Parents are expected to manage a household and family life. Their day-to-day tasks can include anticipating their family's needs and managing emotions within the family. While these may sound simple, they can cause parents to bear a great share of the mental load, which can later lead to parental stress or burnout.
While mental load has always existed, it's only become even more apparent in today's world of parenting, so much so that US Surgeon General Dr. Vivek Murthy issued a warning about the effects of high levels of stress on the mental health and stability of parents.
In that report, Vivek noted that 41% of stressed parents can barely function most days, while nearly half of all parents are overwhelmed by stress on most days.
Fortunately, there are plenty of ways to reduce that mental load and lessen the likelihood of parental burnout.
Build a Strong Support System
Parents should never feel pressured to handle everything alone. Building a solid support system can help parents manage their mental load. It can also help them cope with the stress and anxiety that may come with raising a family.
Some ways to build a support system include:
- Dividing responsibilities with your spouse
- Asking for help from extended family members who can provide childcare or emotional support
- Connecting with other parents in your community, especially those who understand your challenges
- Seeking professional help when needed
Create a Clear System and Routine
It can easily become overwhelming to juggle your work while ensuring the house is tidy, and the kids are up-to-date on their schoolwork. You can ease that burden by creating a clear system and routine, including:
- Using a shared digital calendar for family scheduling
- Creating weekly meal plans and shopping lists
- Making sure your children have a consistent bedtime and morning routine
- Using task management apps or chore charts
Have Some "Me Time"
As parents, we want to make sure our family is well-cared for and happy. However, that will only be possible if you are also cared for and happy. That is why parents should always make it a point to carve out some time for themselves, even if it's just to rest or finish a book.
The easiest way to practice self-care is to find non-negotiables. For instance, allocate certain hours or a specific day of the week where you do things that re-energize you. This can be attending a yoga class, taking a walk in the park, or even enjoying a cup of coffee at a nearby cafe. You can also use this time to pursue hobbies and interests outside of parenting.
