How to take care of your emotional well-being while raising your child

The process of raising and educating children is a set of activities that demands a lot of us both physically and psychologically; however, that does not mean that as parents we should limit ourselves to giving up all of our well-being to achieve these kinds of goals.

Taking care of yourself is always essential, and it will also allow us to give the little ones all the support and protection they need. during childhood and adolescence.

    How can we improve our psychological well-being as parents with children?

    Follow these tips and guidelines to avoid situations in which raising the youngest family members ends up eroding your emotional well-being.

    1. Apply fixed and clear rules of coexistence

    Establish clear ‘rules of the game’ about what can and should not be done at home and what each person’s responsibilities are, is the key to not fostering a chaotic environment at home, which exposes us to more stress and frustration. This includes both adults and children, although for the latter the rules should be few and very simple, depending on their capacity for abstract thinking.

    Therefore, the rules that young children must follow should be very clear and refer to easily recognizable situations and activities. And of course, we need to lead by example: showing that everyone is following these rules is more effective than just repeating what those rules are over and over again.

    2. Delegate tasks

    Involve the little ones in household chores (to the extent of their abilities and leisure time needs) this is the best way to make them respect these rules. This will not only save some of the work of the elderly; in addition, it is good for its development.

    If they are very young and still cannot meaningfully collaborate in carrying out household chores, encourage them to participate symbolically, starting with their own care: taking steps to play at home safely and without exposure. dirty, and so on.

    3. make sure you have quality time for your partner

    If you have a partner, it is important that you take steps to ensure that parenting does not take up all of your time to the point that you can’t devote hours a week to maintaining the emotional connection between the two. To do this, it is advisable to design a schedule and adopt an overview of the time you have available throughout the week; this way, it will be easy to make the necessary rearrangements to optimize the use that you make of it during these hours.

    4. Make time for yourself

    Just as the relationship deserves to have its moments and places of intimacy, you must also be able to have moments for yourself. Remember, it’s not just about feeling good by disconnecting from the world of the tasks at hand, but rather is something necessary to maintain your psychological well-being, which will have a positive impact on the way you raise and educate your children..

    5. Apply relaxation techniques in your daily life

    These techniques are varied, but most of the time they are generally simple and easy to apply at home, without having to purchase expensive materials.

    Some of them focus on controlled breathing using the diaphragm, and others focus more on activating and relaxing muscle groups in the body. For example, you can start by experimenting with a technique called Jacobson’s progressive muscle relaxation. You can spend the last part of the day doing this type of exercise., Because in this way you will also avoid the problems of falling asleep.

    6. Practice mindfulness

    Mindfulness is a useful tool to avoid the appearance of recurring painful emotions in stressful contexts, among other things because it allows us to leave behind psychological rumors and thoughts that generate anxiety in us.

      7. Practical exercises

      Leaving the domestic context for something other than work is particularly necessary in the case of parents of young children. The ideal is to opt for aerobic exercises, if possible in natural environments., To disconnect and breathe fresh air (which, incidentally, also has psychologically beneficial effects in terms of mental agility, according to various research)

      Want to know more?

      If you are interested in learning more about effective strategies and habits for improving the psychological well-being of those raising and educating children or adolescents, I invite you to read my book “Guide for parents in difficulty”.

      There you will find so much advice on providing the support the little ones in the house need to develop well emotionally, cognitively and relationshipally, and I also include several chapters on parenting self-care during the parenting process. You can get the book through this link.

      Bibliographical references:

      • Calcaterra, RA (2002). Strategic mediation. Barcelona: Gedisa.
      • Carreño, M. (1991). Psychosocial aspects of romantic relationships. Saint-Jacques-de-Compostelle: University of Saint-Jacques-de-Compostelle.
      • Dadvand, P .; Nieuwenhuijsen, MJ; Esnaola, M .; Forns, J .; Basagaña, X .; Alvarez-Pedrerol, M .; et al. (2015). Green spaces and cognitive development of primary school children, PNAS, online consultation. doi: 10.1073 / pnas.1503402112
      • Didonna F. (2011). Clinical Manual of Mindfulness. Bilbao: Desclée de Brouwer.
      • Kasper, S .; Boer, JA and Sitsen, JMA (2003). Handbook of Depression and Anxiety. New York: M. Dekker.
      • Richard, W. (2008). Time management: proven techniques to make every minute count. Adams Media.

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