Practice Stress-Management Techniques

Ever tried deep breathing while a toddler yells ‘MOMMY LOOK’ on loop and the dog eats a diaper? Welcome to Stress-Management for Parents: now with bonus distractions! If you’re tired of being told to ‘just relax’ by people who haven’t seen your laundry pile, this is your jam. Spoiler: mindfulness sometimes means just hiding in the bathroom for two minutes of peace.

When you pause to breathe (instead of screaming into a pillow), your brain gets a little break from the chaos. Stress hormones go down, patience goes up, and suddenly you’re not plotting to run away to a remote cabin. For kids, seeing you model calm(ish) coping skills helps their little brains learn to self-soothe too. It’s basically emotional Wi-Fi—you broadcast calm, they pick up the signal (eventually).

How to do it

First, accept that perfection is a myth—your meditation soundtrack might include Peppa Pig, and that’s okay.

Follow these steps:

  1. Pick a super-simple technique.
  2. Close your eyes and count to five.
  3. Exhale slowly, as if you’re blowing out 100 birthday candles.
  4. Try a one-minute guided meditation app, or simply stare at a wall and pretend you’re at a spa.
  5. Sneak in a hobby if you can—even if it’s just doodling on a grocery list.
  6. Repeat as needed, especially when the glitter comes out.

Key tips:

  • Embrace imperfection; distractions are normal.
  • Short sessions still count.
  • Use whatever time and tools you have.
  • Find small moments for yourself throughout the day.

When you hear your child start to whine or argue.

Take one slow, deep breath—just one.
Mentally high-five yourself for not yelling (this time).
Download a free meditation or deep-breathing app on your phone.

Every time you wash your hands.

Pause and exhale slowly while looking at the note.
Whisper 'nailed it' to your reflection.
Place a post-it note with a smiley face on the bathroom mirror.

After the kids are finally (maybe?) asleep.

Sit for one minute and do your hobby, even if it’s just doodling a stick figure.
Text your partner or friend a silly emoji to mark your victory.
Set up a cozy chair or corner with a book, sketchpad, or crossword.

When you start prepping dinner (aka, the witching hour).

Play one song and sway or hum along for a moment.
Do a little shoulder shimmy, even if the kids stare.
Create a playlist of calming songs you actually like.