A tired mother sitting, holding her child while looking overwhelmed—being comforted by an older parent--symbolizing the struggle and love of parenthood.
Family Life

How to Navigate Parenting When You’re Overwhelmed and Exhausted

by Denise Wright

Parenting is hard. There’s no way around it. Some days, it feels like you’re running on fumes, trying to keep up with everyone’s needs while barely managing your own. Whether you’re facing financial stress, mental health struggles, or just the overwhelming exhaustion of raising little humans, you are not alone.

Struggling through parenthood doesn’t mean you’re failing—it means you’re human. And while there’s no magic fix, there are ways to navigate the tough seasons while still showing up for your kids (and yourself).

In this post, I’ll share real-life strategies for parenting when you’re struggling, because let’s be honest—sometimes, survival mode is all we can manage.

And before you start thinking, “Wow, she’s incredible for managing all this content while being a full-time mom,” let me be real with you—I’ve lost count of how many times I’ve been interrupted just trying to write this post.

Parenting When You’re Struggling

It’s easy to push through the motions of parenting without realizing how much you’re mentally, emotionally, and physically drained. But ignoring the signs of struggle doesn’t make them disappear—it delays the crash.

Here are some common signs that you may be struggling more than you realize:

  • You feel constantly overwhelmed—like you’re drowning in responsibilities.
  • Small things set you off—you snap at your kids over things that wouldn’t normally bother you.
  • Exhaustion feels never-ending—no amount of sleep seems to make a difference.
  • You withdraw from loved ones—parenting feels isolating and reaching out seems exhausting.
  • You feel guilty all the time—whether it’s for not being patient enough, fun enough, or ‘good’ enough.

If you find yourself nodding along to any of these, you are not alone. Parenting through struggle is tough, but there are ways to lighten the load.

I can’t even count how many times a day my husband and I look at each other and say, “It’s okay. It’s all okay.” Meanwhile, in the background, our kids are locked in an intense battle over their Minecraft world, arguing about who keeps un-aliving the other. Priorities, right?

1. Lower the Bar and Ditch the Parenting Guilt

One of the biggest struggles when parenting through hard times is the pressure to do it all. But let me tell you—you don’t have to. I know, I know. It’s easy for me to say. Right? That’s what you were thinking. But truly, you can’t do anything for anyone if you don’t take a moment and breathe! We all just gotta breathe!

parenting

When you’re in survival mode, it’s okay to scale back and focus on the essentials:
🔹 Fed is best—Dinner doesn’t have to be homemade. Frozen pizza counts.
🔹 A clean-ish house is fine—Letting the laundry pile up for a day (or three) won’t ruin your kids’ lives.
🔹 Screens won’t destroy them—Sometimes, an extra episode of their favorite show is the only way to get through the day.

Parenting isn’t about perfection. It’s about being present, even when that presence looks different than usual.

👉 Let go of the guilt—doing your best, even if it doesn’t feel like enough, is enough.

2. Create Small Moments of Connection

When life feels overwhelming, it’s easy to feel disconnected from your kids. But a meaningful connection doesn’t have to be elaborate.

Here are simple ways to bond with your children, even on hard days:

  • Five-minute cuddles before bed or while watching TV.
  • Let them help with small tasks—stirring pancake batter or folding socks counts!
  • Laugh together—silly faces, dance parties, or an impromptu tickle fight can turn a hard day around.
  • Give them your full attention, even briefly—put the phone down for a few minutes and be in their world.

👉 Little moments matter. Your kids won’t remember a spotless house or how much money you make, but they will remember how you made them feel. Trust me. That will still stick with them long after you’re gone.

3. Ask for Help—And Accept It

If you’re struggling, you don’t have to do it alone. But asking for help can feel impossible, especially if you’ve convinced yourself you should be able to handle everything on your own. Unless you were bitten by a radioactive spider or rocketed here from Krypton, you’re not superhuman. Even Spider-Man had Mary Jane, and Superman had Lois Lane to lean on when things got tough!

Sorry for nerding out—but hey, even superheroes need a support system. So do you. ❤️

👥 Who can you lean on?

  • Your partner—Be honest about what you need.
  • Friends & family—Let them bring a meal or watch the kids for a break.
  • Other parents—Find a community where you can share openly.
  • Therapists or support groups—Talking to someone outside your circle can be life-changing.

