Practical Tips On Managing Stress In Family Life

Stress in all areas of life has been linked to various mental and physical health complications. However, when stress arises due to one’s immediate environment and relationships, such as a family, it may be complexly intertwined with other emotions and experiences that make it more severe. Those experiencing family stress may benefit from utilizing coping techniques explicitly built to cope with these intricate connections. 

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The importance of recognizing stress in families 

Stress in families can take many forms but is often defined as stress that impacts the emotional connection between family members and disrupts their ability to maintain healthy family relationships. These stressors may also create trouble in other areas of individual family members' lives. 

Research reveals that parental stress is common, with some US surveys reporting that roughly 41% of parents say parenting is tiring and 29% say it's stressful all or most of the time. Studies also indicate that one in eight children in the US lives with a parent with a mental illness, which may cause stressors like financial burdens, healthcare uncertainty, or having to care for a parent with a physical, learning, or mental health disorder.  

Managing stress and stressful events in family life can be critical. When unaddressed, stress may cause the following: 

• Breakdowns in communication
• Unresolved arguments
• Increased tension
• Mental and physical health problems
• Challenges with work and school
• Difficulties maintaining healthy relationships 

Examples of familiar sources of stress in family life

Every family is unique, and their challenges can differ according to various factors, including but not limited to socioeconomic status, religious and cultural influences, and attachment styles learned from previous generations. However, common factors that can play into stress can include:  

• Work-life balance challenges
• Financial pressure
• Parenting responsibilities
• Relationship conflicts
• The birth of a child
• Separation or divorce
• Chronic health conditions
• The death or loss of a loved one
• Caregiving for another family member
• Mental health conditions 
• Addiction in the family

Recognizing the signs of stress in parents and adults

Adults often face stressors that can be difficult to keep separate from home life, such as work and social obligations. Still, it may be challenging to recognize a parent's stress. Signs that a parent is overly stressed can include the following:

• Overwhelming fatigue
• Difficulty concentrating
• Racing thoughts 
• Impaired memory
• Constant worry or dread
• Difficulty making everyday decisions
• Irritability or a short temper 
• Isolation and avoidance of social activities 
• Loss of interest in previously enjoyed activities 
• Changes or disruptions in sleep or appetite
• Biting the nails, grinding teeth, or picking at the skin
• Shortness of breath
• Unexplained muscle aches
• Headaches 
• Gastrointestinal issues

Stress management tips for parents and adult family members

Effective coping strategies for stress also differ between families, as what works for one family may not help another. Open, respectful communication is often at the foundation of cultivating stronger familial bonds. Supportive and positive communication can foster a sense of empathy, appreciation, affection, and loyalty between members. 

Revisit your priorities

Workload demands and other responsibilities may quickly carry parents away from their priorities and contribute to stress within the family. Individuals experiencing stress at home may find it helpful to take some time to reprioritize their responsibilities realistically. 

Set boundaries

Practice time management and stay organized

The practical logistics of day-to-day life can create unnecessary stress. Individuals can consider using time-management and organization tools like calendars, planners, post-it notes, and others to avoid becoming rushed due to being out of time or flustered because they can't find an important item.  

Turn to outside help

For some families, investing in a cleaner or caregiver isn't realistic. In such cases, practical support from willing friends, family, and loved ones may significantly reduce stress. For example, a person may recruit a family member to help them run errands or ask a friend to pick up their kids at school in the afternoon. If it’s possible and won't create financial strain on the family, people may consider outsourcing their workload by hiring help outside the home.

Care for yourself and encourage your loved ones to do the same

Eating nutritious meals, getting quality sleep, and exercising regularly may help each family member manage their stress more effectively. Individuals can take time out for activities they enjoy, such as hobbies or social activities. Supporting family members in doing the same can be a way to healthily connect over shared enjoyment. 

Cultivate a healthy environment

Some parents find that keeping their home tidy and organized can create a sense of calm that benefits everyone in the household. If possible, involve everyone in keeping the house clean. Studies suggest that individuals who clean during times of extreme stress experience a more significant sense of control and productivity in their lives. Additionally, research indicates that a cluttered home may lead to mental overload, stress, and anxiety.

Seek support

When the stressors of everyday life become more than a person can effectively cope with, it may be helpful to speak with a counselor or other mental health professional. Therapeutic methods like cognitive-behavioral therapy (CBT) are clinically proven to benefit individuals in various areas. For example, CBT can help people better manage stress, develop coping mechanisms in everyday life, more effectively cope with physical discomfort, and manage behavioral issues like antisocial behaviors and addiction.  

