Parenting is challenging, no matter what state of health you’re in. Raising children can be stressful and if you’re living with a mental health condition, you may face additional concerns or difficulties. So, this Parent’s Mental Health Day we are sharing tips for managing parenting and mental wellbeing.

It’s important to remember that many parents with mental health challenges provide safe, loving care for their children. However, there may be times when extra support—from family, friends, or professionals—can help you through tough moments.

With one in four people in the UK experiencing mental health problems each year, you’re not alone in feeling overwhelmed. Parenting is a balancing act—you’re not just a parent, but also a teacher, a nurse, a chef, a cleaner and so much more – it’s completely normal to feel overwhelmed. There’s no shame in needing help.  

With one in four people in the UK experiencing mental health problems each year...

If you’re struggling with your mental health, you might:

  • Feel too exhausted to be active with your children 
  • Avoid certain places or situations due to anxiety 
  • Struggle to regulate your emotions around your children.  

You may also worry about stigma or judgement from others but know that you are not alone. The pressures of day-to-day life are already high as a parent and even more so when you have a mental health problem. That’s why knowing where to turn for support is so important.  

you probably won’t be the only parent struggling in silence

If you are struggling with feelings of depression, excessive worry, social anxiety, post-traumatic stress or obsessions and compulsions, NHS Talking Therapies can help. The service is effective, confidential and free. Your GP can refer you or refer yourself at nhs.uk/talk. 

There’s no shame in needing extra help as a parent

Tips for managing parenting and mental wellbeing

Be kind to yourself
You don’t have to do everything perfectly. Some days won’t go to plan and that’s okay. If your child says they’re bored or things feel overwhelming, remind yourself that you’re doing your best.  

Share with others
Talking to fellow parents about how you feel can be a positive experience. Sharing struggles and advice can offer support, reassurance and perspective—you’re not alone in this.  

Stay active
Physical activity benefits both your mental and physical health. Involve your children in activities like walks, bike rides, hiking, or a fun home workout. Staying active can help manage stress for both you and your child.  

Make time for self-care  
Just as you plan activities for your child, schedule small moments for yourself—15–30 minutes a day or a few times a week. A cup of tea, a short walk, a bath, or chatting with a friend can help restore your energy.  

Keep a sleep routine  
Even during school holidays, maintaining regular bedtimes can be beneficial. It ensures your children get enough rest while also creating some quiet time for yourself at the end of the day.  

Mindfulness over social media
Yoga, meditation and breathing exercises can help manage stress and anxiety. Consider limiting time spent on social media, as constant comparison can lead to unnecessary pressure and self-doubt.  

Be flexible and open to change
Having a structured plan can help, but life is unpredictable. Learning to adapt when things don’t go as expected can reduce stress. A visible family calendar can also help everyone stay on track.  

Involve your children  
Giving children choices helps them feel included. Let them pick between two activities and rotate decision-making if you have more than one child.  

You are not alone. Help is available.

If you’re struggling, support is available

Useful resources for parents:

  • Birmingham Forward Steps – Delivering early years health and wellbeing for children aged 0-5 in Birmingham
  • Acacia Family Support – They offer a range of free services including peer led listening and befriending support to families across Birmingham experiencing pre and postnatal depression/anxiety.  However you are feeling and whatever you are going through, they are here to help
  • Stem4 charity has created content about ‘Screen Smart Parenting’ for parents and children for Parent Mental Health Day.
  • In 2024, Stem4 charity created a free booklet about ‘Creating Positive Relationships’ for parents and children for Parent Mental Health Day.
  • Family Action and Family Rights Group both offer a range of practical and emotional support for parents
  • Family Lives offers online parenting courses and advice videos, among other support for parents
  • Home-Start helps families with young children through challenging times, offering home visits from trained volunteers, group support and help getting local services
  • Gingerbread offers advice and support for single parents
  • Mind gives useful tips on how to talk to a young person about their mental health
  • Carers Trust offers advice on how to take care of yourself, even if you’re busy looking after someone else
  • Our Perinatal Mental Health service provides a safe, high quality, family friendly, mental health service – including assessment, treatment and care – for women suffering from psychiatric disorders associated with pregnancy and childbirth.