Single parenthood is arguably the most demanding role anyone can undertake. You’re the breadwinner, protector, emotional support system, and decision-maker in the home. The amazing thing is that you are expected to accept it all while still exhibiting patience and strength. However, behind the closed doors, the reality of this life might look like a storm of exhaustion, stress, and guilt.
It’s time we uttered these words out loud: Your mental health matters.
As a single mum or dad, this article offers genuine mental health tips that value your unique situations and help you achieve a more balanced, emotionally healthy life for both you and your child.
A Hidden Struggle Behind the Smile
A few days back, I met a young woman who had two children below the age of 10. She was quite jovial while conversing with me. However, I noticed the unusual stress in her eyes. At first, she said she was doing alright and it was just the way her eyes looked. When we conversed further, she admitted that raising them alone was having a toll on her mental health.
After an exhausting day at work, babysitting her kids felt like a chore. She hardly even enjoyed herself and preferred to be by herself. The few moments when she eventually got that break, she would enter her bathroom; turn on the shower, and just cry. During those periods, she made sure that her children were fast asleep or were busy watching a show.
Almost every day, she felt like she was failing. She missed important school events, forgot to pay bills, and shouted at her kids more than she wanted to. All these broke her heart thousands of times, and she wished there was another person who could share the burden with her.
This young woman’s story is not rare. Most single parents face such issues, and they sometimes hinder their proper functioning in the society. These challenges you face are not necessarily supposed to remain that way. There are some essential steps to take to make your life easier.
5 Mental Health Tips to Protect Your Peace and Self-Worth
- Assign a “Pause Point” in Your Day
If you are constantly doing, thinking, and worrying, your brain does not get a break. That is when mental fatigue creeps in. To prevent this from happening to you, create a daily stop time. You can do this after you have dropped off your kid, during your lunchtime, or just before going to bed.
For 3-5 minutes, take big breaths. Sit quietly or step outside for some air. Place your hand over your heart and just be still. This small window acts as a mental exhale, a time when you can signal to your body that it’s okay to stop for a moment and gather yourself. Over time, it prevents burnout from occurring.
2. Build a “Yes Space” Just for You
You are constantly saying ‘yes’ to others, but where in your day do you receive a yes? Your “yes space” might be a reading corner in your room, taking a 20-minute walk alone, or having a rule for no chores before your first cup of tea.
Don’t consider this period to be a selfish moment; it is important time for your utmost survival. Take a little time out of your busy schedule to prioritize yourself. Don’t feel guilty about it and prevent all forms of interruption.
3. Make a “Victory List” rather than a To-Do List
Of course, to-do lists are the most common, but they are mostly endless. They get you thinking that you have not done enough. So, let’s flip the script.
At night or the end of each week, write down 3-5 things you actually did. For example, you cooked dinner from scratch; you did not yell at your kids when you wanted to; you got the kids to bed before 9.
This small exercise helps build self-compassion and reminds you that progress, not perfection, is what counts.
4. Do not Be Afraid to Parent Out Loud
Emotions do not vanish because you have children. In fact, naming your emotions out loud is an emotional intelligence lesson. If you are stressed out at any time, tell your kids that you are feeling tired. Inform them that you need to be alone for a little while.
Children learn by watching. As you model healthy emotional awareness, they grow up knowing that it is okay to feel and express themselves, not bottle things up. That’s a mental health gift you are passing on without even knowing it.
5. Give Your Child Something to Look Forward To
You want to make your kids happy, but that does not always mean you must do it at your own expense. Create a low-effort ritual that is “your thing.” Sunday morning pancakes, weekend movie nights, a family gratitude journal, or 10 minutes of sketching together each night before bed are a few possibilities.
These repeated moments help strengthen the bond between you and your kids. They also make you feel less guilty because they are founded on presence, not pressure.
You Are Enough for Your Child
You may not always feel strong, but the fact remains that you are. The mere fact that you show up, try again, and still ask how to do better proves your love. These mental health tips above are lifelines for single parents.
Take each moment one at a time. Give yourself grace and ask for help when you need it. Keep in mind, being a whole person is not something you have to earn. It is something you deserve by default.
Question of the Day: What’s one thing (big or small) that you do to take care of your mind as a single parent?
