Self-Care Tips for Overwhelmed Parents
Psychology Today
by Jen Lumanlan M.S., M.Ed.February 23, 2026
AI-Generated Deep Dive Summary
Overwhelmed parents often struggle to prioritize self-care, leading to narrowed windows of tolerance and increased stress. The article highlights the importance of addressing physical, emotional, and connection needs through small, actionable changes. By using the HALT framework— Hungry, Angry, Lonely, Tired—parents can identify triggers and make strategic adjustments to conserve energy.
Key strategies include simplifying daily decisions, such as meal prepping or creating routines that reduce mental load. Protecting energy by setting boundaries, like saying no to unnecessary commitments or asking for specific help, is crucial. Small moments of connection, whether with neighbors, friends, or partners, can provide relief and remind parents they are valued beyond their role as caregivers.
Parents are encouraged to use screens strategically for rest, go outside for fresh air, and be honest with children about tiredness in age-appropriate ways. This approach helps model healthy coping mechanisms and rebuilds relationships after stress-induced reactions. Building ongoing support systems with partners or seeking therapy can further balance stressors and resources, ensuring parents have the tools to recharge.
By focusing on tiny pockets of relief and honest communication, overwhelmed parents can foster resilience and create a healthier environment for both themselves and their children. Self-care is not just about luxury but a necessity for maintaining mental and physical health, making these strategies essential for any parent navigating daily challenges.
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Originally published on Psychology Today on 2/23/2026