11 Proven Strategies to Reduce Parental Stress Today

Parenting is a deeply rewarding yet challenging role, often accompanied by significant stress, but the good news is that there are 11 proven strategies that can reduce parental stress, helping to create a more balanced, fulfilling, and healthier experience for both parents and children. F

rom the balancing act of remote work and remote learning during the pandemic to the demands of caregiving and navigating child behavior, stress can accumulate quickly.

As outlined in articles such as the science behind parental stress, what is parental stress, common triggers of parental stress and how to recognize them, parental stress vs. burnout, and the hidden costs of parental stress on family dynamics, it is evident that various factors contribute to heightened stress levels for parents.

The good news is that there are 11 proven strategies that can reduce parental stress, helping to create a more balanced, fulfilling, and healthier experience for both parents and children.

These strategies are grounded in research and expert advice, offering evidence-based, actionable solutions to alleviate stress in your daily life.

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11 Proven Strategies to Reduce Parental Stress Today

Stress may feel overwhelming, but these 11 proven strategies to reduce parental stress today provide parents with practical, research-backed approaches to regain balance and improve their well-being:

• Engage in Family Activities

• Maintain Social Connections

• Establish Daily Routines

• Practice Mindfulness and Relaxation Techniques

• Seek Social Support

• Engage in Physical Activity

• Set Realistic Expectations

• Take Microbreaks

• Develop Parenting Skills

• Limit Exposure to Stressful Information

• Utilize Cognitive Behavioral Stress Management (CBSM): 11 Proven Strategies to Reduce Parental Stress Today

By adopting these strategies, parents can navigate the pressures of modern-day parenting more effectively.

1. Engage in Family Activities

One of the most effective ways to reduce stress is by participating in fun, shared experiences with your family.

Studies, such as those by Adams et al. (2021), highlight that families who engage in enjoyable activities—such as playing board games, cooking together, or taking walks—experience less stress and stronger familial bonds. T

he research shows that during the COVID-19 pandemic, when remote work and disrupted routines led to heightened stress, families who focused on maintaining family activities experienced reduced stress levels.

Curley et al. (2023) also note that this holds for parents of children with special needs, where family bonding becomes crucial in mitigating stress.

These activities allow families to reconnect, offering a much-needed break from the daily stressors of life. Engaging in such activities fosters positive emotions, builds resilience, and strengthens communication among family members.

2. Maintain Social Connections

Social support plays a crucial role in managing stress. Staying connected with friends and family—either virtually or in person—helps reduce feelings of isolation and provides emotional reinforcement.

The American Psychological Association (APA) stresses that maintaining relationships during challenging times, including the COVID-19 pandemic, helps parents feel understood and supported.

Kandula & Wake (2022) found that virtual support groups were particularly beneficial during times of social isolation, offering parents an outlet to share their experiences and coping strategies.

Research from Fang et al. (2024) supports this, showing that access to social support, especially from peers in similar situations, alleviates stress. Parents of children with Autism Spectrum Disorder (ASD) or special educational needs, for example, report feeling less isolated when engaging with others in similar circumstances.

3. Establish Daily Routines

Routines provide structure and predictability, which can significantly reduce stress for both parents and children.

As shown in Cheng & Lai’s (2023) systematic review, structured daily routines were linked to lower stress levels for parents, especially those raising children with special needs.

Routines reduce the cognitive load on parents, allowing them to handle daily responsibilities with more ease.

Having a consistent schedule for meals, work, bedtime, and other activities makes it easier to manage expectations, navigate transitions, and establish boundaries.

Adams et al. (2021) also suggest that predictable routines were a helpful coping mechanism for parents during the pandemic, offering a sense of normalcy amid disruption.

4. Practice Mindfulness and Relaxation Techniques

Mindfulness practices, such as meditation, deep breathing, and yoga, have been proven to significantly reduce stress.

Curley et al. (2023) report that Mindfulness-Based Stress Reduction (MBSR) and Cognitive Behavioral Therapy (CBT) are highly effective in helping parents manage stress, particularly those with children who have Autism Spectrum Disorder (ASD).

Similarly, Urbanowicz et al. (2023) found that Cognitive Behavioral Stress Management (CBSM) programs helped parents manage burnout and improve emotional regulation.

Mindfulness practices help parents stay present in the moment, making it easier to cope with challenges and avoid the spiral of stress.

According to APA, engaging in mindful practices, coupled with adequate sleep and physical activity, is essential for maintaining emotional balance.

5. Seek Social Support

Parents who seek out social support—whether through friends, family, or professional networks—report lower levels of stress.

As noted in Cheng & Lai (2023), social support is essential for parents of children with special educational needs. Curley et al. (2023) emphasize that joining support groups provides an opportunity for parents to share coping strategies, receive encouragement, and feel less isolated.

Additionally, Neece et al. (2012) find that sharing experiences with other parents facing similar challenges can provide emotional comfort and practical advice.

The American Psychological Association (APA) also emphasizes that social support—whether virtual or in person—is crucial for reducing stress and maintaining mental health, especially when managing the demands of parenthood.

6. Engage in Physical Activity

Regular physical activity is one of the most powerful tools for reducing stress. Exercise releases endorphins, which improve mood and reduce anxiety.

According to the APA, engaging in physical activity—whether through a walk, workout, or family dance session—significantly boosts emotional well-being.

Kandula & Wake (2022) found that parents who maintained an active lifestyle, even in small ways, were better equipped to handle stress, particularly during the pandemic.

Incorporating physical activity into your routine can be a fun way to bond with your children, improve family resilience, and create a shared experience that benefits everyone’s health and emotional well-being.

