or not, it is critical to have a meaningful talk with your loved one to obtain the best care possible.

Choose a suitable time and place to chat, explain your feelings honestly, and then ask for your partner’s support.

You can also talk to trusted friends and family members or seek the support of a therapist or counselor.

3. Practice Self-Care To Cope with Parental Anxiety

It is natural to shift your attention to your new baby once you become a parent.

Many assume they can redirect their attention to caring for themselves once the baby develops from infancy to teenager.

Yet there is no better time to practice self-care than now.  Inadequate attention to yourself can significantly affect you mentally and physically.

When you don’t take care of yourself, you’re more likely to feel worried and overwhelmed, making it difficult to be an understanding and patient parent.

Taking care of yourself can help you cope with your anxiety.  Self-care might involve getting enough sleep, eating well, exercising regularly, and engaging in activities you enjoy.

good rest can help anxiety

4. Use Relaxation Techniques 

Parenting is a demanding job.  Take time to unwind and relax and support your well-being and keep your household from being on edge.  Everyone experiences stress, but the family is calmer when you are.

Fortunately, many relaxation techniques can help you manage anxiety.  Such as, deep breathing, progressive muscle relaxation, or mindfulness meditation.

Experiment with different techniques and find what works best for you.  Don’t forget to indulge yourself sometimes.

However, eating when under stress is inadvisable.  A small amount of dark chocolate might calm you and reduce your stress hormones.

Meals high in complex carbs, calcium, or beneficial fats can also help your mental health.

5. Limit Social Media To Avoid Parental Anxiety

social media can elevate parental anxiety

Excessive social media engagement is known to impact parenting in many ways.  It creates parental distraction, lowers the amount of everyday parental participation, and increases a child’s risk of harm.  Constant news updates and social media feeds can fuel anxiety.

Social media can be overwhelming for everyone, and parents are no exception.  Take breaks from screens when you can.  Allow yourself to disconnect from news and social media.

Doing these things can help you feel calmer and free up time to do activities and interests you truly like. 

6. Find Healthy Ways To Cope With Stress 

herbal supplement for anxiety

Coping mechanisms such as alcohol, drugs, or overeating can make anxiety worse in the long run.

Instead, try to find herbal therapies that have been explored as anxiety treatments.

For instance, studies suggest that Delta 9 THC can have therapeutic benefits for certain conditions, including anxiety, relaxation, and increased appetite.

This psychoactive compound has “high” or euphoric effects associated with cannabis use. It is important to be aware of the legal status of THC in their jurisdiction and adhere to relevant regulations. Medical use of THC should be under the guidance of a healthcare professional.

Another herbal remedy is functional mushrooms. Lion’s mane can help you relax, as you can find at Mushroom Revival. Some research indicates that these compounds may support the nerves’ growth and maintenance, potentially promoting overall brain health.

You might try incorporating other habits, such as talking to a friend, walking, or practicing a hobby.

Of course, we recommend you talk to your doctor if you are thinking about using a herbal supplement to relieve anxiety. 

7. Set Boundaries

Many homes now have “mini-democracies” in which children’s views and opinions are equal to those of their parents.  In other households, the child’s voice takes over completely.

Some parents completely disregard their wants to make their kids happy.

However, continuous neglect of your needs as a parent can lead to a negative build-up.  That, coupled with other parenting chores, can cause you to feel overwhelmed and burnt out.

Take practical steps to set boundaries and remember to limit the amount of time and energy you spend on tasks and responsibilities. 

Develop a realistic schedule that includes designated times for work, personal activities, and relaxation. Delegate tasks to lighten your load, and employ time management techniques for increased productivity. Set realistic expectations to avoid over-commitment and regularly assess your energy levels to allocate tasks accordingly.

8. Educate Yourself About Parental Anxiety

Anxiety is frequently seen as a condition.  However, it is critical to remember that worry is a normal feeling.  High depression and anxiety, which can interfere with your functional ability, are classed differently.

Understanding anxiety can help you feel more in control and less fearful.  It would be best to proactively address issues that may trigger your anxiety as a parent.  Doing this is one of the most effective coping mechanisms.

Fortunately, many resources, such as books, articles, and online courses, can provide information about anxiety and how to manage it.

Set dedicated time, create a conducive environment, take notes, and apply what you learn. Combine reading with relaxation techniques, discuss insights with others, set realistic goals, explore different formats, and seek professional guidance if needed. Adapt your approach gradually and stay consistent in your efforts for optimal results.

9. Seek Professional Help To Cope With Parental Stress

Seek Professional Help To Cope With Stress

If your anxiety is persistent and disrupts your daily life, it may be helpful to seek the guidance of a mental health professional.

They can provide effective coping strategies and support to manage your anxiety.  You can learn more about parental anxiety and obtain helpful suggestions on managing symptoms by discussing it with a medical expert.

The good news is that therapy is very effective for anxiety.  Getting help as early as possible can improve your quality of life and that of your family.

Psychologists help parents individually by exploring stress sources and developing coping mechanisms. They also teach practical stress management skills. Family therapy is recommended to improve overall communication, understanding, and collaboration within the family.


Remember that it’s okay not to be okay.  Parental anxiety is normal, especially as a new parent.

Permitting yourself to feel anxious, being honest with your feelings, and caring for yourself is essential.

While the above tips are useful, seek professional assistance if you need more help with your particular situation.  This way, you’ll also be able to be there for your kids.