I know—it’s hard. But asking for help isn’t a weakness. It’s one of the bravest things you can do for yourself and your family. I’ve done this so many times in my 11 years of being a mom. It’s simply a lifeline, a get-out-jail-free card, if you will, when you just need to be reminded, ‘I AM NOT ALONE!’.

4. Continue Parenting… But Take Care of Yourself—Even in Small Ways

Self-care often feels impossible when you’re struggling. But taking care of yourself is just as important as taking care of your kids.

Here’s how to sneak in self-care, even on your hardest days:
🛁 A five-minute shower with the door locked.
🎶 A playlist of songs that make you feel good.
☕ A hot cup of coffee (or tea) before everyone wakes up.
📖 Reading a few pages (or chapters) of a book after bedtime.
🚶 A short walk or a few deep breaths outside.

You can’t pour from an empty cup. Taking care of yourself helps you take care of them.

5. Be Honest with Your Kids (In an Age-Appropriate Way)

Kids notice when we’re struggling. They pick up on our stress, even when we think we’re hiding it. And while we don’t need to burden them with every detail, being open (at an appropriate level) helps them understand.

Otherwise, you will do things like snap at the next person that interrupts you. “For crying out loud, what could you possibly need!?”

💬 What you can say:

  • “Mommy’s feeling really tired today, but I love you so much.”
  • “Daddy had a hard day, so let’s have a quiet movie night together.”
  • “I’m feeling a little sad, but it’s okay. We all have tough days sometimes.”

Honesty helps kids develop emotional intelligence. It teaches them that feelings are normal and that struggles don’t mean love disappears. It also teaches them that when mommy and daddy do get overwhelmed, it’s not always because of something they did.

6. Remind Yourself: This Is a Season, Not Forever

When you’re in the middle of struggling, it feels never-ending. But every season—even the hard ones—comes to an end.

📌 Remind yourself:

  • You won’t feel this exhausted forever.
  • You will come through whatever it is you’re facing right now.
  • Your kids won’t always be this little (or this demanding).
  • You are not failing—you are doing your best.

Hold on. Keep going. You are stronger than you feel right now.

Final Thoughts: You’re Not Alone

Parenting is hard, but parenting while struggling can feel impossible. I say this from the other side of one of the most stressful, heartbreaking, “I’m done with people and done with life” moments my husband and I have ever faced. But if there’s one thing I’ve learned, it’s this—this too shall pass.

You are not alone. Whether you’re battling exhaustion, stress, anxiety, or just feeling overwhelmed, you are still a good parent.

Take a deep breath. Lower your expectations. Ask for help. And most importantly, give yourself the same grace you’d give a friend in your shoes.

If this post resonated with you, I’d love to hear your thoughts. How do you navigate parenting when you’re struggling? Follow us on Facebook, TikTok, and/or Instagram!

Parent managing anxiety while holding a child’s hand in a peaceful outdoor setting, symbolizing support and connection.
Parenting Challenges

Parenting Through Anxiety: Coping Mechanisms That Help

by Denise Wright

Introduction: Finding Peace Amid the Chaos

Parenting is tough. Parenting with anxiety? That can feel downright impossible some days. As a mom with social anxiety, I know how overwhelming it can be to balance the responsibilities of raising kids while managing your mental health. The constant mental chatter, fear of judgment, and the endless “what-ifs” can make even the simplest tasks feel daunting.

But here’s the thing—I’ve learned that anxiety doesn’t have to define your parenting journey. With time, trial, and (a lot of) grace, I’ve discovered coping mechanisms that truly help. In this post, I’ll share my experiences and practical tips to support you navigate parenting through anxiety.

What Is Anxiety and How Does It Impact Parenting?

Anxiety is more than just feeling worried or stressed. It’s a mental health condition that can manifest in physical, emotional, and cognitive ways. For parents, anxiety often amplifies common challenges:

  • Overthinking every decision (“Am I doing this right?”).
  • Fear of judgment from other parents.
  • Avoiding social interactions like playdates or school events.
  • Struggling with perfectionism and setting impossible standards for yourself.

Anxiety impacts your ability to be present, which can sometimes create feelings of guilt. But the good news is acknowledging it is the first step toward change.

