Cal-MAP Clinical Pearl Series

Self-Care Strategies to Reduce Parental Stress and Anxiety 

By Dinery Egan, M.S., LMFT

“Self-care isn’t selfish—it’s foundational to being present and connected as a parent.”

Why This Matters for Primary Care

Parental stress and anxiety are common contributors to mood and behavioral concerns in both adults and children. By supporting caregiver well-being, Primary Care Providers (PCPs) can take a preventive approach that strengthens parenting capacity, enhances family functioning, and promotes healthier child development.

PCPs are uniquely positioned to normalize self-care and offer psychoeducation during both pediatric and adult visits.

Five Self-Care Interventions You Can Recommend

1. Sleep Hygiene 💤

• Encourage consistent sleep routines for all family members¹.
• Recommend reducing screen time before bed.
• Normalize short restorative naps (20 minutes max).

2. Nutrition & Hydration 🍎

• Promote regular, balanced meals.
• Suggest keeping water easily accessible.
• Discuss moderation of caffeine and sugar to support mood stability.

3. Movement & Physical Activity 🏃

• Recommend daily walks, stretching, or simple home workouts.
• Emphasize that even 10 minutes of movement can reduce stress and improve mood².

4. Mindfulness & Emotion Regulation³ 🧘

• Introduce mindfulness apps like Calm or Headspace.
• Teach simple breathing techniques (e.g., 4-count deep breaths) to reduce anxiety⁴. Soluna (solunapp.com) offers specific tools including breathwork, noise cleanse, and other tools for youth age 13-25. Parents of children ages 0-12 can access support and guidance, including resource BrightLife Kids (brightlife.kids/ca) which provides free behavioral health coaching helping parents with things like sleep issues, worry, social skills, and more through 1:1 video sessions and a secure chat. Cal-MAP also offers a number of resources to share with parents.
• Encourage gratitude practices such as journaling or noting daily wins.

5. Connection & Support 🤝

• Normalize asking for help— whether for emotional support or a specific task.
• Encourage joining parenting groups or other social networks.
• Refer to behavioral health or therapy when appropriate ⁵.

Patient Education Tips for PCPs

Consider offering a simple self-care checklist during well-child visits to help caregivers reflect and reset:

Daily Wellness Check-In

☐ I rested

☐ I nourished my body

☐ I moved

☐ I connected with someone

☐ I asked for help

☐ I practiced self-compassion

References

1. Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93–108.
2. Stonerock, G. L., Hoffman, B. M., Smith, P. J., & Blumenthal, J. A. (2015). Exercise as treatment for anxiety: Systematic review and analysis. Annals of Behavioral Medicine, 49(4), 542–556.
3. Bögels, S. M., & Restifo, K. (2013). Mindful parenting: A guide for mental health practitioners. Springer.
4. Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107–115.
5. Earls, M. F., & Committee on Psychosocial Aspects of Child and Family Health. (2010). Incorporating recognition and management of perinatal and postpartum depression into pediatric practice. Pediatrics, 126(5), 1032–1039.



For questions or consults, connect with a child and adolescent psychiatrist, psychologist, or care coordinator for free through Cal-MAP.org or by calling 1-800-253-2103

About the Author