Nearly 60% of parents with young children are struggling with their mental health. Around one in three children live with a parent experiencing moderate to severe psychological distress. Parental mental health has become one of the most significant wellbeing challenges in modern society.
If you are close to a parent who is struggling, whether as a partner, friend, or family member, you play an important role in helping them find stability and support.
1. Recognising Mental Health Struggles in Parents
Changes in behaviour, mood, or energy are often the first signs of mental health difficulties. Parents who are struggling may show signs of sadness, irritability, or emotional withdrawal. They might sleep poorly, lose interest in activities they used to enjoy, or become unusually anxious.
If you notice these changes, approach them gently. Open and empathetic communication is key to providing meaningful support.
2. Communicate with Empathy and Understanding
When you see signs of distress, begin a calm and caring conversation. Ask how they are feeling and what they are finding difficult. Listen with patience and without judgement. Many parents feel ashamed when admitting to mental health problems, so your compassion and acceptance are crucial. Your role is not to fix their situation but to provide a safe space where they can express their thoughts and emotions.
3. Encourage Awareness and Acceptance
Parents often try to carry on as though nothing is wrong, believing they should cope alone. Encourage self-awareness by suggesting they write down their negative thoughts and feelings. This helps identify patterns and makes emotions easier to manage.
Isolation worsens mental health challenges, so encourage connection and honest discussion rather than avoidance.
4. Introduce Helpful Tools and Therapies
You are not a therapist, but you can gently guide your partner or friend towards evidence-based approaches such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT).
CBT helps people identify and challenge unhelpful thoughts, replacing them with more balanced and realistic ones. ACT focuses on accepting difficult emotions as a normal part of life and learning to change how we relate to them.
These approaches encourage emotional regulation and resilience. If your partner is open to it, help them explore positive counter-thoughts or perspectives, while recognising that recovery is a personal journey.
5. Promote Mindfulness and Calm
Mindfulness-based practices such as deep breathing, guided meditation, and relaxation exercises have been proven to reduce stress and anxiety. Encourage your partner to practise mindfulness for a few minutes each day. Over time, this can improve focus, calmness, and emotional control.
6. Support Self-Care and Rest
Parents often put their own wellbeing last. Encourage time for rest and enjoyment, not just exercise and healthy eating. Suggest activities that restore energy and joy, such as meeting friends, reading, yoga, or listening to music.
If possible, take on more household or childcare responsibilities to ease their load. Helping with cooking, school runs, or chores can free up space for recovery and reflection.
7. Build Social Support
Encourage your partner to talk to other parents, whether friends or members of local groups. Hearing how others manage similar struggles can help them feel less isolated. Shared experiences can offer reassurance and practical advice.
8. Let Go of the “Perfect Parent” Ideal
Many mental health difficulties stem from unrealistic standards of parenting. Reassure your partner that there is no such thing as a perfect parent. Children do not need perfection; they need love, presence, and care. CBT and ACT exercises can help reframe these perfectionist thoughts into healthier, more realistic ones.
9. When to Seek Professional Help
If self-help strategies are not enough, it is important to involve a qualified therapist. As a partner or friend, you cannot take on the role of a therapist, but you can support your loved one in finding professional care.
At Pareful, we provide evidence-based tools and guidance grounded in CBT, ACT, and mindfulness to help parents better manage their mental health. Our mission is to support parents in becoming calmer, happier, and more emotionally resilient for themselves and their children. 🌱
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