Simple techniques like slow breathing, meditation or taking a moment to yourself can help calm your mind. It helps gives you space to sort your thoughts and respond to situations with more clarity and perspective.

Focus efforts on what is within your control and let go of what you can’t. It will help you feel more in charge, have better coping strategies and maybe even sleep better at night.

Understanding what makes you feel low or sad is one of the first steps to addressing the issue. Some of the most common reasons parent’s feel under pressure or stressed are:

• work life
• finances
• relationships
• your child’s schooling.

Being a parent is tough work sometimes. Being tough on yourself won’t help matters.

Striving for happiness all the time isn’t realistic. Knowing that sometimes you’re going to feel a little down, sad or angry is okay. These are all normal emotions to express. What matters is how we deal with them.

Try to write down or think about things in your day that you’re grateful for. Gratitude has shown to help people feel more positive about their lives and be able to better deal with adversity. 

The more you practice gratitude each week, the more likely you are to benefit from it.

Often parents get wrapped up in caring for their children and forget they need time to themselves for their own mental health.

Find a family member, partner or service provider who is willing to take care of your child every now and then so you can continue doing the things you love. If these aren’t available to you, find a few minutes each day to close your eyes, sit calmly and appreciate the space you’re in. Small moments count.

Going out to see friends, going to the movies with your partner or going for a dip in the nearest pool or ocean are all ways to feel good about yourself. Spend time doing the things you love, with or without your child present. 

There is strong evidence showing the more we move, the more our mental health improves. Find time throughout your week and aim for the recommended 150 minutes of physical activity across the 7 days. If you're struggling to find the time, remember any movement is better than nothing.

Fuelling your body with nutrient dense foods helps support mental health. Include a wide variety of whole grains, lean protein sources, fruits and vegetables.

See Healthy meal planning for more information.