Recognizing the signs of stress in younger family members

Parents aren't the only ones in the home who can become overwhelmed by stress. Children can experience academic challenges at school, pressure from peer groups, and difficulty with meeting adult expectations. Signs that your child may be experiencing stress could include the following: 

• Uncharacteristic emotional outbursts or irritability: Stress can invoke strong negative emotions in individuals regardless of age. If your child begins to lash out without cause or become withdrawn and doesn't enjoy activities they once loved, addressing the stress in their life might be beneficial.
• Defiance or other behavioral issues: When an individual experiences overwhelming stress, it can incite a physiological response (fight-flight-freeze) to cope with the perceived threat. This same mechanism can influence how children react to chronic stress. This response may manifest as aggression but also timid, clinging behaviors.
• Trouble sleeping: Children and adolescents experiencing stress are more likely to have difficulty falling or staying asleep, experience nightmares or other sleep dysfunctions, and have shorter sleep duration.
• Isolation and withdrawal from others: Avoiding interaction with family or friends can indicate stress in children.
• Struggles with school performance: Stress often makes it difficult to focus on daily activities, including schoolwork. 
• Physical symptoms like frequent stomach or headaches: Stress is commonly associated with physiological symptoms in adults and children. 

Stress management for younger family members

Younger family members facing stress may benefit from using techniques adapted to their experiences, such as the following. 

Learning to talk about emotions 

Whether a parent suspects their child is struggling with stress, seeking opportunities to engage in conversation may be helpful. These moments could include passing them on the way to school, over family dinner, or during their bedtime routine. Parents can make a show of letting their children know they’re available if they want to talk. Parents can listen actively without interruption when talking to children and verify they understand where they're coming from. Responding in a thoughtful, understanding way may make children feel safe to continue the conversation and talk about their emotions in the future. 

Ask for help

Parents and caregivers can encourage their children to ask for help and let them know it can be beneficial for them to have healthy outlets for expressing their feelings outside of the family if they are comfortable doing so. This process may involve offering the child a trusted mentor, teacher, counselor, or other family member to talk to. Some parents find therapy tailored for children and adolescents can be effective in cultivating mental health. 

Get enough sleep, eat nutritious foods, and get plenty of exercise

Healthy lifestyle habits can benefit people of all ages' mental and physical health. Children may benefit from learning to listen to their bodies, love themselves for how they look, get exercise tailored to their unique needs, and sleep at least eight to nine hours a night. 

Keep a daily routine

Helping a child keep a predictable, manageable daily routine can help families cut down on stress and cultivate overall well-being. Parents can ensure they wake up and prepare for school at the same time every morning, keep a regular afternoon schedule that best supports their responsibilities, and maintain a regular bedtime routine each night. 

The importance of spending quality time together

Despite stress's impact on interpersonal familial relationships, spending time together can help families develop stronger bonds and cultivate a healthier family system. Whether families participate in family activities, share a meal, or share chores, spending time together can have various benefits. 

Family time supports the overall well-being of the younger members of the family. Studies suggest that the amount of time parents spend with their children is often directly correlated with the children's level of well-being. In addition, support and connectedness can provide an environment conducive to emotional support. For some, family time represents a safe, non-judgmental place for family members to share their thoughts, feelings, and concerns. This time allows for emotional support and comfort during difficult times.

Some families find that spending time together encourages the passing down values, traditions, and cultural heritage. This connection can instill a sense of belonging and identity within the family. This time can also create lasting memories. Memories of shared experiences can provide comfort for family members throughout their lifetime.

Finally, spending quality time with family can improve mental health. Studies suggest that people with better family relationships who spend quality time together often experience reduced stress, improved mood, and increased happiness and well-being. 

The long-term impact of stress on families 

Stress is a common human experience shared across cultures, races, familial structures, and socioeconomic backgrounds. Stress can also sometimes be beneficial ("good stress" is referred to as eustress); for example, when a person goes on a first date, competes in a sport, or engages in thrill-seeking activities like riding a roller coaster, they might experience positive stress. 

However, chronic stress that causes one to perceive a threat or fear can harm well-being in all areas of life. Stress can significantly impact mental and physical health, affecting performance at work or school and often hindering one’s ability to maintain healthy relationships, including those with family. 

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Support options 

If stress interferes with your family life, it may be advantageous to seek support from a mental health professional with experience helping families face stressful situations and learn stress-coping skills together. Because some families experience challenges with finding help, coordinating schedules to attend sessions, and affording professional therapy, online therapy through platforms like BetterHelp has grown in popularity as an alternative to traditional treatment for individuals seeking support with family challenges. 

Virtual therapy affords individuals more flexibility in scheduling, greater convenience in attending sessions, and a wider pool of experienced mental health professionals to choose from. Additionally, online therapy platforms often offer more affordable options than conventional treatment without insurance coverage. 

Studies show that online therapy is effective in reducing stress. In one study on internet-based cognitive-behavioral therapy (CBT), researchers found that people in the treatment group made significant improvements in stress and maintained these results at a six-month follow-up after treatment.