Strategies for Lowering Parental Worries During Tough Periods
In the hustle and bustle of summer break, parents often find themselves juggling the demands of work, family, and leisure. However, with the right tools, it is possible to maintain a calm and intentional approach to parenting.
Originally published several years ago and most recently updated on Aug. 8, 2025, by associate editor Kari Hanson, this article offers practical strategies for managing stress and uncertainty during the challenging summer break.
One such strategy is square breathing, a simple controlled breathing technique that calms and balances the nervous system. By regulating breath in equal timed phases of inhaling, holding, exhaling, and holding, square breathing helps reduce anxiety and restore a sense of control and patience when overwhelmed by kids at home. As one gets better at square breathing, the duration of inhalation and exhalation can be increased, as long as they are in equal proportions. To perform square breathing, one imagines a box and takes a deep breath for four seconds, holds it for four seconds, exhales for four seconds, holds for four seconds, and then repeats the cycle.
Another strategy is mindful appreciation, a practice that involves focusing on things for which one is grateful. Practicing gratitude in moments of stress can help shift one's lens from negative thoughts to gratitude, managing stress and promoting feelings of joy, optimism, and pleasure. Mindful appreciation strengthens emotional connection and gratitude, counteracting frustration and stress by shifting focus to what is working well.
Meditation and brief mindfulness practices are also essential tools for parents during stressful times. Research indicates that even 5 minutes daily of mindfulness can reduce parental stress responses by about 40%, improve anxiety management, and enhance empathy and emotional regulation for both parent and child. Guided meditations can be found online and via apps such as Positivity and Headspace.
Practicing mindfulness can help parents stay grounded, present, and intentional during stressful times, including summer break. By taking a few minutes each day to meditate or practice mindful appreciation, parents can set a calmer and more grounded mood for the day, fostering healthier family dynamics and personal resilience amidst uncertainty.
It's important to note that while parents and kids may have unrealistic expectations about enjoying every second of summer together, mindfulness tools can help cope with the challenges. Science has identified gratitude as a conduit for happiness and health, and shifting one's focus from negative thoughts to gratitude can help manage stress and promote a more enjoyable summer for all.
In conclusion, integrating square breathing, mindful appreciation, and meditation into daily routines can help parents manage stress and uncertainty during the challenging summer break, promoting calmness, emotional regulation, and present-moment awareness.
- The right tools, including square breathing, can help parents manage stress during the summer break amidst the hustle and bustle of work, family, and leisure.
- Square breathing, a controlled breathing technique, helps reduce anxiety and restore a sense of control and patience when overwhelmed by kids at home.
- Mindful appreciation is another strategy for managing stress; focusing on things for which one is grateful can shift one's lens from negative thoughts to gratitude.
- Meditation and brief mindfulness practices are essential tools for parents during stressful times, as they can reduce parental stress responses, improve anxiety management, and enhance empathy.
- Practicing mindfulness can help parents stay grounded, present, and intentional, fostering healthier family dynamics and personal resilience.
- Science has identified gratitude as a conduit for happiness and health, and shifting one's focus from negative thoughts to gratitude can help promote a more enjoyable summer for both parents and children.
