8 Ways To Manage Parental Anxiety

Are you constantly worried about your child’s well-being?

As parents, we all have moments of worry. But for some, these concerns become persistent and overwhelming, leading to what we call *parental anxiety*. It’s more than just stress about whether your child is eating well or doing well in school—it can manifest as constant thoughts about their safety, development, and happiness, even in situations where no immediate danger exists.

At Level Up Game Plan, we’ve seen firsthand how anxiety affects parents and their families. We work with parents to address this anxiety through personalized coaching that blends mental health support with practical parenting strategies. In this guide, I’ll share some of the best ways to manage parental anxiety, based both on research and our experience.

1. Talk to Your Partner or Co-Parent

One of the most effective ways to cope with parental anxiety is to talk openly with your partner or co-parent. By sharing your concerns, you can work together to manage fears and find practical solutions. Open communication also prevents misunderstandings and ensures you’re on the same page about how to handle situations that might trigger your anxiety.

2. Limit Online Searches

It’s tempting to turn to the internet for answers when you’re worried about your child. But endlessly Googling symptoms or parenting advice can actually fuel anxiety rather than relieve it. Instead of relying on online searches, try to trust your instincts or seek advice from professionals when necessary. If you find yourself constantly looking up information, it might be time to consider a more structured approach to managing your anxiety.

3. Focus on What You Can Control

One of the biggest triggers for anxiety is feeling out of control. To combat this, focus on the things you *can* control in your parenting life. Whether it’s organizing a healthy meal plan, setting up routines, or preparing for school events, channel your energy into activities that give you a sense of control and accomplishment.

Need help with setting goals or creating structure? Our parenting executive coaching program is designed to help parents create actionable steps to manage their anxiety and feel more empowered.

4. Build a Support Network

Anxiety can make you feel isolated, but you’re not alone. Building a support network of friends, family, or other parents can help you cope. Sometimes just hearing that someone else is going through the same thing is enough to reduce your anxiety. Consider joining a local parenting group or an online forum where you can share experiences and advice.

If you're struggling to connect with others, you can also turn to professional support. Take a free survey today to see how Level Up Game Plan can work to build your confidence and reduce your anxiety.

5. Practice Self-Care

You can’t pour from an empty cup. Taking care of yourself is one of the most important ways to manage parental anxiety. Make time for activities you enjoy, whether it’s exercise, meditation, or simply reading a good book. Regular physical activity, in particular, has been shown to reduce symptoms of anxiety, as it helps regulate your stress hormones and improve your mood.

At Level Up Game Plan, we often remind parents that they’re their child’s first role model. By prioritizing self-care, you’re teaching your child how to manage stress and prioritize their well-being, too.

6. Set Realistic Expectations

Parental anxiety often stems from the desire to be the “perfect parent.” It’s important to recognize that there’s no such thing as a perfect parent. Everyone makes mistakes, and it’s through these mistakes that both you and your child grow. Instead of aiming for perfection, set realistic expectations for yourself and your child. Celebrate small wins and recognize that you’re doing your best.

At Level Up Game Plan, we encourage parents to embrace imperfection as part of the learning process. It’s through these experiences that we can become more resilient and effective in handling parenting challenges.

7. Practice Mindfulness

Mindfulness is a powerful tool for managing anxiety. By staying present in the moment, you can reduce the tendency to worry about the future or dwell on past parenting decisions. Techniques like deep breathing, meditation, and body scanning can help center your thoughts and reduce stress levels in real time.

If you’re new to mindfulness, there are plenty of apps and resources available to get started. Our team at Level Up Game Plan often integrates mindfulness into our coaching sessions to help parents manage the constant stream of worries that come with raising children.

8. Seek Professional Help When Needed

Sometimes, parental anxiety becomes too overwhelming to manage on your own. If your anxiety is interfering with your ability to enjoy life or function day-to-day, it’s time to seek professional help. This can include therapy, counseling, or personalized coaching sessions. Cognitive Behavioral Therapy (CBT), in particular, has been shown to be highly effective in treating anxiety by helping you challenge and change anxious thoughts.

If you’re ready to take that next step, our coaching programs are designed to give you the personalized support you need to regain control of your life and be the parent you want to be.

Ready to Start Managing Your Parental Anxiety?

Parental anxiety is a normal part of raising children, but it doesn’t have to consume your life. With the right tools and support, you can learn to manage your fears and become a more confident, relaxed parent. Whether it's through personalized coaching, mindfulness, or simply building a strong support network, there are many ways to regain control over your anxiety and create a healthier environment for both you and your child.

Feel free to contact us at Level Up Game Plan for more information, or book a consultation today to get started.

References

• PLOS ONE: The implications of parent mental health and wellbeing for parent-child attachment – This article explores the relationship between parental mental health and its effect on child attachment, specifically in the context of anxiety and stress.
• Springer: Profiling Parent’s Responses to Children’s Anxiety – A qualitative study examining how parents react to their children's anxiety, focusing on cognitive, emotional, and behavioral responses.
• Frontiers: The Role of Experiential Avoidance and Parental Control in Parent and Child Anxiety – This study discusses how parental control and experiential avoidance contribute to anxiety transmission from parents to children.
• Level Up Game Plan: How Executive Coaching Works – Learn more about how Level Up Game Plan tailors its parenting coaching programs to help manage anxiety.
• Level Up Game Plan: Sign Up for Coaching – Book a personalized coaching session to get help managing parental anxiety today.
• Verywell Mind: Parental Anxiety – This resource outlines the causes, symptoms, and strategies for coping with parental anxiety.