I often hear people from my parent’s generation say, “Anxiety wasn’t a thing back in my day.” While I respect their experiences, my response is always the same: Just because something didn’t have a name or wasn’t openly discussed doesn’t mean it didn’t exist. It simply means people likely suffered in silence, not knowing what to call the heavy burden they were carrying or how to deal with it.

The truth is, that anxiety and depression have been part of the human experience for as long as we’ve existed. Even in the Bible, some of the most faithful and revered figures wrestled with these struggles. Their stories show us that experiencing anxiety or depression doesn’t make you weak or lacking in faith—it makes you human.

Take King David, for example. In the Psalms, he pours out his heart to God, expressing deep sorrow, fear, and abandonment. Psalm 6:6 says, “I am weary with my groaning; all the night make I my bed to swim; I water my couch with my tears.” David, a man after God’s own heart, wasn’t immune to the overwhelming emotions that life can bring.

Then there’s Elijah, a prophet who witnessed God’s power in extraordinary ways, yet he, too, experienced a season of deep despair. After a great victory over the prophets of Baal, Elijah fled for his life and prayed to die. In 1 Kings 19:4, he said, “It is enough; now, O LORD, take away my life; for I am not better than my fathers.” Exhausted, overwhelmed, and feeling utterly alone, Elijah found himself in a dark place. But God didn’t leave him there—He ministered to Elijah through an angel, providing food, water, and rest, demonstrating His care in Elijah’s weakest moment.

Even Jesus, the Son of God, experienced profound anguish during his time on earth. In the Garden of Gethsemane, as he prepared to face the cross, Jesus said to his disciples, “My soul is exceeding sorrowful unto death” (Mark 14:34). In his agony, he prayed with such intensity that his sweat was “as it were great drops of blood falling down to the ground” (Luke 22:44). Jesus, fully God and fully man, understood the crushing weight of human suffering and turned to the Father in prayer.

These examples remind us that anxiety and depression are not new phenomena. They’ve been with us through the ages, often unspoken but undeniably real. The difference today is that we have the vocabulary and resources to address them—counseling, community, and, for many, a strengthening of faith.

So, when someone tells me that “anxiety wasn’t a thing back in the day,” I gently remind them that it absolutely was. The difference is that now we are learning to face it, name it, and deal with it—just as many before us have done, often leaning on God’s Word, His presence, and His provision. By acknowledging these struggles, we create space for healing, connection, and hope for future generations.

Grounding Techniques for Parenting with Anxiety

One of the biggest challenges of living with anxiety is how it steals your ability to stay present in the moment. You might be at the park with your kids, but instead of enjoying the laughter and play, your mind is racing—worrying about tomorrow’s dentist appointment, replaying that awkward comment you made last week, or imagining uncomfortable interactions you might have with other parents nearby.

To counteract this, I’ve learned to practice grounding techniques. My favorite is the 5-4-3-2-1 method:

  1. Name 5 things you can see around you.
  2. Name 4 things you can touch.
  3. Name 3 things you can hear.
  4. Name 2 things you can smell.
  5. Name 1 thing you can taste.

It sounds simple and possibly ridiculous, but it works wonders to bring your focus back to the here and now—where your kids need you most.

Routines That Help Reduce Parenting Anxiety

Anxiety thrives on uncertainty, and as a parent, life is full of unpredictable moments. While I’d love to say our family has a perfectly consistent routine to minimize anxiety triggers, the truth is, we’re still figuring it out.

Our mornings are often a work in progress. The kids usually wake up and head straight for their tablets, waiting until Matt or I come out of the bedroom to start the day. From there, it’s a mix of gentle (and sometimes not-so-gentle) reminders:

  • Feed the dogs and let them outside.
  • Go to the bathroom.
  • Eat breakfast (if they haven’t already).
  • Get out of your pajamas and get started on schoolwork.

It’s not picture-perfect, and some mornings feel more chaotic than others. But what I’ve learned is that even small efforts toward consistency can make a difference. We’re working on setting clear expectations and creating a routine that helps everyone—kids and parents—start the day on the right foot.

If your mornings feel more “wing it” than “well-oiled machine,” know that you’re not alone. The goal isn’t perfection; it’s progress. Even the smallest steps toward structure can bring a sense of calm to your day. And honestly, some days, just making it through is enough.

Building a Support System

This one was a tough lesson for me. As a mom with social anxiety, the idea of asking for help often feels like admitting failure. On top of that, my mind tends to process thoughts more slowly than others, so even when I muster up the courage to speak, getting my words out can feel like a monumental task.

