10 Practical Ways to Parent While Managing Your Mental Health

Parenting is rewarding, but let’s be honest – it’s also exhausting, overwhelming, and sometimes downright chaotic. When you’re dealing with your own mental health challenges, the demands of raising little humans can feel even heavier. But here’s the truth: you can be an amazing parent even if you’re not feeling your best. The key is finding strategies that help you manage both your mental health and your parenting duties in a way that feels sustainable.

In this post, I’ll walk you through ten practical ways to parent while managing your mental health. These are techniques that have helped me, friends, and other moms I’ve connected with along the way. Remember, progress is better than perfection. Give yourself grace, and take what works for you!

This post may contain Amazon affiliate links. This means I may earn a small commission if you make a purchase through these links, at no extra cost to you.

1. Prioritize Self-Care (Even in Small Doses)

I know, I know – self-care feels impossible when you barely have time to shower. But self-care doesn’t have to mean luxurious spa days or long vacations. It can be as simple as taking 5 deep breaths in the bathroom while your kids play.

For me, listening to a podcast or taking a short walk around the block makes a world of difference. If you can, consider investing in a small self-care tool, like a stress-relief journal or a guided meditation app (here’s a link to one I love on Amazon). Little moments of peace add up.

2. Establish Routines (They Help Everyone!)

Children thrive on routine – and so do we. Establishing predictable morning and bedtime routines helps reduce the mental load of constantly planning. Plus, it gives your kids a sense of security.

When I struggled with postpartum anxiety, setting a simple bedtime routine for my toddler – bath, books, bed – helped me feel more in control and less frazzled. It wasn’t about perfection; it was about creating consistency.

If routines feel overwhelming, start small. A visual schedule or family calendar can work wonders. Amazon has great family planner options that can make things easier.

Skylight Calendar Review: The Ultimate Digital Organizer for Busy Moms

3. Practice Saying ‘No’

I used to feel guilty saying no to playdates, volunteering, or even family gatherings. But when your mental health is struggling, protecting your energy is crucial. Saying no doesn’t mean you’re failing – it means you’re creating space for what matters most.

A friend once told me, “If it’s not a heck yes, it’s a no.” I’ve carried that with me ever since.

4. Embrace Imperfection

Perfection isn’t the goal – connection is. Your kids don’t need a perfect parent; they need a present one. On hard days, remind yourself that it’s okay if dinner is frozen pizza and screen time runs long.

One evening, I broke down because I couldn’t make a homemade dinner after an exhausting day. My son happily ate peanut butter sandwiches and danced in the kitchen while I watched. I realized the memory we created was more important than the meal.

5. Seek Support

You don’t have to do it alone. Whether it’s a trusted friend, family member, or therapist, reaching out for support is a sign of strength. I joined a local mom’s group that not only provided me with emotional support but also playdates that gave me a much-needed break.

There are also online therapy services that are affordable and accessible. If therapy feels daunting, even starting with a parenting book on mental health can be a helpful step.

Here are three highly recommended books that have helped many parents:

1. The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind – This book provides practical techniques grounded in neuroscience to help parents and children thrive together.
2. Parenting from the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive – A fantastic resource that explores how your own childhood experiences shape your parenting style.
3. Raising Good Humans: A Mindful Guide to Breaking the Cycle of Reactive Parenting – Focused on mindfulness and emotional regulation, this book offers tools to help parents manage stress while fostering stronger connections with their children.

6. Create ‘Calm-Down’ Spaces

Just like we create calming corners for our kids, we need those spaces too. Find a small spot in your home – maybe a corner with a comfy chair and soft lighting – where you can take a few minutes to unwind.

I created a small corner in my bedroom with a weighted blanket and some soft pillows I found on Amazon. When the day feels heavy, I retreat there for a few moments of quiet.

How to Create a Cozy Calm Down Corner for Kids

7. Delegate and Let Go of Guilt

If possible, delegate tasks. Let your partner, family member, or friend help with things like cooking or cleaning. Even simple acts – like asking your kids to tidy up their toys – can make a difference.

I used to feel like I had to do everything myself, but when I started delegating, I felt lighter. And guess what? The world didn’t fall apart.

8. Use Positive Affirmations

On tough days, your inner critic might get loud. Combat that voice with affirmations like “I am doing my best,” “My kids love me just as I am,” or “It’s okay to take things one step at a time.”

Write these on sticky notes and place them around the house. Seeing those reminders has helped me through some dark moments. You can also find affirmation cards for parents online.

9. Involve Your Kids

Kids are more capable and compassionate than we sometimes realize. In age-appropriate ways, involve them in conversations about mental health. My toddler knows that sometimes “Mommy needs quiet time,” and he’s learned to respect that.

I found a few children’s books about emotions that helped explain this in a simple way. It opened the door for some sweet conversations.

Here are two additional books I highly recommend:

• I Am Stronger Than Anger: Picture Book About Anger Management And Dealing With Kids Emotions And Feelings – A great resource for teaching kids how to manage their emotions.
• What Should Danny Do? (The Power to Choose Series) – An interactive book that empowers kids to make choices and understand the consequences of their actions.

10. Celebrate Small Wins

Finally, celebrate the little victories. Did you get through the day without losing your cool? Did your kids laugh at dinner? Those moments matter.

Parenting while managing mental health isn’t about grand gestures; it’s about the small, steady steps forward. Each day you show up is a win in itself.

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Let’s Keep the Conversation Going

I’d love to hear from you – what strategies have helped you parent while managing your mental health? Leave a comment below and let’s support one another.

If you found this post helpful, consider sharing it with another parent who might need encouragement. And don’t forget to check out the affiliate links – they help support this blog while recommending tools I genuinely use and love.

You’re doing an incredible job – one step, one breath, and one moment at a time.