October 19, 2022
Ever tried to console a fussy toddler while simultaneously scrolling through a thread of texts from the ballet carpool? It can be nerve-wracking – and that’s just over morning coffee.
Parenting is one of the most rewarding and challenging roles there is, so it’s only natural to encounter some anxiety along the journey. Because stress can lead to health problems, it’s important to identify symptoms early and appropriately manage them.
Natalie Hagman, MD, of the family medicine in Louisburg, Kansas, shares how she juggles being a full-time family physician and mom.
Stress-fighting tips
Take stock of your (stress) pantry
Have you ever mentally checked your pantry for what to make for dinner on the commute home from work and gotten a tight feeling in your chest? If so, stop that train of thought and check your stress pantry. What is causing you stress? Next, prioritize your immediate needs. Now compare the 2. What is more important: your family eating dinner or dealing with that pile of unfolded laundry? With this in mind, reframe your thinking and focus only on the most important task.
Clear your mind
Sometimes we walk into our stress pantry and get stuck. When this happens, call for backup. A quick walk around the block or 10 minutes of relaxing music usually does the trick. You don’t always need a strenuous workout or hour-long podcast to get you out of your funk.
Take 5
You checked your pantry, cleared your mind and that long list of to-dos is still irking you. Ask yourself if there is something on the list you can knock out in 5 minutes or less. If there is, do it. Whether it’s taking out trash or starting a load of dishes, often the best relief comes from getting something done.
Include your family
Do your kids want to get out more toys or switch activities? Have them help clean up a room first. Are you worried about getting dinner on the table and entertaining your kids? Have them set the table, unload the dishes or help with meal prep. When you are stressed in the moment, every bit of help makes a difference.
Check in with your electronics
Is someone else’s social media making you feel less than? Are you aimlessly scrolling and still not getting anything done? Feeling overwhelmed by your email inbox or text thread? Take a digital detox for an hour or even 10 minutes. When you have a lot going on, you need to be cognizant of your time and use your digital tools for good (play a relaxing game of Solitaire or listen to a chapter of your audiobook).
Get extra support
Making daily changes and still struggling? Your primary care physician is a great resource for exploring additional stress management tools. From medication to therapy, your physician can help you make informed decisions. Use our Find a Doctor to locate a primary care physician near you.
Medically reviewed by Natalie Hagman, MD