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5 Strategies to Stay Grounded Through Parenting Highs and Lows

How can I manage the emotional ups and downs of parenting without losing myself?

November 15, 2023

When parenting feels like one endless wave after another…

Just when you think you’ve caught your breath, another demand crashes in. You’re balancing therapy appointments, sensory needs, and everyday parenting challenges while trying to find time for your own to-do list. Some days, you’re so caught up in the whirlwind that you forget what it feels like to exhale.

Sound familiar? You’re not alone. Parenting, especially with a neurodiverse child, can feel like navigating constant highs and lows. But here’s the good news: there are ways to ground yourself despite the chaos, so you can face each wave with a little more ease and confidence.

What Staying Grounded Really Means

It’s not about eliminating the ups and downs—they’re part of parenting. Staying grounded means finding moments of calm within the storm. It’s about giving yourself permission to pause, reset, and recharge, so you can meet your child’s needs without losing yourself in the process.

Here are five strategies to help you create that sense of balance.

  • 1. Set Clear Boundaries

    psst… it’s also okay to say no to unsolicited parenting advice!

    Ever feel like you’re stretched too thin because you’re saying “yes” to everything? Whether it’s declining social invitations that feel overwhelming or setting limits with well-meaning relatives, boundaries protect your energy and help you focus on what matters most.

    Try This:
    The next time someone asks something of you, pause before responding. Ask yourself: “Will saying yes to this serve my family or my well-being?” If not, give yourself permission to say no.

  • 2. Build your support system

    build your tribe

    Parenting isn’t meant to be done in isolation. Surround yourself with people who understand your journey and can offer support—whether it’s your partner, a friend, or an online community of parents navigating similar challenges.

    Try This:
    Make a list of three people you trust and reach out to one this week. Share something on your mind and ask for support—it’s okay to lean on others./p>

  • 3. Take Intentional Breaks

    You might not have hours to yourself, but even a five-minute break can work wonders. These moments give you the space to reset and respond to parenting challenges with more patience and clarity.

    Ideas for Quick Breaks:

    • Take three deep breaths while sitting in the car before heading into the house.
    • Step outside for a minute and feel the air on your face.
    • Play a favorite song and let yourself fully enjoy it.

    Try This:
    Choose one break idea and commit to doing it daily for the next week.

  • 4. Reframe Self-Care as Necessary, Not Selfish

    Self-care isn’t a luxury; it’s how you refuel to show up for your family. Whether it’s exercising, reading, or indulging in a quiet cup of coffee, prioritize what lifts your spirits.

    Try This:
    Block out 30 minutes on your calendar this week for something you love. Treat it as non-negotiable, like an appointment you can’t miss.

  • 5. Practice Open Conversations

    Sometimes, the weight of your emotions feels lighter just by sharing it. Having someone to talk to—a partner, a friend, or a therapist—can help you process the highs and lows with more clarity.

    Try This:
    The next time you’re feeling overwhelmed, text or call someone you trust and say, “I need to vent—can I talk to you for a minute?” Sometimes just saying your feelings out loud can be healing.

Mini Coaching Moment

Pick One Small Step

What’s one strategy that feels doable for you this week? Maybe it’s setting a boundary, taking a five-minute break, or blocking out time for yourself. Start small, and notice how even the tiniest shift can make a big difference.

The Gift of Grounding

When you create small moments of calm for yourself, you’re not just helping yourself—you’re creating a ripple effect for your family. Your child feels your steadiness, your presence, your ability to weather the highs and lows. And that gift, more than anything, shows them how to navigate life with resilience and grace.

Feeling overwhelmed by parenting’s emotional waves? Let’s connect in a clarity call and explore tools to help you stay grounded and present for your family.