5 Strategies to Reduce Stress in Your Home

If your child’s school year looks different than what you anticipated, you’re not alone. Many parents are forging ahead in a “new normal” — a “normal” that’s not without its fair share of stress. This may leave you wondering, “How can I reduce stress in my home pronto?!”

Creating structure and routine is an incredibly effective way to prepare your children for distance learning. But the reality is that stress isn’t just limited to school time.

In this article, we’ll explore five strategies that you can implement to reduce stress in your home. After all, creating a warm, positive environment in your home plays a big role in supporting your entire family’s mental well-being.

5 Ways to Reduce Stress in Your Home

ADHD can create unique challenges in any home, but if you’re parenting a child with ADHD during a pandemic, you might experience even more challenges.

Here’s what you can do:

1. Acknowledge the Reality of Your Situation

We know that normalcy, routines, and structure are important tools for helping children with ADHD thrive. But “normalcy” doesn’t look like what it used to. Do what you can to create structures and routines — even they are different from what you expected. Focus on staying calm and setting an example of resiliency for your children.

“Humans have survived worse times and we will get through this latest trial. Let’s set the example for our children with calm preparedness.”

Dr. Alphonso Nichols

Remember: We are all doing the best we can.

2. Focus on the Simple Things

There are several simple ways to create normalcy at home, and once you identify those, you’ll notice some reduction in stress. Here are some simple things that make life less stressful:

• Establish simple (but efficient) bedtime routines (Click here to read: “Parenting a Child with ADHD: 5 Tips for Bedtime.)
• Start meal planning and establish easy weekday breakfasts
• Post a schedule on the wall where everyone can see it

While these seem like simple changes you can make, they go a long way in making your home less stressful. Your child will thrive on the structure and routines.

3. Focus on What’s in Your Control

Dr. Nichols reminds us, “Instead of feeling helpless, we should focus on what we can do.”

There are a lot of things outside of our control right now — but there’s also a lot of things within your control too. Focus on those.

Here’s what you can control:

• Your dedication to safety guidelines and hygiene recommendations
• How you create your space at home
• Your response to situations

Here’s why it matters: “Anxiety is contagious. The more anxious we parents are, the more anxious our children will be. It is important to teach our children resilience,” Dr. Nichols continues.

Instead of focusing on what we think should be, focus on what is. This sends an important message to children that we are resilient and can rise to the occasion to face challenges.

4. Prioritize Your Own Self-Care

You’ve probably heard the phrase: You can’t pour from an empty cup. Parenting without any fuel is stressful and potentially impossible. Your own self-care is the fuel you need. Self-care is essential for your physical and mental well-being. Studies show that self-care practices are linked to decreased stress levels.

The following self-care practices can help reduce stress:

• Regular exercise (aim for 30 minutes per day)
• Choosing nutrient-dense meals
• Getting 7-9 hours of sleep (for adults) (Click here to read “What Is Sleep Hygiene?”)
• Spending time doing an activity you love (even for just a few minutes)
• Attending to your physical health (including scheduling well-checks etc.)

When you practice good self-care, you model the importance of self-care to your children too.

Need to take your self-care to the next level? Enroll in our FREE self-care course: A Happier You Starts with Self-Care

5. Ask for Help When You Need It

Sometimes creating simple schedules, focusing on self-care, and adopting stress-busting practices (like yoga or meditation) just aren’t enough to reduce all stress.

If unmanaged ADHD in your child (or you) is adding to your stress load, don’t hesitate to ask for you. Asking for help is a sign of strength.

You can ask for help from:

• Your child’s school (ask how things are going, ask if there are any accommodations that can benefit your child, etc.)
• Other family members (let others know if your child is struggling and how they can help e.g., sticking with the schedule, implementing bedtime routines, etc. so everyone is on the same page)
• Mental health care professionals

Remember…

Many parents and children are experiencing some of the same feelings this year: typical school-year jitters along, concerns about overcoming challenges, etc. Remember to be kind to yourself. We’ll all navigating a new normal, and a little extra dash of kindness will make the journey easier for us all.

How We Can Help Reduce Stress

Here at NextStep, our friendly and compassionate team is here to support you and your family. If you or your child is struggling or experiencing increased anxiety, don’t hesitate to reach out to us. Whether you need medication management, therapy, ADHD coaching, or parenting coaching, we can guide you with your next steps to help you and your family thrive.

To schedule an appointment, give us a call at 502-907-5908  or request an appointment online.