5 Ways to Cope with Anxiety as a Parent
Recently I had to remind myself of my best learned coping skills during a stressful moment in life. It’s easy to learn tips and tricks over the years but hard to remember to apply them. I have young children and I often wonder if they can tell when I’m anxious and how I can better handle those anxiety riddled moments that are unpredictable and at times, so very overwhelming. The next time you’re going through all of those “big feelings” try these natural and inexpensive tips!
Chew gum (preferably low sugar and minty)
I know you aren’t concerned about stinky breath right now but stay with me..
Not only does gum freshen your breath but the chewing motion stimulates your vagus nerve. The vagus nerve is part of the parasympathetic nervous system and can help your body relax. When I feel a panic attack coming on, I chew some peppermint or spearmint gum and it always helps take the edge off. I’d recommend staying away from high sugar gum because the extra sugar could cause your anxiety to spike. Instead, try a xylitol gum (plus it’s great for your teeth!)
2. L-Theanine
L-Theanine is up there with benzodiazapines when it comes to anxiety relief, but it’s natural and non-addictive and I call that a win! I always take one when I have high anxiety or an attack coming on and within 30 minutes, I feel so much calmer and more regulated. I recommend only taking it as needed, otherwise your body will build a tolerance and it may not work as well when you really need it. I buy mine from Thorne or Amazon (same company, different distributers). It is on the pricey end at $69.80, but if you’re using it as needed then this bottle should last you awhile!
3. Stretching and/or exercising
I learned early in parenthood that meditation and journaling was not something I had much time for anymore. When your kids wake up before then sun and good to bed after sunset, that doesn’t leave much time for self-care. BUT exercising makes a drastic difference in my anxiety, sleep, mood and energy levels throughout the day. I have found I can exercise while my kids watch something on TV. And no, I don’t feel guilt over setting this time aside for myself and you shouldn’t either! My kids need a healthy and happy mom and a 20-minute show while I do a 20-minute exercise won’t kill them. I stretch for five minutes beforehand (while doing deep breathing) and do a 15-minute exercise after.
4. Make it a game
This works great with young children! If you’re having an anxiety attack (or feel one coming on), ask your kids to help you play this game:
Tell them: We’re going to walk around the house and look for all the blue things and count them. Then you all go and count every blue item in the house. Next, green, then red, then yellow, and keep going until your anxiety has subsided. If you’re still struggling, next move on to different shapes in the house and how many you can count together. You’ll be surprised how distracting yourself by counting will take your mind off of your anxiety and your kids will have a lot of fun with this activity!
5. Playdough
I guess I’m just a kid at heart because I carry playdough in my purse daily for myself. It all started many moons ago when my step mom bought me this anxiety relief lavender playdough. Eventually, after years, it got old and stale. I made my own (super inexpensive to do) and added lavender essential oil. It’s great to have when you’re feeling extra anxious, giving you something to fidget with.
This one is optional if you have the extra funds:
Punching bag
It doesn’t need to be anything fancy; I’ve found even a children’s punching bag works (minus the children near the punching bag, of course ;)). Momma, you punch that bag until your heart is content! The hidden emotional that fuels anxiety is anger. It’s likely you have some pent up anger that needs to be released. You’re also exercising! You can explain to your kids that “mom is having some big feelings right now that you want to get out”. You’re teaching them how they can handle their emotions in a healthy manner as they get older.
Trampoline/rebounder
Jump, jump, jump and get it all out. You might feel silly, but I bet you feel better afterwards.
Magnesium Glycinate
Most american’s are deficient in this essential mineral that helps with anxiety among so many other things. You can get this through a supplement OR by having Celtic salt daily.
And of course, not mentioned, but reaching out to a friend or family member can be helpful as well as praying. Remember this too shall pass.
For particular products I use you can find them here:
