Embedded Files
Handling Family Stressors Maintaining Healthy Family Relationship
Handling Family Stressors Maintaining Healthy Family Relationship
COMPETENCY: Prepare a plan on how to make the family members firmer and gentler with each other.
Managing Stress for a Healthy Family
As the nation continues to face high-levels of stress, families are susceptible to mounting pressures from finances and work. Raising a family can be rewarding and demanding even in healthy social and economic climates, so stressful times can make things much more challenging. According to APA's Stress in America survey, 73 percent of parents report family responsibilities as a significant source of stress. It was also found that over two-thirds of parents think their stress level has slight to no impact on their child’s stress level. However, only 14 percent of tweens and teens reported that they are not bothered when their parent is stressed. Furthermore, the connection between high stress levels and health is alarming, with 34 percent of obese parents experiencing high levels of stress (defined as an 8, 9 or 10 on a 10-point scale) as compared to 23 percent of normal-weight parents. It is important to consider the way a parent’s stress and corresponding unhealthy behaviors affect the family.
For example, the APA survey found that parents who are obese are more likely than those who are normal weight to have children who are obese. In addition, overweight children are more likely than normal-weight children to report that their parents are often worried and stressed.
Children model their parents’ behaviors, including those related to managing stress. Parents who deal with stress in unhealthy ways risk passing those behaviors on to their children. Alternatively, parents who cope with stress in healthy ways can not only promote better adjustment and happiness for themselves, but also promote the formation of critically important habits and skills in children.
Parents know that changing a child’s behavior, let alone their own, can be challenging. By taking small, manageable steps to a healthier lifestyle, families can work toward meeting their goals to be psychologically and physically fit.
APA offers the following tips to get you and your family started down a healthy path:
Evaluate your lifestyle
As a parent, it’s important to model healthy behaviors for your children. Children are more likely to lead a healthy lifestyle and less likely to associate stress with unhealthy behaviors if the whole family practices healthy living and good stress management techniques. So, ask yourself ― How do I respond to stress? Do I tend to overeat or engage in other unhealthy behaviors, such as smoking and drinking alcohol, when I feel stressed? In what ways could my stress coping skills be improved?
Talk about it.
If you notice that your children are looking worried or stressed, ask them what’s on their minds. Having regular conversations can help a family work together to better understand and address any stressors children are experiencing. Low levels of parental communication have been associated with poor decision making among children and teens. Talking to your children and promoting open communication and problem solving is just as important as eating well and getting enough exercise and sleep.
Create a healthy environment.
Your home, work space and even social environment can influence your behaviors. Altering your environment can help alleviate stress. For example, cleaning up a cluttered environment can help. Look around your home and even your car and ask yourself, does this space feel clear and relaxing? Clearing up your home space for the family is something you and your children can control, and it teaches children to focus on those things they can control when feeling stressed.
Focus on yourself.
The correlation between health, obesity and unhealthy choices is strong. When you and your family are experiencing stress, make a conscious decision to take care of yourselves. Get adequate doses of nutrients, physical activity and sleep. When you feel overwhelmed it is easy sometimes to fall into cycles such as eating fast food, plugging into sedentary electronic activities like playing video games or watching TV, or not getting enough sleep. Research shows that children who are sleep-deficient are more likely to have behavioral problems.2 And, parents have an extraordinary amount of influence on their children’s food choices.3 A healthy dinner followed by an activity with your family, such as walking, bike riding, playing catch or a board game, and topped off with a good night’s sleep can do a lot to manage or to lessen the negative effects of stress.
Change one habit at a time.
You may aspire for your family to make multiple important changes at once such as eating healthier foods, being more physically active, getting a better night’s sleep or spending more time together. However, if you are already overextended from juggling many different responsibilities, doing all of this at once can feel overwhelming. Changing behaviors usually takes time. By starting with changing one behavior, you and your family are more likely to experience success, which can then encourage your family to tackle other challenges and to continue making additional healthy changes.
If you or a family member continues to struggle with changing unhealthy behaviors or feels overwhelmed by stress, consider seeking help from a health professional, such as a psychologist. Psychologists are licensed and trained to help you develop strategies to manage stress effectively and make behavioral changes to help improve your overall health.
Strategies to Cope with Family Stress
Strategies to Cope with Family Stress
Know your own stress cues.
For example, when you’re stressed, do you become forgetful, short tempered, clumsy or something else? Think about what gets your attention the most. Observe your kids and other family members for signs of stress and ask them to do the same for you. Sometimes other people notice our stress cues before we do.
Take time to do something that is meaningful, relaxing and fun to you and your family.
Read a book, sit on the porch and enjoy the scenery, enjoy coffee with a friend, or have a family movie or game night.
Practice deep breathing or mindfulness.
When you start to become anxious and extremely stressed, try sitting and breathing for a minute or so. It helps if you actually say in your mind, “I am breathing in, and I am breathing out.” It may sound silly, but it keeps your mind focused on something you can control: your breath. It helps to quiet your mind and help you relax. Teach kids how to use their breath to calm down. Incorporate family breathing breaks throughout your daily routines. The more you practice this when you are not stressed, the easier it is to tap into when you need it the most.
Get enough sleep.
Most health experts recognize that individuals who get at least 8 hours of sleep are less stressed, less sad and can manage anger Try an afternoon nap to supplement your sleep needs, if possible. Some people find that even a 15-minute “cat nap” can feel very refreshing. Just try not to sleep the afternoon away so you can still fall asleep at night. Make sure you are keeping a healthy sleep schedule for your kids too.
Accept your emotions and feelings.
It is OK to feel sad, anxious, angry or stressed. Noticing these emotions and naming them can help us be compassionate towards ourselves. Console yourself like you would your best friend: “Wow, I am sorry to hear you are feeling stressed/anxious. I am here for you. Need a hug?” You can help your children accept their stressed or anxious emotions if you recognize and name them and follow up with a hug.
Consider the emotional needs of your family members.
Our priorities may shift suddenly in a crisis. Make sure you understand and honor the needs of family members or other household residents during the recovery process. According to North Dakota State University Extension, it is important for adults to model appropriate emotional responses for children, as maintaining balance and calm will help them to navigate through their own emotions.
Conserve your energy for things you can control.
There are countless things that happen of which we have no control. Instead of spending energy on what if scenarios, devote your energy to tasks and actions that you can complete to begin the process of restoration, healing or returning to normal.
Develop or use your support system.
Your support system consists of the people who may or can fill different roles in your life. Use your support system to talk about your feelings and help you. If you are limited from in-person socializing, reach out to people on social media, text messaging, email or video calls to help you feel more connected to your support network. You may be helping them feel more connected as well.
Laughter is the best medicine.
Humor and laughter are great stress relievers and promote well-being. Find some family-friendly comedies. Have a family joke-telling contest.
Focus on your health and the health of others in your family.
Often during stressful times, individuals will turn to alcohol and drugs as a coping mechanism. These behaviors can lead to more stress and anxiety afterwards. Instead, concentrate on healthy habits, such as eating more fruits and vegetables and drinking more water. Try to fit in at least 30 minutes of physical activity a day. You can do this by taking a walk around the house or neighborhood or putting on some music and dancing. You could even have a family dance contest where each person teaches the others a new dance move.
Get professional help.
If you are feeling overwhelmed, seek assistance from an outside source such as your primary care provider or a mental health professional.
Activities
Activities
I. Look for a picture of your family. Write their roles and the care they give you.
II. Draw up a plan on how to make your family members firmer and gentler with each other.
Assessment
Assessment
Write A if only the first sentence is correct, B if only the second sentence is correct, C if both sentences are correct and D if both sentences are incorrect.
Page updated
Report abuse