How to Manage Anxiety as a Working Parent

Being both a parent and a working adult in today’s world may feel like your to-do list is never-ending. Your stress and anxiety may be higher than ever, trying to balance all of your responsibilities – whether it’s getting your kids off to school on time, meeting a project deadline at work, responding to countless emails from your boss and coworkers, putting dinner on the table…the list goes on!

It's 100% normal to feel overwhelmed. Unfortunately, when your responsibilities become too much, it can lead to debilitating anxiety and burnout – resulting in endless worrying that negatively impacts your ability to sleep, concentrate on tasks, and even cause fights between you and your partner or kids. 

Below are some tangible ways to manage your anxiety each day as a working parent. 

Take Micro-Breaks

As a working parent, it may be challenging to find large amounts of time for yourself. So, taking several short “micro” breaks throughout the day may feel more doable and can make a world of difference.

To hold yourself accountable, set a timer on your cell phone for 3 or 4 breaks (i.e., at 10am, 1pm, 4pm, and 7pm). When the timer goes off, STOP whatever you’re doing and walk away for 5 minutes. Stretch your body, refill your water bottle, go outside and breathe some fresh air, splash cold water on your face, etc.

When You’re Tempted to Rush, Slow Down and Be Present

Western culture values productivity. As a working parent, you may get caught up in “doing” so much that you forget the importance of simply “being”. Carving out a few minutes each day to be present within your own body can do wonders for anxiety.

It may sound counterintuitive, but when anxiety makes you feel pressured or rushed, it’s often the perfect time to SLOW DOWN, take a few deep breaths, and be in the present moment. You can also use mindfulness apps, like Calm, Headspace, or Smiling Minds, which provide guided sessions. 

Focus on Today’s Priorities and Embrace Imperfection

Being a working parent can feel like you’re being pulled in a million directions each day. Plus, you may feel pressured to do more than is actually possible and do it “perfectly”. This is a recipe for disaster and can easily increase anxiety.

Instead of trying to check off everything on your to-do list, ask yourself, “What are my top 3 priorities for today?” Then focus on those items only and let the rest go. (If you complete those items and still have energy to tackle more tasks, go for it! But only if you have the bandwidth on that day.)

Flex Your Boundary Muscles

When someone asks you to do something extra that you weren’t planning to do, notice what happens in your body. Do you feel queasy, have a knot in your stomach, suddenly get a headache, etc.? That’s a good indicator that your nervous system is responding and your anxiety levels are increasing.

Pause and ask yourself – “If I say yes to them, am I saying no to myself?”  If that’s the case, flex that boundary muscle and simply say “no” to that request.

Create a Bedtime Routine that Nourishes You

Getting a good night’s sleep can make a huge difference when trying to manage anxiety. Unfortunately, this can seem out of reach for working parents – whether you’re being woken up in the middle of the night by your newborn or your constant worries about work are keeping you awake at night.

Establishing healthy habits, including a nourishing bedtime routine, can be really helpful and support more restful sleep. Some habits you might consider adopting are avoiding heavy meals at night, turning off electronics an hour before bedtime, sleeping in a dark room or using a sleeping mask, or diffusing calming essential oils like lavender in your bedroom.

Ask for Help

Whether you’re raising a child or actively building your career, there’s no possible way to do these things all on your own. As humans, we’re hard-wired to connect with each other and it’s important to establish a network of people to support you. This will look different for each person, depending on your family dynamics and social circle.

To start asking for help, pick 1 or 2 people who can help you out this week. Some possibilities include a spouse/partner, parents or in-laws, friends, co-workers, older kids, a babysitter, house cleaner, etc.

Seek Professional Support

One of the best ways to manage your anxiety as a working parent is to schedule an appointment with a therapist who can provide you with strategies tailored specifically to help manage your symptoms.

In Colorado, Catalyss Counseling offers Affordable Counseling options for those who need a sliding scale payment option. Group counseling, such as our Women’s Support Group and Men’s Support Group, can also be beneficial. Groups give you opportunities to gain support, validation, and advice from peers who may be facing similar life challenges.

Again, it’s absolutely understandable to have increased anxiety as a working parent. After all, it’s one of the busiest times in your life with so many responsibilities weighing down on you. The most important thing to remind yourself is that you’re doing the best that you can each and every day. 

How We Can Help

If you are looking for general support, or if you would like to talk to someone more about how we can help you, follow these simple steps:

1. Contact us today for a free 20-minute phone consultation

2. Or, you can book directly online with the therapist of your choice

3. Begin your journey towards a calmer, more relaxed life

Other Therapy Services Available at Catalyss Counseling:

Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling, and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision! We look forward to connecting with you to help support your journey today.

Author Biography

Rachel Jurisz-Singh is a student intern and a provider for the Affordable Counseling Program at Catalyss Counseling. She works with women who have anxiety, are trying to start a family or balance family and career responsibilities, or are struggling with relationships to discover relief, self-compassion, connection with others, and meaning in their lives.​  Follow Catalyss Counseling on LinkedIn, Facebook, and Instagram.