But over time, I’ve learned that parenting isn’t meant to be a solo journey. Having a support system—whether it’s your partner, a close friend, or even an online parenting group—can make all the difference.

Here are a few ways I’ve started leaning into my support system:

  • Texting a friend when I need encouragement.
  • Communicating with my spouse when I just need the space to step away and decompress.
  • Joining an online mom’s group where I can connect with others who truly understand.

You don’t have to share every detail of your anxiety, but letting people in, even just a little, can lighten the load. Sometimes, simply knowing you’re not alone is the first step toward finding strength in your journey.

Talking to Your Kids About Anxiety

One of the best gifts you can give your kids is emotional intelligence. Talk to them about anxiety in an age-appropriate way. This not only normalizes mental health discussions but also helps them build empathy.

For example, I’ve explained to my kids that “Mommy sometimes feels nervous in big groups, but I’m working on it.” I also encourage them to share their thoughts whenever they are unsure of how they re feeling.

By modeling openness, you’re teaching your kids that it’s okay to have hard feelings—and that they can be managed. Never punish your child for being human.

On a side note, it’s important not to let anxiety become the go-to explanation for everything in your household. I’ve noticed a cultural shift where the pendulum has swung from “anxiety doesn’t exist” to “everything happens because of anxiety.” While it’s vital to recognize and address anxiety when it’s genuinely present, we also need to acknowledge that sometimes, life just happens.

Not everything can—or should—be attributed to a mental health condition. Challenges, mistakes, or even bad days aren’t always the result of anxiety. Sometimes they’re simply a part of being human. Teaching this balance to our kids is especially important.

For example, if your child struggles with a tough math problem or feels nervous about a new experience, it’s okay to validate their feelings without immediately labeling it as anxiety. Encouraging resilience and problem-solving skills alongside emotional awareness can help them navigate life’s ups and downs without always defaulting to a diagnosis.

Mental health awareness is a powerful tool, but like any tool, it needs to be used wisely. By maintaining this balance, we can ensure that anxiety is addressed thoughtfully without overshadowing the broader scope of life’s challenges and growth opportunities.

Self-Care Strategies to Ease Parenting Anxiety

I know, I know. Self-care feels impossible, right? But hear me out—it doesn’t have to mean spa days or weekends away. It can be as simple as:

  • Waking up 15 minutes earlier for quiet time with your coffee (or custom redbull mix “go-go juice”, in my case).
  • Take a long shower while your partner watches the kids.
  • Listening to a favorite podcast while folding laundry.

When you’re running on empty, anxiety has a way of taking over. Prioritizing small moments for yourself helps you recharge so you can show up as the parent your kids need.

When to Seek Professional Help for Anxiety

There’s no shame in needing extra support. While I’m not currently in therapy, I know it can be a game-changer for managing anxiety and unpacking deeper issues. I’m working with my doctor to take that step because I’ve seen how valuable it can be for others, and I know it’s something I need in my journey as well.

If therapy feels like too big of a leap right now, there are smaller steps you can take to start managing anxiety. Books, podcasts, or apps designed for mental health support can be great tools to begin with. Apps like Headspace and Calm have been helpful for me in creating moments of calm and mindfulness in my day-to-day life.

Remember, seeking help—whether through therapy or other resources—is a sign of strength, not weakness. Taking those first steps, no matter how small, can make a big difference. You’re not alone in this, and there’s always support available.

Encouragement for Parents Living with Anxiety

Parenting through anxiety isn’t about being perfect—it’s about showing up, even when it’s hard. Some days will be messy. Others will be magical. Through it all, remember that you are not alone.

Your kids don’t need a perfect parent—they need you. And by taking steps to care for yourself, you’re teaching them resilience, empathy, and the importance of prioritizing mental health.

Conclusion: Let’s Keep the Conversation Going

What coping mechanisms have helped you navigate parenting through anxiety? Share your tips with us at [email protected]—I’d love to hear from you!

If this post resonated with you, feel free to share it with another parent who might need encouragement today. And if you’re looking for more relatable stories, tips, and honest conversations about parenting, check out our podcast, Our Family Experiment. You can find where to listen here.

Parenting isn’t easy, but together, we can navigate the ups and downs with grace, humor, and a little extra support. You’ve got this!