Revive and Thrive: Fatherhood Self-Care and Stress Management Strategies for Dads Facing Challenges.
- Maurice Ingram
- Jun 30, 2023
- 5 min read
Fatherhood Self-Care and Stress Management Strategies.
Dads: Do you practice self-care?
Heck yeah!
Nope. : (
Fatherhood Complexities
Fathers share an unparalleled bond with their children- from witnessing their first steps to reading bedtime stories every night. They play the role of a hero or villain, mentor, coach, educator, and sometimes friend (the list goes on). However, being a dad is not all fun and games. Instead, it comes with challenges, such as managing finances and, maintaining work-life balance (or struggle thereof), supporting your partner emotionally while juggling fatigue. Indeed, fatherhood is challenging (and I don't say that lightly!). For some men coping with mental health issues like anxiety or depression adds another level of complexity while raising their family, which we'll explore today.
The Importance of Support and Fatherhood Self-Care
I was 33 years old when I had my son. I was an administrator within a school district one hour and thirty minutes away from my home by train. Each morning I would wake up around 4:00 or 4:30 and work out, get ready for work, kiss my son and wife goodbye, and board the train by 6:00 to arrive by 7:30 to get a head start at work. Once work was over, I would return home most days around 6:00pm. I can remember like it was yesterday, wanting to do as much as possible to support my wife in caring for our son after she gave birth. We created shifts to help while she was on maternity leave; my wife was with our son from 6:00am to 6:00pm, and I was with our son from 6:15pm until it was time to leave for work the following day. We've all been there; you're running on fumes, one moment of experienced comfort leads to your eyes closed and (in my case) snoring, and each time you're about to close your eyes to get some rest, the baby starts to cry. My lack of sleep and desire to perform at a high level at work while being an empathetic, supportive, loving husband and father who still has a social life but does not have a dad bod led me to experience several anxiety attacks. This is where I learned that fatherhood brings about significant transitions that necessitate self-care and endurance. You can have an expensive, top-of-the-line car, but if you do not care for it over time, it will not endure carrying out its purpose. Adjusting to substantial changes in your life can generate stress and anxiety—finding healthy ways to support yourself is critical during these times. Below are three practical approaches to help dads revive and thrive during life transitions.
Stress Management Strategy: Support Systems
One practical approach is connecting with individuals who have experienced similar situations or emotions as you. Family members and friends are typically an excellent source of emotional comfort when you need it most—even from afar! If you're grappling with intense stress levels or complicated issues at home (e.g., addiction), seeking professional counseling could prove helpful in navigating these challenges successfully. For expectant fathers trying to navigate fatherhood's new responsibilities joining a community of other dads could provide valuable knowledge-sharing opportunities. Navigating difficult times can be made much easier with the help of loved ones - your partner, parents, siblings, and children - who genuinely care about you. Their dedication to seeing you through challenging moments means they will always do what they can to provide emotional support. Family support helps manage stress levels and reduce anxiety in fathers coping with depression or anger management issues following their transition into fatherhood[1]. There are many ways your loved ones can offer this invaluable assistance: providing positive reinforcement during trying periods; motivating you when you need it most; assisting around the house so that one person doesn't become overwhelmed; being present through thick and thin.
Stress Management Strategy: Therapy
If family members aren't available as sources of comfort during difficult periods, finding someone trustworthy - perhaps a close friend or professional therapist - is a great alternative. For fathers facing stressful situations and parenting challenges, seeking professional support through therapy can offer valuable assistance in navigating these struggles. Making an appointment with a therapist who accepts your insurance plan is possible either directly through your provider or by utilizing online search tools to locate therapists in your area who take their clients' insurance policies into account. For those concerned about finances being an obstacle to accessing therapy services, free options may be available through local hospitals or clinics as an interim solution while getting back on solid financial footing. In emergency situations where suicidal ideation may be present immediate help and support can be obtained via the National Suicide Hotline at 1 800 273 8255.
Stress Management Strategies: Mindful & Relaxing Practices
As a father dealing with stress might seem inevitable; fortunately, there are diverse methods for finding calmness and focus, such as mindfulness meditation or other relaxation techniques. Some possible options include practicing various forms of yoga, seeking out massages, or downloading mindfulness apps onto your phone. It can be challenging fitting in quiet time during busy parenting days, so consider waking up earlier on weekends or using naptime as an opportunity for self-care – even if only briefly! Ultimately, remember that caring for yourself is paramount; aiming for perfection in childcare is not only impossible but unrealistic. Make a list of activities that help you relax and ensure these are readily available to use as needed. As a new father, it's crucial to prioritize your mental health and well-being. This can be accomplished by seeking support from family and friends and engaging in self-care activities such as meditation. These practices will help you manage the challenges of fatherhood and maintain a healthy state of mind.
Meditation is an excellent way to alleviate stress and anxiety. Meditation can significantly affect how you feel by clearing your mind, reducing negative thoughts, and enhancing overall mental health. There are many approaches to meditation; for example, taking just five minutes each day to focus on deep breathing or repeating a mantra silently can be helpful. Also, fathers practicing a specific religion will find that meditation in the form of prayer, or reflection is practical too. If this feels too overwhelming initially, start with three minutes instead! With consistent practice, you'll improve your skills over time.
Prioritize Fatherhood Self-Care & Stress Management Strategies
We must recognize the value of self-care and support. The responsibilities of fatherhood can be daunting at times, but prioritizing your mental health will enable you to handle them with greater ease. As a father facing challenges may be expected and overwhelming. Nevertheless, you have several resources at your disposal to overcome them. For instance, you can seek therapy sessions with fellow dads who comprehend your struggles or participate in mindfulness meditation practices that foster staying in the present moment. Therefore, we urge everyone to grasp a critical message from this article: never hesitate to seek assistance when needed.
Discover the power of support and self-care in your fatherhood journey! Don't hesitate to contact us at inquiries@impacthw.com for a consultation or more information on how we can help you enhance your well-being and navigate the challenges of being a dad.🌟 Visit our website to learn more about the services we offer.
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About the author
Maurice Ingram, Psy.D, NCSP is a dedicated, hands-on father who has turned his passion for positive parenting into the influential blog, Daditude, catering to all modern fathers. As a seasoned, nationally certified doctoral-level school psychologist specializing in community and multicultural psychology, his well-rounded professional background provides a unique and insightful perspective on fatherhood.
Drawing from his experiences as a loving father, Maurice brings a relatable and compassionate perspective to the Daditude blog. His blend of personal anecdotes and research-backed insights exemplifies the blog's mission to empower fathers on their parenting journey.
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