7. Set Realistic Expectations

Unrealistic expectations can heighten stress and lead to burnout. Adams et al. (2021) found that economic uncertainty, lack of childcare, and disrupted routines led to overwhelming feelings of inadequacy for many parents during the COVID-19 pandemic.

Setting achievable goals and embracing imperfection is key to reducing stress. Neece et al. (2012) suggest that realistic expectations in terms of child behavior, school performance, and household responsibilities help prevent stress from escalating.

Parents should recognize that it’s okay to focus on what truly matters—such as emotional well-being and family connection—rather than striving for perfection in every area.

8. Take Microbreaks

Microbreaks, or brief moments of respite, are essential for reducing stress and preventing burnout. APA advises that parents take short breaks throughout the day to recharge.

Whether it's reading a book, taking a walk, or simply sitting in silence, these small moments can make a huge difference in stress levels.

Urbanowicz et al. (2023) also highlight that taking brief breaks from caregiving responsibilities allows parents to reset emotionally, improving their ability to manage stress when they return to their tasks.

These moments of self-care are crucial for maintaining mental and physical health, especially for parents juggling multiple responsibilities.

9. Develop Parenting Skills

Building confidence and improving parenting skills through education and training can reduce stress. Fang et al. (2024) found that when parents feel equipped with the tools to handle challenging situations, they experience lower levels of stress and more positive parent-child interactions.

Participating in parenting programs or reading about child development helps parents manage difficult behaviors more effectively, creating a sense of competence and control.

Cheng & Lai (2023) and Neece et al. (2012) suggest that skill-building programs, such as those focusing on parenting strategies for children with special needs, significantly reduce stress and improve family dynamics.

10. Limit Exposure to Stressful Information

Constant exposure to distressing news can increase stress levels. According to the APA, setting boundaries around media consumption is vital to maintaining mental health.

Adams et al. (2021) found that the overwhelming news cycle during the COVID-19 pandemic heightened stress levels for many parents. Limiting exposure to negative media content helps create a calmer, more supportive environment at home.

By focusing on positive or neutral content, parents can reduce the emotional toll of constant worry and uncertainty.

11. Utilize Cognitive Behavioral Stress Management (CBSM)

Cognitive Behavioral Stress Management (CBSM) is an evidence-based approach shown to significantly reduce parental burnout. Urbanowicz et al. (2023) found that CBSM programs help parents reframe negative thought patterns, practice self-kindness, and enhance coping skills.

By using CBSM strategies, parents can reduce negative emotions and build emotional resilience, which improves both their parenting satisfaction and overall well-being.

Parents who engage in CBSM experience a stronger sense of emotional regulation, increased coping abilities, and improved relationships with their children.

Conclusion: 11 Proven Strategies to Reduce Parental Stress Today

Parenting stress can feel relentless, but these 11 proven strategies to reduce parental stress today provide a well-rounded set of approaches to bring relief, improve resilience, and foster a sense of balance.

Whether it’s through engaging in family activities, maintaining social connections, practicing mindfulness, or utilizing Cognitive Behavioral Stress Management (CBSM), these evidence-based strategies offer parents practical ways to manage their stress more effectively.

By incorporating these strategies into daily life, parents can create a nurturing environment for themselves and their children, enhance family dynamics, and build resilience in the face of life’s challenges.

Research consistently shows that when parents prioritize self-care, build social support, and embrace mindfulness, they can reduce stress, enhance their emotional well-being, and ultimately foster healthier, happier family lives.

That was exhausting! However, if you feel the need for additional read, we have it for you! Below we are listing the sources that we used in the creation of this article:

• Adams, E. L., Smith, D., Caccavale, L. J., & Bean, M. K. (2021). Parents Are Stressed! Patterns of Parent Stress Across COVID-19. Frontiers in Psychiatry, 12, Article 626456.

• Curley, K., Colman, R., Rushforth, A., & Kotera, Y. (2023). Stress Reduction Interventions for Parents of Children with Autism Spectrum Disorder: A Focused Literature Review. Youth, 3(1), 246-260.

• American Psychological Association. (n.d.). Tips to manage stress. American Psychological Association. Retrieved January 22, 2025, from https://www.apa.org/topics/stress/tips

• American Psychological Association. (n.d.). Parental burnout: What to do when you feel overwhelmed. Retrieved January 22, 2025, from https://www.apa.org/topics/stress/parental-burnout

• Cheng, A. W. Y., & Lai, C. Y. Y. (2023). Parental stress in families of children with special educational needs: A systematic review. Frontiers in Psychiatry, 14.

• Urbanowicz, A. M., Shankland, R., Rance, J., Bennett, P., Leys, C., & Gauchet, A. (2023). Cognitive behavioral stress management for parents: Prevention and reduction of parental burnout. International journal of clinical and health psychology : IJCHP, 23(4), 100365.

• Neece, C. L., Green, S. A., & Baker, B. L. (2012). Parenting stress and child behavior problems: a transactional relationship across time. American journal on intellectual and developmental disabilities, 117(1), 48–66.

• Kandula, Usha & Wake, Addisu. (2022). Magnitude and Factors Affecting Parental Stress and Effective Stress Management Strategies Among Family Members During COVID-19. Psychology Research and Behavior Management. 15. 83-93. 10.2147/PRBM.S341299.

• Fang, Y., Luo, J., Boele, M. et al. Parent, child, and situational factors associated with parenting stress: a systematic review. Eur Child Adolesc Psychiatry 33, 1687–1705 (2024).

• Yale Medicine. (n.d.). Self-care strategies for parents. Yale School of Medicine. Retrieved January 22, 2025, from https://medicine.yale.edu/news-article/self-care-strategies-parents/